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‘Low GI Recipes’ Category

  1. Low GI Recipe: Chocolate Raspberry Almond Smoothie

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    July 28, 2015 by Johanna Burani

    Chocolate Almond Raspberry Smoothie

    Here is a quick, delicious, nutritious and low glycemic homerun to start the day.  You can change around the fruit and the nuts.  Pinoli (pine nuts) and hazelnuts are my choices when I’m in Italy.  My son, Matteo, has just planted raspberry bushes behind his house, so I’ll probably stick with the raspberries this season. keep reading »


  2. Vinegar – A Culinary Acid to Love

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    May 7, 2015 by Johanna Burani

    vinegarVinegar is 95% water, contains no protein, fat, vitamins, or hardly any other nutrient (it only “weighs in” at 2 calories/tablespoon). Yet the ancient Babylonians, Greeks and Romans praised it for its medicinal virtues, as do many of today’s cultures. Vinegar has been used to treat wounds, burns, insect bites, poison ivy, headaches and chronic fatigue. It is also believed to promote digestion and relieve stomachaches. keep reading »


  3. 2015: The Year of the Cauliflower

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    February 16, 2015 by Johanna Burani

    Franca's Quinoa Cakes

    Some culinary experts and nutrition watchers are predicting a “coming out” of sorts in 2015 for the underrated cauliflower. This cruciferous cousin to broccoli has been in the hands of cooks since the 4th century B.C. So why has it been given the nod now? Perhaps because of its versatility: it can be baked, boiled, mashed, fried, or pureed, or perhaps because of its friendliness to other flavors. Also, it’s nutrient-dense (Vitamin C, folic acid, potassium, Vitamin B6, copper) while carrying few calories of its own.

    I was talking about food with my good Italian friend, Franca, over a coffee in her Parisian apartment a few weeks ago. We shared our cauliflower recipes. keep reading »


  4. Magnificent Magnesium – What Would the Body Do Without It?

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    November 19, 2014 by Johanna Burani

    Magnesium is the 8th most abundant element in the earth’s crust, accounting for 13% of our planet’s mass. It’s been used in aerospace construction since wpid2046-Fish.jpgWorld War I, is present in today’s cars, beverage cans, golf clubs, fishing reels and even firework sparklers. Who knew?

    Magnesium is also found in the human body. It helps all living cells communicate with each other enhancing nerve cell function, assisting in the conversion of glucose into cell energy and promoting glucose storage in the liver and muscles if it’s not needed right away. It participates in the biochemical reactions of more than 300 enzymes involved in ceaseless metabolic activities, including insulin secretion and cellular insulin sensitivity. Who knew? keep reading »


  5. Grilled Shrimp over Rucola Salad

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    November 5, 2014 by Johanna Burani

    Grilled Shrimp over Rucola Salad

    This dish is short on work but long on flavor.  Simple, fresh, unadulterated whole foods, marinated, grilled, then placed on a bed of fresh greens.  Add a glass of chilled Pinot Grigio and some sourdough crostini and you have a perfect meal – Italian style!

    keep reading »


  6. Mediterranean Overlap: from Sicily to Greece

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    September 10, 2014 by Johanna Burani

    I know.  I haven’t been around lately.  Last summer I disappeared for a while as I was recovering from shoulder surgery.  This summer I spent six glorious weeks in Europe, staying in familiar places, like our home in Friuli (northeastern Italy) and the lake region in southwestern Austria, but also in new areas, like the Cyclades Islands and the Peloponnese region in southern Greece.  Friuli and southern Austria never disappoint me, but the highlight of this summer’s travels was my introduction to Greece, its wonderful people, beautiful landscapes and scrumptious cuisine.wpid2022-Greece.jpg
    My husband, Sergio, and I enjoyed visiting Mykonos, Paros, Santorini and other Cyclades Islands.  We also had the extraordinary good fortune of being the houseguests of our relatives-in-law, Maria and Antonios Bistolaridis.  Although they left their Peloponnese villages nearly 40 years ago to build a new life in Michigan, their love for their homeland has never even remotely left their hearts.  They return every summer to their condominium in Paralio Astros.  They were magnificent tour guides!  We visited Meteora, Olympia, Sparta, Monemvasia, some beach towns and their native villages, Skortsinou and Vouno, where their families still live. keep reading »


Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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