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Posts Tagged ‘almonds’

  1. Soup for Breakfast?

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    January 29, 2016 by admin

    Blueberry-Breakfast-Soup.jpg

    When my husband was a little boy, his mother made him “pappa gialla” on cold, wintry mornings.  The northwestern region of Italy where he grew up was notorious for a bitter dampness that penetrated down to one’s bones.  His mother’s semi-soupy concoction of milk, flour, sugar, eggs and Marsala wine was her antidote to the intense cold outdoors.

    One nutrition trend that is emerging for 2016 is breakfast soups (aka smoothie bowls).  Served in a bowl or in a to-go container, this combination of your personal choices of fruit, dairy, protein, nuts and grains gives you all the powerhouse nutrients of a juiced breakfast PLUS the fiber that doesn’t get tossed.

    I think this can be a wonderful start to any day.  I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala.  This is an out-of-the-box kind of breakfast.  Maybe it’s for you! keep reading »


  2. 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 »


  3. Fabulous and Friendly Fiber – A Dieter’s Best Friend

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    March 12, 2015 by Johanna Burani

    Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

    A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

    A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

    How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

    What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

    Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

    Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

    Snack: 1 oz. almonds (4 grams)

    Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

    Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

    There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

    Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

    Happy chewing!


  4. Low GI Recipe: Mixed Berry-Almond Custard

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    June 20, 2012 by Johanna Burani

    Low GI Recipe: Mixed Berry-Almond Custard

    More than a dessert after a meal, I serve this custard when I have the good fortune of having a few friends come over for an afternoon visit.  Its wholesome goodness, however, qualifies it as an excellent choice any time of day or evening. keep reading »


  5. Low GI Recipe: Strawberry Amandine

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    May 10, 2012 by Johanna Burani

    Low GI Recipe: Strawberries Amandine

    Slice and chop, and this dessert is ready for your table!  As with all fruit, serve these strawberries only in the peak of their growing season.  Complementary accompaniments may include dark chocolate truffles, vanilla bean ice cream, mascarpone or zabaglione (or other custards).

     

    keep reading »


  6. Low GI Recipe: Chocolate Glazed Almonds

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    March 15, 2012 by Johanna Burani

    Low GI Recipe: Chocolate Glazed Almonds

    The Easter meal is a grand event all over Italy.  The different regions prepare their local traditional recipes – all delicious.  When it comes to dessert, however, there is a standard commonality.  All over the country, a “Colomba” cake is served to herald the last of the several Easter meal courses.  “Colomba” means “dove” in Italian, the shape of this butter cake.  To accompany our Colomba, I often serve these delicately glazed almonds.  Sometimes they disappear before the Colomba! 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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