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Posts Tagged ‘breakfast’

  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: Applesauce Oat Bran Muffins with Pinoli

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    September 23, 2015 by admin

    Applesauce Oat Bran Muffins with Pinoli

    Most of the time when I visit my home in northern Italy, I voraciously ask family, friends and even produce vendors for ideas and recipes they recommend for various ingredients.  Sometimes, though, I become the source of such information for them.  Breakfast foods would be a case in point.  Italians are not the best breakfast people.  Travel and the internet have led some inquisitive people to try something new.  I do my part too.  I’ve offered these muffins to my fast-paced relatives and friends as a perfect antidote to their beloved brioche or biscotti breakfast.  I added pinoli for an Italian twist but any nut will work well.

    keep reading »


  3. Meal Planning with Good Carbs: Breakfast

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    March 20, 2013 by Johanna Burani

    Breakfast1

    Breakfast2

    Breakfast3

     

     

     

     

     

     

    Good – Better – Best!

    Here are three breakfast meals.  The Cheerios breakfast is good : it contains no saturated or trans fats and provides some protein, vitamins and minerals.  The Raisin Bran breakfast is better: in addition to the nutrients in the Cheerios meal, it adds a wider variety of vitamins and minerals, as well as more fiber.  The scrambled egg with rye toast breakfast is the bestit is naturally nutrient-dense and produces a naturally low glycemic response.

    Calorically these meals are equal to each other.  GI-wise they are not: 60 (moderate) for the Cheerios meal, 52 (low) for the Raisin Bran meal, 49 (low) for the egg and rye toast meal.

    The most dramatic difference is in the glycemic loads:  30 (high) for the Cheerios meal, 25 (high) for the Raisin Bran meal and 16 (low) for the eggs and rye toast meal. Glycemic load (GL) measures how high glucose will rise in our blood after eating a specific amount of a specific type of carbohydrate.  In these three breakfasts, the amount of carbohydrate was identical; it was the type of carbohydrate that made the difference.

    What does “glycemic load” actually mean in day-to-day living terms?

    1 GL unit = 1 gram of glucose entering the bloodstream.

    So, in day-to-day living terms, the amounts of sugar released into the blood after eating these three breakfasts are:

    CHEERIOS               30 grams or 7 1/2 teaspoons

    RAISIN BRAN           25 grams or 6 1/4 teaspoons

    EGGS + RYE TOAST  16 grams or 4 teaspoons

    Good.  Better. Best!

    Some other good carb breakfast ideas:

    • old fashioned/steel cut oats cooked in low fat/fat free milk, sliced peaches or berries, with a sprinkle of chopped nuts and cinnamon
    • rye toast with natural peanut butter and all-fruit jam
    • melted low fat cheese and low salt ham sandwich on pumpernickel
    • 0% fat Greek yogurt, Bran Buds, sliced pears or blueberries, with a sprinkle of chopped nuts and cardamom
    • fruit smoothie made with fat free yogurt and/or fat free milk, frozen cherries or berries, vanilla, cocoa powder

    Tomorrow’s breakfast – will it be good, better, or best?


  4. Low GI Recipe: Apricot Apple Granola with Pinoli Nuts

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    August 1, 2012 by Johanna Burani

    Low GI Recipe: Apricot & Apple Granola with Pinoli Nuts

    In the northeastern corner of Italy, where I have my home, the Continental breakfast has been pushed aside for heartier, more substantial morning sustenance. For a long time, many people in this region have been eating muesli, a mixture of either raw or toasted cereals, nuts and dried fruits.

     

    keep reading »


  5. Low GI Recipe: Blueberry-Lemon Buttermilk Pancakes

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    May 27, 2012 by Johanna Burani

    Low-GI-Recipe-Blueberry-Lemon Buttermilk Pancakes

    Italians don’t eat pancakes.  They eat something similar, called “frittelle.”  They may be savory and served as a light main course, or sweet and served for dessert.  I’ve noticed that it doesn’t take too long for my Italian house guests to adjust their morning palates to the scrumptious taste of this favorite American breakfast food. 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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