In the GI News Kitchen

American dietitian and author of Good Carbs, Bad Carbs, Johanna Burani, shares favourite recipes with a low or moderate GI from her Italian kitchen. For more information, check out Johanna's website. The photographs are by Sergio Burani. His food, travel and wine photography website is


Sauteed Cauliflower with Currants and Pinoli
Currants are tiny dark dried grapes that hale originally from Corinth in Greece. The subtle sweetness of this fruit blends perfectly with the astringent qualities of the cauliflower, giving the combination of these ordinary ingredients a unique flavourful character. Italians love their ‘cavolfiore’ and this is one version of what they might do with it. Makes about 7 x ½ cup servings.

2 tbsp olive oil
1 cup chopped onion
3 cloves garlic, minced
6 cups tiny cauliflower florets
2 tsp freshly ground sea salt
¼ teaspoon freshly ground pepper
¼ cup toasted pinoli (pine nuts)
2 tbsp orange zest
2 tbsp currants

Sauteed Cauliflower with Currants and Pinoli

Per serving
Energy: 420kJ/100cals; Protein: 3g; Fat 6g (includes <1g>

Stuffed spiced apples
Many dried fruits have low GI values – apple (GI 29), apricots (GI 31), dates (GI 45) and prunes (GI 29). Dried figs have a moderate GI of 61. While intensifying the flavour and sweetness, drying also concentrates the carbs and calories which is why a little goes a long way. Think of it like this – eating 4–5 dried apple rings will give you the same number of calories as eating a medium fresh apple. Spice merchant and author Ian Hemphill has been a regular contributor to GI News over the years. His new book, Just Add Spice (with Lyndey Milan published by Penguin/Lantern) shows how spices are nature’s gift helping us transform simple meals into special occasions. Serves 8

Stuffed spiced apples

4 large granny smith apples, halved, cores removed
2 tsp butter
6 soft dried figs
6 pitted prunes (dried plums)
1 tbsp sultanas
1 vanilla pod, halved and seeds scraped
2 tbsp dry sherry
2 tsp sweet spice mix (made with 1 tsp ground cinnamon, ¼ tsp ground nutmeg, ¼ tsp ground ginger, ¼ tsp ground cloves, ¼ tsp ground cardamom seeds)

Per serving
Energy: 393kJ/94cals; Protein less than1g; Fat 1g (includes 0.5g saturated fat and 3mg cholesterol); Carbs 18g; Fibre 4g