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


Italian almond crunch
In the post-war years in Italy, it was hard to come by sweets and treats. Yet, children are always children and, even back then, there were sweet cravings. My husband remembers this recipe that his mother prepared all too infrequently! Makes 64 pieces (or 32 servings @ 2 pieces each)

1½ cups blanched and peeled almonds, coarsely chopped
½ cup honey
¾ cup plain flour
2 egg whites or 1/3 cup liquid egg whites

Italian almond crunch

Per serving (2 small pieces)
Energy: 281kJ/67cals; Protein 2g; Fat 4g (includes less than 1g saturated fat); Carbs 8g; Fibre 1g

Cut back on the food bills and enjoy fresh-tasting, easily prepared, seasonal, satisfying and delicious low or moderate GI meals that don’t compromise on quality and flavour one little bit with Money Saving Meals author Diane Temple. For more recipes check out the Money Saving Meals website.

Rosemary beef and vegetable pot pies

These pies are a virtually a meal in a pot. When Diane started making them, hubby Ben was so excited. But he got really worried when he heard it was GI News editor Philippa’s suggestion and asked questions like: ‘You will use pastry won’t you and not sweet potato and butter bean mash,’ and ‘I suppose she’ll want you to add lots of vegetables too’ … The answer to both is yes, of course. And of course you can cut back on the saturated fat and top the pies with sweet potato or pumpkin mash. Makes 8 serves

2 tbsp oil
800g (1¾lb) lean gravy beef, cut into 2cm (1in) chunks
2 large onions, chopped
1 tbsp fresh chopped rosemary
2 large carrots, peeled, quartered lengthwise, sliced thickly
4 large cloves garlic, crushed
2 tsp dried oregano
1 tsp sweet paprika
1/3 cup tomato paste
1½ cups chicken stock
200g (7oz) large mushrooms, halved, then sliced thickly
4 small zucchinis (courgettes), quartered lengthwise, sliced thickly
400g (14oz) can 4-bean mix, rinsed and drained
¼ cup chopped parsley
2 sheets reduced fat puff pastry, each cut into 4 squares

Rosemary beef and vegetable pot pies

Per serving
Energy: 1622kJ/ 388cals; Protein 30g; Fat 16g (includes 6g saturated fat and 57mg cholesterol); Carbs 26g; Fibre 6g

Sue’s unbelievably creamy tofu ‘sour cream’
Dietitian Sue Radd runs culinary medicine cookshops in Sydney and on 20 July the program is ‘Simple Meal Ideas to Make Low GI Eating Delicious’. For GI News, Sue whipped up a super-quick, dairy-free ‘sour cream’ made from a medium-soft tofu. Use it exactly the same way you would sour cream – topping a baked potato or baked sweet potato wedges, making mash or dips, spreading on toast or mixing into vegetable soups. Makes 2¼ cups

Sue Radd

300 g medium-soft tofu
pinch salt
¼ clove garlic, finely crushed
2 tbsp lemon juice
1 tbsp extra virgin olive oil
½ tsp dry mustard

Pat the tofu dry with absorbent kitchen paper. Place it in a blender with the other ingredients and process until smooth. Transfer to a glass jar and refrigerate for 2 hours before serving. Store up to 2 days, giving it a good stir before using.

Per serving (1 tablespoon)Energy: 100kJ/ 24cals; Protein 0g; Fat 2g (includes less than 1g saturated fat); Carbs 0g; Fibre 0g

Book here for Sue's Cookshop classes.