Sorry, this entry is only available in German.
(Deutsch) 20-Minuten Erdmandelkekse | glutenfrei, getreidefrei, ohne Zucker, vegan
Sorry, this entry is only available in German.
Spelt Banana Bread with Nuts | sugar-free, vegan, wheat-free
Do you have a favorite vegan and sugar-free banana bread recipe yet? Or are you like me, who pins and saves hundreds of different recipes from all over the web, continuously tinkering around with them?
Either way, I ask you not to miss on this healthyish no added sugar banana bread version. It’s vegan and wheat-free, and the mix of oats, ground nuts and whole-grain spelt flour makes it a perfect guilt-free breakfast treat. The real magic happens before the baking though. I don’t just add the mashed raw banana to the batter. Instead I allow the banana to bath and caramelize in a knob of hot coconut oil first! Caramelized banana for the win!
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Chocolate Butter Cookie Caramel Cups | wheatfree, sugar-free, vegan option
If I had a proper excuse, I’d probably try to play it. But I don’t have one. This recipe has been hiding in my digital drawer for way too long. But today this buttery beauty is finally being released into your wheat-free, sugar-free kitchen.
To be honest, I’d always favor one of these tartlets over any kind of traditional cake. The spelt flour crust reminds of buttery shortbread. Hidden underneath it’s crisp chocolate top is a creamy layer of homemade caramel that will knock of even the biggest cake lover off her socks. And did I mention that you can easily turn it into a lactose-free or vegan treat if you like?
A short note on the video: I was very fortunate to spend some time with the amazing team at Kitchen Stories, who created this beautiful recipe video with me. The video is in German, but I hope you’ll enjoy it anyways, at least for it’s instructional purpose. 😉
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Flaky Strawberry & Rice Milk Scones (Vegan, Sugar-Free, with Spelt)
The average German citizen consumes a roughly 35 kilograms of sugar each year and I used to be pretty good at boosting that average with my own excessive consumption. There was a reason the “sweets drawer” in our home had a classwide reputation. Ah, home sweet home!
But let’s take a moment to think about this number: It’s been six years now since I quit sugar for good. Six years, which amounts to a total of 195 kilos of sugar that never got pumped through my body. Sadly this also made me realize that, during the other ⅘ of my life, I already consumed four times the amount without even blinking an eye. Holy caramel!
But hey, at least I’m on the right track, don’t you think?
Actually, being aware of your own sugar consumption or even making an effort to reduce it, is further down the road than most of the people around you will ever get. No matter if you are quitting sugar by choice or for health reasons, it’s time to give yourself a proud pat on the shoulder here, because you’re doing a pretty awesome job! …
Sugar-Free Pistachio Cheesecake Brownies
For the past months, life has been a rollercoaster ride. It feels like someone took all my experiences and thoughts from the past 3 years, put them in a jar, closed the lid and shook it like mad. And so, I’ve been trying to figure out, which of these ideas and values are still valid and which should be thrown overboard again for our new chapter in Berlin.
We are currently trying to make ourselves feel home in our new flat. The bad news, the kitchen still looks like this. …
Christmassy Coconut-Chocolate-Buns (vegan, wheat-free, sugar-free)
Some of you have been waiting for this recipe as long as, when it first made an appearance as part of this post. Ever since, I have received loads of messages the likes of: “Tell me Deniz, how do I get my hands on your recipe for those fructose-friendly chocolate buns?”
Request after request I kept putting you on hold saying: “The recipe isn’t ready yet. It’s too hot in Istanbul to bake at the moment. We don’t have an oven in our new flat. I don’t have access to the right ingredients right now.”…
Gluten Free, Sugar free Strawberry-Raspberry-Tartelettes aka Princess-Tartelettes for Emmi
It’s not always easy. People like you and me, are surrounded by endless menus, we run around supermarkets for hours, but in the end we still end up going home hungry and annoyed. “Do we really need to add onions, wheat, tomatoes, sugar, honey and dates to every freaking dish?” According to research, “every third German suffers from fructose malabsorption”, so do I really need to argue with the waiter when all I need to know is exactly what they put in the that dressing? Whoever came up with fructose malabsorption, must have loved complaining. After all, it’s what really comes naturally to us (sarcastic undertone), isn’t it?…
Black-Sunflower-Brittle (fructosefree, vegan, gluten free)
Happiness is when you receive “2 star”-ratings on Amazon, but still have every reason to smile. Who cares about critics, when there are care-bears like you?! Okay, give the critics some credit. It’s true, I didn’t include any tables or hard nutritional facts in my cookbook, but why should I have done so in the first place? I never pretended to be anything I am not. I am not a professional dietician or physician, but simply someone confronted by the daily difficulties of handling fructose malabsorption and trying to do my best to turn the negatives into positives and live a healthy life. …
Gluten Free Holidays: Fructosefree Blueberry-Buckwheat-Cake With Lemon Curd
Sound familiar?
I made a cake and am super excited to treat my family members to a healthy and sugar free dessert for the holidays. Everybody gathers around the table and happily digs into piles of Easter bread, juicy carrot cakes and delicate chocolates. Lightyears seem to have passed since the last holidays. One by one, tense shoulders around the table loosen up and even my guilt-free cake receives some attention.
Right when I’m about to put on a content smile, thinking how nice it is that people finally seem to appreciate healthier alternatives instead of the usual sugar bombs, I get hit by a wave of comments again: “Your cake tastes really good, like, really healthy! A little bit like bread… Really good. I would just add a bit more sugar the next time.”
Duh! I mean that’s the whole point about fructose free cooking, right?
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Sweet Pumpkin Bread With A Cinnamon Swirl (Low Fructose, Wheat Free)
The word is out: Last week I gave my final approval for my very own cookbook to go into print, but my small chipmunk heart is still pounding like mad. Between writing posts, testing recipes and the usual chaos here in Istanbul, I somehow forgot that the real excitementis only just about to begin. Writing a cookbook on the quiet is one thing. But waking up everyday to your good wishes, knowing that there are people now actually waiting for my cookbook to bet published, that’s pretty absurd.
So bear with me, while I get a bit emotional: I just wanted to say that I am really grateful for each and every one of you! Thanks a million for your lovely words and support! Thank you for every single like and share! Now come here, let me give you a hug and then I’ll bake you all the fructose free cakes in the world. We’ll have loads of low-fructose wineas well, but don’t tell anyone, okay? …
Time To Reveal A Big Secret & Fructose Friendly Chocolates For All!
Words cannot describe. I’ve been bursting with excitement for a year, but find myself at a loss for words, now that the day has come, to raise the curtain and share my secret with you.
Countless times I imagined, what this moment of getting the big news out there would feel like. And now, I can finally present to you, what I’ve been putting so much heart into, what’s kept me awake at night and also gained me a few extra pounds.
But let’s start from the beginning. Sometime at the tail end of 2013 I wrote an email, asking for a free promo-code to download an app on fructose malabsorption to review it on my blog. At that time Fructopia was a mere six months old.
I received the code, tested the app and gave it a dismal rating, prompting me to write and share a detailed review. And then? Well, the people in charge of the app were actually delighted! Um, what? That’s right. They were delighted and wanted to talk to me.
And that was pretty much how we closed the deal. Let me dance a little dance, while I overdose on fructose, waiting for the symptoms to confirm this is real. …
Chocolate covered orange peels (fructosefree)
Welcome in 2015! This year will be great! The mere thought of it makes my whole body tingle and I can’t stop grinning from ear to ear like the Cheshire Cat. According to Google, „to grin like a Cheshire Cat“ is the equivalent of the German idiom „grinning like a honey pie horse”. Now you know. 😀 Anyway, like I said, 2015 will be great!
For one, I just kicked off writing for German lifestyle magazine i-ref.de as a regular contributor. It is all in German, but you should check out this talented and absurdly good-looking team anyway! I’m also super flattered to be working alongside one of Germany’s most famous food bloggers: Jeanny from Sugar, Cinnamon and Love. She is the queen of backing, which is why her books are currently being translated into English as well!
And, as if that wasn’t enough, there’s more big news. I know I’m being a tease, but bear with me. Let’s just try to enjoy the anticipation for now. And don’t forget to sign up for my newsletter. That way you won’t miss any of the big news. No spamming of course!
I must admit, the new year has activated some sort of “green smoothie” gene in me, which comes as no surprise seeing as my skin is craving the sun and my nose is constantly seeking the smell of spring bouquets. I’ve really come to love blending lush greens and nuts and turning these into a filling meal. That being said, I’ll continue to stick to the earthy winter produce for now, as long as it’s available. So let’s talk oranges. …
Almost December, Time Tor Candied Almonds (Sugar Free)
With my eyes wandering back and forth between my calendar, my weather app and my window to the world outside, I do not know whether to be happy or sad. Sunday will be the first day of December and also the first Advent. Time to light the first candle and open the first small package on the Advent calendar. It should be freezing cold and grey outside, but it isn’t. And there should be small, wooden houses all over the city, selling wooden toys, woolen socks, hot wine punch and candied almonds, but there aren’t any of those around here either. Even though I won’t miss the corresponding ice-cold temperatures, I will sure miss the evenings spent at the German Christmas markets. To make up for their absence I made this batch of homemade, fructose free candied almonds. Perfect for a cozy first Advent Sunday at home.
Enjoy Christmas baking and the first Advent weekend!
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Fructose Free Blueberry Spelt Pie (Sugar Free)
Last week I was eating myself through several spelt products to test my personal level of tolerance. What can I say? I’ve fallen in love with it. I didn’t experience any side effects no matter what sort of spelt product I was eating. What’s more, spelt or “Dinkel” in German is a very popular grain here in Germany. That is why you can find a gazillion spelt products in almost any supermarket and, even better, freshly baked spelt bread at any bakery that sells quality bread. Wohoo!
Nonetheless, even in Germany it is difficult to come by a spelt dessert that is low in fructose. Time to step up to the oven again. This recipe for blueberry spelt tartlets already landed in my inbox a while ago. I fell in love with this recipe at first sight. It sounded too delicious, too easy, too tolerable for us fructose malabsorptioners. Too good to be true? Without a pack of whole grain spelt flour at hand I was going to have to wait a while before I could have my first go at baking with spelt. As soon as I did, this recipe turned out to be just like I had imagined. Thank you Carole for this wonderful recipe! …
Fructose friendly cheesecake with berries
I know, you guys were probably expecting the follow up on my journey of going gluten free. Unfortunately you will have to wait a couple of days more, as I’m not finished writing yet. There is so much to tell you. So, sorry for keeping you in the waiting line. Speaking of waiting lines, you should listen to this beautiful song by Zero 7.
To make waiting a little more enjoyable, I want to share this delicious, cream cheesy recipe with you. As mentioned before, I turned 30 in the middle of my gluten-free experiment. And I consider myself a really lucky girl that my boyfriend spent a full afternoon in the kitchen to create this fructose friendly, gluten free, creamy beauty for me. I took me a few days to finish it as nobody dared to eat up my special birthday treat. To be honest, I wasn’t too sad about having it all for myself. …
Oatmeal muesli cookies low in fructose
It took me a while to realize that Spring in Turkey doesn’t last as long as it does in Germany. The fresh, locally grown strawberries at the fresh food markets disappeared just as quickly as they had appeared a few weeks earlier, leaving me little to no time to come up with all the nice strawberry-containing recipes I wanted to try and share with you. Which makes me a bit sad, as strawberries are one of the few fruits I can handle pretty well. But the good thing is, they will be back next year and meanwhile I will be concentrating on other seasonal fruits low in fructose. Enter, Apricots. Naturally low in fructose, an essential part in Turkish (dessert) cuisine and the perfect cast for the grand finale of my oatmeal cookie trilogy. Today, sun kissed apricots, crunchy, salty pistachios and a full-bodied cereal mix will be turned into aromatic Oatmeal-Muesli-Cookies. You could almost call it a tribute to my German-Turkish roots. ;)…
Oatmeal coconut cookies low in fructose
As I’m sitting here writing this post there is a plate of freshly baked oatmeal coconut cookies resting next to my laptop, begging to be devoured. Today it felt hard motivating myself to write. Before I sat down I quickly threw together those seven ingredients listed below, turning them into yet another batch of oatmeal coconut cookies, just to eat one of the freshly baked cookies straight out of the oven. I can‘t think of a better way to get into cookie mode. Also, when I tested this recipe a week ago I myself was a little surprised how delicious these cookies actually turned out to be. Therefore I needed some kind of reassurance that these cookies weren‘t too good to be true or rather just a stroke of luck. ;)
I found this recipe on Crash Test Mummy. It was the only recipe I found for oatmeal cookies low in fructose that looked worth giving it a try. Crash Test Mummy calls them ANZAC Cookies. Most of you native English speaking readers have probably heard this term before, but for me ANZAC didn’t ring a bell. It was only after a short search via Wikipedia that I found out what the abbreviation stands for “Australian and New Zealand Army Corps” and that this type of cookies are usually baked around the end of April to celebrate ANZAC Day and remember the fallen troops during World War I. I made those cookies because the recipe sounded delicious. Only now, when re-reading the same Wikipedia article did I notice that the same troops fought in a city called Gallipoli, which is called Çanakkale today and lies, guess what, in Turkey. I love coincidences. …
Oatmeal spice cookies low in fructose
To be honest, I am not the only one reconsidering our initial, resistance-free plunge into the Turkish eating culture, after having arrived in the land of milk and honey (see also “Unlearning Snacking“). More recently my boyfriend has also been doubting his reacquired snacking habits. A long time ago he drastically cut down his own sugar consumption out of consideration for me suffering from fructose malabsorption and surely as a result of my never ending lectures on the negative aspects of fructose consumption. But our numerous sugar slips during the past weeks are finally coming into effect. As soon as we get close to a supermarket there is this faint voice to my left asking “Uhm, I wonder if they have those amazing Coco-Star chocolate bars. I didn’t have any sweet treat today. One surely couldn’t do much harm”. A classical case of back-on-the-addiction-sugar-cravings I’d say. Even his attempt to do better by going for the organic, soaked in honey, oatmeal cookie instead of the chocolate bar cannot negate my previously made diagnosis. The only positive outcome of this recent sugar-slip is, that somehow I wasn’t able to get those ‘forbidden’, crunchy and chewy oatmeal cookies out of my head. I was craving to have one of those cookies, but of course one being low in fructose. After browsing millions of oatmeal-cookie recipes on Pinterest I was left with no alternative. Because of that and well aware of my intent to strictly follow a fructose-free diet once again, without compromising on taste or variety, I resulted to not one, but three different recipes for oatmeal-cookies that are low in fructose. Call me nerd. …
Fructose friendly cake with orange and ricotta
Today is our 12th day here in Istanbul. Because our language course did not start yet, it still feels like being on vacation. We get up late, stroll from cafe to cafe, sit in the sun, do some sightseeing here and there while try to immerse ourselves in this fascinating culture. Since arriving in Istanbul, the only thing I actually “cooked” for myself was a salad. The rest of the time we have been going out for breakfasts, lunches and dinners (usually skipping one or the other). The food you get at restaurants (called “restoran” or “lokanta”) here is just too good and we love to discover and taste all the new dishes and flavors. And, so far I’m doing pretty well with the Turkish food. It looks like the Turkish cuisine is much easier to handle when suffering from fructose malabsorption compared to the German cuisine. I haven’t experienced extreme stomach pain or other symptoms here yet. Knock on wood.
However, after eleven days I’m starting to miss cooking and baking at home. Not because I miss pasta dishes or other foods I used to cook in Berlin, but simply for the sake of cooking. As we have yet to find a flat of our own and are still staying with good friends, who are being the best hosts ever, it probably will take a few more weeks until I pick up cooking regularly at home again.
That’s why today I’m sharing a recipe for a really nice tea cake with you, which I made two days before leaving for Istanbul. Yes, call me crazy. Don’t ask me why I made the effort to bake a cake instead of packing my bags and tidying up the flat. I guess I needed an outlet for the pre-moving stress or wanted to empty out the pantry. Who knows.
However, I’m happy I gave this fructose friendly cake with orange and ricotta a shot. It turned out to be really tasty. It was very moist and full of flavor….
Fructose friendly muffins with coconut and buttermilk
Last week was my last day at work here in Berlin. I gave up the comfort of being permanently employed to dive into a new adventure. In no less than 18 days we will move to Istanbul! “Yeah, woohoo or yippieh” doesn’t nearly describe how excited I am about this move. But that’s not what this post is about. In any case, I am sure this new adventure will find more than one mention in future posts as I will be sure to let you know about our plans and non-plans for our new life in Istanbul. …
Fructose Friendly Cake With Orange And Cardamon
It’s time for the first fructose free recipe!
Baking never aroused much enthusiasm in me. I do like cakes and cookies, but I could never get much out of the process itself. I always felt that a cake took ages to bake and that the funny smell of baking would spread through the entire flat, clinging to my clothes and hair for days. Yuck. And cleaning up the whole mess, the butter, the flour, the eggslime that seems to be in every single corner. No thank you. Cooking on the other hand, oh yeah! I love standing in front of numerous pots and pans and can’t wait for flavors and smells to unfold. So it wasn’t much of a tragedy for me when I found out about my fructose malabsorption. In terms of baking my diagnosis just served as another good reason not to bake. …
Willkomen in Fructopia! In dieser kleinen Welt dreht sich alles um ein gesünderes Leben ohne Fructose, ohne Zucker, ohne Weizen. Schön, dass ihr da seid! 
