Fructopia

Tales from my fructose free life

  • Latest Posts
  • Recipes
  • My Cookbooks
  • Fructose Malabsorption
  • My Journey
    • FAQ
  • Say Hi!
    • Impressum
    • Privacy Policy
You are here: Home / Archives for breakfast

Weekday Breakfast Fix: Sugar Free Millet Porridge With Turmeric and Almond Milk

January 20, 2016 by Deniz 16 Comments

Weekday Breakfast Fix: Sugar-Free Millet Porridge With Turmeric and Almond Milk #sugarfree #fructosefriendly // fructopia.de/en
I don’t need to open my eyes to know it’s still dark outside. I wrap the blanket a little tighter around my body while trying to hit the “snooze” button as quickly as possible. But before the alarm hits off again, I already slip out of bed to make my way into the kitchen. I’ve come to learn that there is nothing worse then getting up at a cold and dark winter night, than being stressed out on a cold and dark winter night. I usually trick myself into getting up on time by treating myself to a piping bowl of porridge. Right now I’m back at millet, one of my favorites ever since turning my back on wheat. I always add coconut oil and turmeric to it. The base itself provides me with just enough of the nutritional goods to keep me going until lunch. To make it more fund I add some crunch and mix the bitter from the raw cocoa nibs with the mild sweetness of the rice mal syrup.

And boy, isn’t it really beautiful to look at too? It looks like the whole universe unfolding right in front of me.
What’s your secret to getting up on time these days?…

Read More »

Filed Under: Breakfast Tagged With: almond milk, breakfast, FODMAP-arm, fructosearm, gluten free, glutenfrei, Hirsebrei, low FODMAP, Mandelmilch, millet porridge, Rezept, sugar free, vegan, winter, zuckerfrei

My Morning: Diana from exPress-o On Morning Routines

November 3, 2015 by Deniz Leave a Comment

What do you need for a perfect start into the day? We asked Diana from the express-o lifestyle blog about her personal morning routines // fructopia.deWhat do you need for a perfect start into the day? We asked Diana from the express-o lifestyle blog about her personal morning routines // fructopia.de/en
Sometimes I’m left overwhelmed by the sheer number of interesting articles, new blogs and cool products out there. What is the key to keep up with all of this? And how to decide, what is actually worth my time?
Making that choice becomes easy, when you follow one of those talented bloggers crawling the web for you, handing you their best finds on a silver platter. But not every curator is as adept in the high art of selecting content as Diana at exPresso. With each of her mails delivered straight to my inbox she draws me into a new world time after time. Ever since subscribing to her regular updates there has rarely a post I didn’t read!

Lucky me, I was invited to tell my own story on Diana’s blog, as part of her inspiring interview series Food For Thought. With the help of other food bloggers she paved the way for a reflective discussion on different ways of eating healthy. Ashley spoke about her holistic approach, Sherrie introduced us to her gluten-free diet and Drea explained, what it feels like to be vegan. And you can probably guess what I talked about! 😉
Today it’s Diana’s turn and I couldn’t be happier to have her drop in at my virtual breakfast table. Get inspired by her way of staying on top of things and how she manages to take good care of herself, while moving between different time zones! …

Read More »

Filed Under: My Morning Tagged With: Allergien, breakfast, exPress-o, food allergies, Interview, Mein Morgen, Morgenroutinen, morning routines, My Morning

The Sultan’s Breakfast: Çilbir – Poached Eggs On Yogurt And Garlic Infused Oil

September 12, 2015 by Deniz 8 Comments

The Sultan’s Breakfast: Çilbir - Poached Eggs On Yogurt | gluten-free, fructose friendly recipe | fructopia.de/enThe Sultan’s Breakfast: Çilbir - Poached Eggs On Yogurt | gluten-free, fructose friendly recipe | fructopia.de/en
It’s been pretty quiet around here the past couple of weeks. But don’t be fooled. Behind the scenes there was some serious tinkering and thinking going on. Why? Because Istanbul worries us. The city is nervous, its air is hot and sticky and our mood is low. Not feeling safesetting foot in the subway anymore is one thing, but seeing the frustration with this country’s government written all over our friends’ faces is another thing.

These days, Istanbul is changing right in front of our eyes. Rapidly. And we literally feel the growing pains. There is this thick layer of heat, bluster and political outrage covering the city. And it has become increasingly difficult to maintain our initial euphoria, to keep our love for this unique city alive. The way out is out.

It’s a wrap. We’ve come to a decision and already gave notice to leave our flat. Three weeks left until we turn our backs on Istanbul, for now. A kneejerk reaction? Maybe. But an important one.
…

Read More »

Filed Under: Breakfast Tagged With: breakfast, FODMAP, fructose free, fructose friendly, fructose malabsorption, fructosearm, Frühstück, gluten free, gluten frei, recipe, Rezept, sugar free

My Morning: Friendly Little Kitchen and her classic Spelt Pancakes

July 21, 2015 by Deniz 1 Comment

Interview Series: Friendly Little Kitchen on her FODMAP free morning routine // Fructopia.de Interview Series: Friendly Little Kitchen on her FODMAP free morning routine // Fructopia.de

This interview took place as part of the “My Morning” interview series.

When I reflect on my first baby steps into the FODMAP free diet about two years ago, there is one lovely lady who played a major role throughout my field trip: Steph Papillo from Friendly Little Kitchen. Steph was my first real blog-pal, my guide through the crazy FODMAP jungle, always there to help out. With her delicious recipes and dreamy pictures this curly beauty from Melbourne continues to show how easy a wheat free and fructose friendly diet can be on a daily basis. Full of wit, her Instagram stream is not only an endless source of inspiration, but of sunshine as well! …

Read More »

Filed Under: Breakfast, My Morning, Zuckerfrei Leben Tagged With: breakfast, FODMAP, fructose malabsorption, Fruktoseintoleranz, Irritable Bowl Syndrome, Mein Morgen, Melbourne, My Morning, Pancakes, Reizdarm, spelt, sugar free, zuckerfrei

My Morning: The Whitest Cake Alive

June 27, 2015 by Deniz 3 Comments

My Morning: A chat with Sonja from "The Whitest Cake Alive“ about her fructose free morning routine // Im Interview: „The Whitest Cake Alive“-Bloggerin Sonja über ihre zuckerfreie Morgenroutine in Stuttgart! // Fructopia.deAmong German food bloggers there are common word jugglers and downright stars such as today’s guest and main attraction of the “Croation-Swabian State Circus”. Ladies and gentlemen, please welcome to the stage: The Whitest Cake Alive! Sonja’s exceptionally honest and entertaining posts, her stunning recipes including this strawberry-rose petal-pistachio-cake as well as her being fructose intolerant to top it off, makes it all the more easy to instantly become a huge fan of hers. Good morning Sonja, let’s get this day off to the right start! …

Read More »

Filed Under: My Morning Tagged With: Alltag, baking, breakfast, Food Blogger, Fruchtzuckerunverträglichkeit, fructose malabsorption, Fruktoseintoleranz, Mein Morgen, morning routine, My Morning, no sugar

My Morning: The Fructose Friendly Chef + Homemade Granola

April 21, 2015 by Deniz 3 Comments

Interview Series My Morning: The Fructose Friendly Chef on her sugar free morning routine // Fructopia.de/en

Lately nothing has fascinated me more than the art of starting the day in beautiful and productive style. Everybody seems to have his or her own way of claiming the day’s first sunbeams. Seeing as the morning hours hold such a precious place in my heart, I thought it might be time to find out how other talented bloggers and bloggerettes start their day and thus created this interview series. So instead of asking „How was your night?“, from now on I’ll rather be asking „How was your morning?“.

After a beautiful prelude to this series with earlybird Steffi, I should probably warn you ahead of today’s interview: If you too are a child of the sun, you might find yourself packing your bags for Australia right after finishing this read! Why? Because today’s guest, the fructose friendly chef Melissa, wakes up where koalas and kangaroos kiss each other good night, while being surounded by cafés sure to make your food sensitive heart leap for joy. Morning walks on the beach in dreamy light and an enviably healthy tan on Melissa’s face: If being a morning grouch looks like this, I’ll take an extra large serving! But see and read for yourselves…

…

Read More »

Filed Under: Breakfast, My Morning Tagged With: Australia, breakfast, digestion, FODMAP, Fruchtzuckerunverträglichkeit, fructose malabsorption, fructosearm, Fructoseintoleranz, gluten free, Melbourne, morning routine, My Morning, no sugar, nutrition, recipes, Research, routine, The fructose friendly Chef

Sweet Pumpkin Bread With A Cinnamon Swirl (Low Fructose, Wheat Free)

March 4, 2015 by Deniz 1 Comment

Sugarfree Sweet Pumpkin Spelt Bread with a Cinnamon Swirl // Süßes Kürbis-Dinkelbrot mit Zimtwirbel ohne Zucker // fructopia.deThe 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? …

Read More »

Filed Under: Sweets Tagged With: baking, breakfast, dessert, FODMAP, fructose free, fructose free recipes, fructose friendly, fructose malabsorption, Fructoseintoleranz, Fruktoseintoleranz, no sugar, recipe, spelt, spices, Weizen frei, wheat free, winter

Fructose friendly Brunch for one

December 8, 2013 by Deniz Leave a Comment

Brunch for one: Fructose friendly and gluten free millet patties // Brunch mal eins: Fructosearme und gluten-freie Hirse-Bratlinge // Fructopia.deSundays for me are preferably spent relaxing and in most cases also cooking ahead. Even though I do not meticulously plan out my meals for the upcoming week, I still like to be prepared. Prepared in terms of knowing that sometimes it can be difficult for people like us to quickly whip up a healthy and filling meal. That is why on Sundays I usually cook up a batch of buckwheat, potatoes or millet, or all of the above, to store in the fridge. That way I have a fructose friendly and gluten free base on hand to ready a nice meal. This is particularly convenient when I’m running late and still need to pack lunch rather than returning home on an empty stomach.

Speaking of planning ahead it is about time I share this recipe for gluten free millet patties with you. While millet has become one of my favorite gluten-free super foods, these millet patties are quite the perfect all-rounder. Due to their subtle taste they go well with almost everything: Have them with eggs and salmon for brunch like I did, with a spicy yoghurt dip for lunch or with a salad for dinner. They taste equally good warm and cold, that’s why they also make a great take away snack. Be warned though, this recipe is a bit time consuming. Then again, Sundays are usually more slow-paced anyway, right? Plus, in my opinion it’s even more rewarding to treat yourself to a nice meal you’ve worked hard on. 😉 So make a batch of millet patties and grab whatever else your heart desires on the side and enjoy a cozy, well-deserved Sunday brunch!

P.S. I created a Facebook page to share my posts as well as interesting research finds. Only four more to crack the 100, so go ahead and share some likes! 🙂

…

Read More »

Filed Under: Breakfast, Recipes Tagged With: Beilage, breakfast, Brunch, dinner, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructose malabsorption, fructosearm, gluten free, gluten frei, Hauptgericht, Hirse, lunch, millet, Weizen frei

Guide To Fructose And Gluten Free Dining In New York

November 22, 2013 by Deniz 2 Comments

Traveling with fructose malabsorption: Fructose and gluten free in NewYork // Reisen mit Fructoseintoleranz: Fructose und gluten frei in NewYork // Fructopia.de

I’m back. And with me I brought 10 days filled with memories of this remarkable city called New York. Those of you who have been to New York before, might have noticed that it is quite an intense place. The noises, the smells and completely different visual language compared to other cites made me stare on in awe. It is only now that I’m sitting back at my desk in Istanbul, a city that feels slow and relaxed compared to New York (a statement I never thought I would make), that I realize how worn out I am after this trip. New York simply has its own pace that is hard to keep up with. But maybe that’s the reason people are so fascinated with the place.

Besides the wedding we were attending, the thing I was looking forward to the most, of course, was food. After all, New York is home to many health food devotees and the place, where most of the food trends rise and fall, second only to San Francisco. Though kind of aware of this at the start of our journey, I was still anxious about the upcoming week, my head filled with all the high fructose corn stories, worried that those good old American fries would make for the main component of my meals during our stay. Luckily all my worries vanished as soon as I realized that all of our friends there are foodies just like us. In case this term is new to you, here is what Wikipedia has to say about it:

“A foodie is a gourmet, or a person who has an ardent or refined interest in food and alcoholic beverages. A foodie seeks new food experiences as a hobby rather than simply eating out for convenience or hunger.” 

Intentionally or unintentionally our friends seriously introduced us to cream of New York’s crop. I’m not talking about five star restaurants here. I’m talking about healthy, ingenious but honest cooking, that was worth every dime we spent. (Did I mention that New York is a bit pricy compared to Berlin or Istanbul?)

Traveling with fructose malabsorption: Fructose and gluten free in New York // Reisen mit Fructoseintoleranz: Fructose und gluten frei in New York // Fructopia.de

Traveling with fructose malabsorption: Fructose and gluten free in New York // Reisen mit Fructoseintoleranz: Fructose und gluten frei in New York // Fructopia.de

Anyway, if you happen to be cast away on the East Coast, namely in NYC, sometime in the near future, the following advice might come in handy if you are into experiencing some memorable, fructose free and gluten free moments of indulgence. …

Read More »

Filed Under: City Guides Tagged With: Abendessen, Alltag, auf Reisen, breakfast, dinner, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructose malabsorption, fructosearm, Frühstück, gluten free, gluten frei, Hauptgericht, lunch, Mittagessen, New York City, no sugar, recommendations, Tips, travel guide, travelling, unterwegs

What’s for breakfast?

January 15, 2013 by Deniz 8 Comments

Fructose free breakfast and what it means to suffer from fructose malabsorption // Fructosearmes Frühstück und was es heisst unter einer Fructoseintoleranz zu leiden // Fructopia.deBefore I knew about my fructose malabsorption, breakfast was something I only thought about after a long night out to sooth my stomach. I usually skipped breakfast and couldn’t wait for lunch time to indulge into hearty portions of pasta, pizza or whatever was on the lunch menu. If I bothered having breakfast I usually grabbed a sandwich at a bakery that was near my office or university. I’m not talking about the kind of mayonnaise dripping sandwiches topped with a half kilo of turkey like most of my American friends are used to. Nope. I’m talking about a simple “belegtes Brötchen”, that’s what we call our sandwiches in Germany. Nothing too unhealthy or heavy, just a bunch of useless carbohydrates. However, by lunch time I often felt hungrier than the times I hadn’t had any breakfast at all. Of course weekends were a different story, but that makes for only 2 out of 7 days a week, right? Either way, I just couldn’t get hold of a healthy breakfast routine. But since I had to throw everything I’ve learned about nutrition (including my personal preferences and eating habits) over board after getting my test results, breakfast was one thing I had to tackle as well….

Read More »

Filed Under: Breakfast, Recipes Tagged With: breakfast, digestion, Fruchtzuckerunverträglichkeit, fructose malabsorptin, Fructoseintoleranz, fuctose free, routine

Follow Fructopia on

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Choose Your Reading Language:

  • Deutsch
  • English

Hi, I'm Deniz, based in beautiful Berlin! Happy to have you! Ready to discover some sugar-free deliciousness? Read More…

(Deutsch) Nette Post

(Deutsch) Hier gibt’s keinen Spam, bloß ab und zu schöne Worte und die neuesten Rezepte direkt in deine Inbox.

Her damit!

https://youtu.be/2ARaFYn6Kg0

(Deutsch) Fructosearm + Weizenfrei: Fructopia – Das Kochbuch

Blogs I love

  • Delicious As It Looks
  • Friendly Little Kitchen
  • Fructoseintoleranz Info
  • Healthy Happy Steffi
  • i-ref – Culture Style Panorama
  • The Friendly Gourmand
  • The Fructose Friendly Chef
  • The Whitest Cake Alive
  • (Deutsch) Fructopedia
  • (Deutsch) Inbildundschrift

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! Mehr über mich …

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • Latest Posts
  • Recipes
  • My Cookbooks
  • Fructose Malabsorption
  • My Journey
    • FAQ
  • Say Hi!
    • Impressum
    • Privacy Policy
5 Ingredient Low FODMAP Challenge: Mackerel-Hazelnut-Spread With Feta-Tomato-Thyme-Salad for Colleen from FODMAPLife.com|fructopia.de
Your Easy Take To Work Lunch Recipe: Low FODMAP, Gluten-Free Polenta Frittata! // fructopia.de/en
Quinoa Salad with Grilled Halloumi, Herbs And Tahini Dressing (Vegetarian, Gluten-free, Fructose Friendly, Low FODmAP) // fructopia.de/en
Oriental Cornbread Sandwich #glutenfree #fructosefree // Orientalisches Maisbrot-Sandwich #glutenfrei #fructosefrei// Fructopia.de
Rainbow Salad With Herbs and Sprouts Galore #fructosefree // Regenbogensalat mit Kräutern und Sprossen #fructosearm // Fructopia.de
Fructose free recipes: spicy celery root fries // Fructosearme Rezepte: Würzige Sellerie-Pommes // Fructopia.de

Copyright © 2025 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

This website uses cookies to improve your experience. We'll assume you're ok with this. To find out how to delete cookiesRead More Accept
Privacy & Cookies Policy
Necessary Always Enabled