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Christmassy Coconut-Chocolate-Buns (vegan, wheat-free, sugar-free)

December 9, 2015 by Deniz 16 Comments

Delicious Coconut-Chocolate-Buns for cozy winter weekends (vegan, fructose-friendly, wheat-free, lowFODMAP) // fructopia.de/en

Delicious Coconut Chocolate Buns for cozy winter weekends (vegan, fructose-friendly, wheat-free, lowFODMAP) // fructopia.de/enDelicious Coconut Chocolate Buns for cozy winter weekends (vegan, fructose-friendly, wheat-free, lowFODMAP) // fructopia.de/enDelicious Coconut Chocolate Buns for cozy winter weekends (vegan, fructose-friendly, wheat-free, lowFODMAP) // fructopia.de/en
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.”…

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Filed Under: Sweets Tagged With: Adventsbacken, baking, chocolate buns, christmas, FODMAP, fructose free, fructosearm, Nussschnecken, nut butter, Schokobrötchen, Weihnachten, wheat free, winter, zuckerfrei

Sugar-free Multigrain Pancakes with Chia Jam | wheat-free, low fructose

October 20, 2015 by Deniz 5 Comments

Fructose Friendly Multigrain Pancakes With Chia Jam (sugar free, wheat free, low FODMAP) // fructopia.de/enNow and then I get invited to talk on other blogs by other inspirational bloggers, who also happen to be affected by fructose malabsorption, IBS or allergies of some sort. Before every interview I worry that I won’t have anything new to tell. But I’m always surprised at how much I learn about myself and my own habits, when asked the right questions. Eva (individualisten.at) and Danée (lucyvstheglobe.com) know their craft and I’m particularly proud of being featured on their blogs this month.

With Danée we talked about FODMAPs, FOMO and Berlin. Our interview was the last of its kind, which she conducted for Lucy vs The Globe. But I’m sure there are more exciting things to come! Read the full interview here.

Eva is everything I’m looking for in a modern yet grounded nutritionist. Unfortunately her blog and our interview are in German only. I did translate the recipe I shared with Eva’s readers however. Even though I’d love to translate the full blog entry for you someday! Enjoy! …

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Filed Under: Breakfast Tagged With: Braunhirse, Dinkelmehl, FODMAP, fructose free, Frühstücksrezept, kefir, millet, Pancakes, spelt, Weizen frei, wheat free, zuckerfrei

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

Toasted Quinoa Salad With Grilled Halloumi And Herbs (Vegetarian, Gluten-Free, Fructose Free)

August 5, 2015 by Deniz 5 Comments

Toasted Quinoa Salad With Grilled Halloumi, Fresh Herbs And Tahini Dressing (low FODMAP, low Fructose, Gluten-Free) // Fructopia.de/enQuinoa-Salat mit gegrilltem Halloumi, Kräutern und Tahini-Dressing (vegetarisch, gluten-frei, fructosearm) // fructopia.de

Recipe: Quinoa Salad with Grilled Halloumi, Herbs And Tahini Dressing (Vegetarian, Gluten-free, Fructose Friendly, Low FODMAP) // fructopia.de/enThe culprits: Black tahini and coconut butter! The victims: Two broken kitchen machines in less than a week, one of which wasn’t even mine.

After destroying two tools in such a short period of time, I had to ask myself whether I

a) own the wrong tools,
b) live in the wrong country or
c) should stay away from ‘fancy recipe’-land for a change?

Why? Because I keep thinking, this “Braun/Magic Bullet”-dilemma wouldn’t have happened with a Vitamix. And would I have been in Germany instead of Istanbul at the time, I most likely would have simply picked up ready-made coconut butter or tahini at the nearest health food store instead of bothering to make it from scratch. Leaving us with c) and the realisation that too much of Pinterest’s rainbow-cake-wonderland-inflow can be destructive at times. …

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Filed Under: Quick Dishes Tagged With: FODMAP, fructose free, fructose malabsorption, Fruktoseintoleranz, gluten free, gluten frei, Halloumi, Quick dishes, Quinoa, Weizen frei, wheat free

Review: Fructose Friendly, Vegan Coconut Ice Cream By Mailorder

July 31, 2015 by Deniz Leave a Comment

Fructose Friendly, Vegan Coconut Ice Cream By Mailorder // Fructopia.de/enFor once I’m taking the back seat. Instead of letting my own voice do the talking, I asked my lovely sister Derya to write the very first guest post on Fructopia. Usually busy studying and shooting YouTube videos, Derya loves to spend most of her leisure time in the kitchen developing sneaky little sugar free treats. Naturally she was my first choice to review a new fructose friendly and refreshing treat for you: Coconut ice cream! Unfortunately this product is only available in Germany for now. We didn’t want to deprive you of these gorgeous images though. That’s why I’m sharing my translated version of her write-up with you here. Enjoy!
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Filed Under: Reviews Tagged With: coconut, coconut milk, dairy free, dessert, Eis, fructose free, gluten free, ice cream, Kokosmilch, sugar free, treat, vegan

Gluten Free, Sugar free Strawberry-Raspberry-Tartelettes aka Princess-Tartelettes for Emmi

July 9, 2015 by Deniz 6 Comments

This new recipe is divine: Gluten free and fructose free hemp seed tartelettes with strawberry-raspberry-curd // Dieses neue Rezept ist wahrhaftig königlich: Gluten-freie Hanfsamen Törtchen mit fructosearmer Erdbeer-Himbeer-Creme // fructopia.deThis new recipe is divine: Gluten free and fructose free hemp seed tartelettes with strawberry-raspberry-curd // Dieses neue Rezept ist wahrhaftig königlich: Gluten-freie Hanfsamen Törtchen mit fructosearmer Erdbeer-Himbeer-Creme // fructopia.deIt’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?…

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Filed Under: Recipes, Sweets, Uncategorized Tagged With: baking, Curd, FODMAP, fructose free, fructose malabsorption, fructosearm, gluten free, gluten frei, no sugar, Strawberries, sugar free, Weizen frei, wheat free

Black-Sunflower-Brittle (fructosefree, vegan, gluten free)

June 19, 2015 by Deniz 4 Comments

Rezept: Fructosearmes Schwarzes Sesam Sonnenblumenkern Krokant // Recipe: Fructose Free Black Sesame Sunflowerseed Brittle// by Fructopia.deHappiness 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. …

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Filed Under: Sweets Tagged With: baking, brittle, FODMAP, fructose free, fructose malabsorption, fructosearm, gluten free, Krokant, no sugar, ohne Weizen, Reissirup, Snacks, vegan, wheatfree

The TOP 5 Sugar-Free Instagram Feeds You Should Follow

March 7, 2015 by Deniz Leave a Comment

Call me crazy, but a day without just doesn’t feel right. No, I’m not talking about my new favorite morning coffee. I’m talking about my daily dose of Instagram. These 5 Instagram profiles are truly a feast for the eyes and an infinite source of sugar-free recipe inspirations. If you’re asking me, sugar-free food never looked this good! But see for yourself (in no particular order):

1. KBSugarFree

The top 5 sugar free instagram feeds you should follow // Die Top 5 zuckerfreien Instagram-Feeds, denen Du folgen solltest! // by fructopia.de…

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Filed Under: Zuckerfrei Leben Tagged With: foodporn, fructose free, fructose friendly, Instagram, no sugar, ohne Zucker, sugar free, Sugar Free Lifestyle, Top 5, zuckerfrei

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? …

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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

Time To Reveal A Big Secret & Fructose Friendly Chocolates For All!

February 24, 2015 by Deniz 23 Comments

Time to reveal a big secret & fructose friendly hocolates for all! // Heute lüften wir ein Geheimnis. Fructosearme Pralinen für alle / by fructopia.deWords 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. …

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Filed Under: Recipes, Sweets Tagged With: chocolate, fructose free, fructosearm, Kakaobutter, Nachtisch, Reissirup, Schokolade, sugar free, treats, zuckerfrei

Forbiden Rice With Sunflower Seeds, Avocado And Nutritional Yeast (Vegan, Fructose Friendly)

February 22, 2015 by Deniz 4 Comments

„Black is the new green. Trust me, in 2015 black rice will take over your kitchen.“ – Tweet that

Pure wellness recipe: Forbiden rice with sunflower seeds, avocado and nutritional yeast (vegan, fructose friendly) // Pure Welnness: Verbotener Reis mit Avocado-Nährhefe-Dressing (vegan, fructosearm, glutenfrei) // by fructopia.deThis is pure deliciousness: Lucky rice, forbidden rice, the emperor’s rice, call it what you like. But if there’s one thing you might want to try this week, make it black rice! Its slightly chewy texture and sweet tang make my senses dance the samba time and time again. What’s more, research suggests it is rich in antioxidants and healthy fibre. Bye bye then guilty rice conscience. Better stock up on black rice asap!

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Filed Under: Mains Tagged With: black rice, detox, fermented garlic, Fermentierter Knoblauch, fructose free, fructose malabsorption, fructosearm, Fruktoseintoleranz, gluten free, Hanfsamen, hemp seeds, Schwarzer Reis, vegan, wellness

Chocolate covered orange peels (fructosefree)

January 15, 2015 by Deniz 2 Comments

Orangen-Upcycling: Verwandlet Orangenschalen in einen fructosefreien Snack // Fructopia.deWelcome 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. …

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Filed Under: Sweets Tagged With: dessert, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructosearm, ohne Weizen, Orangen, oranges, root-to-stalk, Schokolade, sweets, treat, upcycle, Weizen frei, Zitrusfrüchte

Cornbread Comeback (Gluten Free, Fructose Friendly)

September 26, 2014 by Deniz 2 Comments

Oriental Cornbread Sandwich #glutenfree #fructosefree // Orientalisches Maisbrot-Sandwich #glutenfrei #fructosefrei// Fructopia.de

Oriental Cornbread Sandwich #glutenfree #fructosefree // Orientalisches Maisbrot-Sandwich #glutenfrei #fructosefrei// Fructopia.deIs this really today’s date? Are we already this close to October? As for the summerlong silence on Fructopia, that could only mean one thing:

Faces held out towards the warming sun, legs dangling in the sparkling sea, endless nights on the terrace of a summer house located somewhere along the manifold azure blue coastal landscape of southern Turkey. A table bending under the weight of all the delicious mezze and fresh produce, brought forth by the fertile earth we are surrounded by. Standing nearby, a grill with delicate fish, bought off of a local fisherman on our way home from the beach. He shares a faint smile as a long day out on the sea comes to an end. Sun, wind and water have left their marks on his face, hinting at all the stories he could tell.

You are probably thinking, that I must have thoroughly been enjoying myself this summer. After all, every true „Istanbullu“ spends summer at their summer house, right?

Cut, rewind. Let’s start from scratch. But this time, let’s stick to the facts, okay? 😉 

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Filed Under: Gluten Free, Quick Dishes Tagged With: Alltag, cornbread, FODMAP, fructose free, fructose malabsorption, fructosearm, gluten free, lunch, sandwich, vegetarian, Weizen frei

Feeling Mallow

April 24, 2014 by Deniz 5 Comments

Fresh and green: fructose free smoothie recipe with mallow // Frischer und grün: #fructosearmer Malven-Smoothie // Fructopia.de

Fresh and green: #fructosefriendly mallow smoothie // Frischer und grün: #fructosearmer Malven-Smoothie // Fructopia.de

It may just be the season, but the whole blogosphere and Instagram community seems to be going crazy about smoothies and smoothie bowls at the moment. I’ve also been observing an increasing demand for smoothies low in fructose, which are just a little bit more challenging to make. I already introduced you to Smoothies recipe a while ago, but in general I keep on combining and testing whichever ingredients I manage to get my hands on. One of my favourite finds so far this year is marshmallow. Ok, not quite, but close. It’s actually the common mallow. Common mallow is this lovely little plant, which grows on the side of roads and hiking paths, which we usually don’t pay much attention to. Most people don’t even know that its leaves as well as flowers are edible and that both make wonderful additions to any salad. When added to soups, mallow acts as a thickening agent. Of course you can make some delicious tea with it too. But it is not just its taste that draws me to common mallow. In the end it’s all the more fun, when there are some additional health benefits involved, right? So what good can mallow do for you? First of all it is rich in Vitamin C and beneficial mucilage. The abundant mucilage soothes throat inflammations and coughs. It also has a slightly laxative effect. Not too shabby, don’t you think? What’s best is: Common mallow is free. When you are out on your next walk in an area that resembles nature you’ll probably start spotting it everywhere. Because it literally grows everywhere. That small patch of grass, the one that all the dogs in your neighborhood choose to pee on, does not count though. So grab your book for identifying local, wild flora, go out and collect some mallow for your salad and this fructose free smoothie recipe….

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Filed Under: Drinks Tagged With: fructose free, fructose friendly, fructose malabsorption, fructosearm, Grüner Smoothie, Malve, Malven Smoothie, nutrition, smoothie, snack, wild greens

Rainbow Salad With Herbs Galore

April 14, 2014 by Deniz 9 Comments

Rainbow Salad With Leftover Herbs and Sprouts Galore #fructosefree // Regenbogensalat mit Kräutern und Sprossen #fructosearm // Fructopia.deRainbow Salad With Leftover Herbs and Sprouts Galore #fructosefree // Regenbogensalat mit Kräutern und Sprossen #fructosearm // Fructopia.deSpring arrived in Istanbul a few weeks ago and we are already heading full speed towards Summer. While in Southern Turkey the skin-warming sun lures people into the sea for the first time this year, in Istanbul we are celebrating the sun’s return by letting sweet and plump, bright red strawberries melt in our mouths. All the while the Spring showers, turning the Black Sea region into a bright green wonderland, are responsible for the abundance of delicate and rich greens on display at our weekly farmers market. Trying to refrain oneself from those treats would almost be an insult to this country’s fertility. Thus, happily volunteering to pay tribute, mint, parsley, dill, thyme, basil and other greens pile up in our kitchen every week. We’ve become quite creative in terms of putting the various herbs to use, though sometimes we just can’t keep up and the delicate little plants wither away. To use up all of the leftover herbs in due time I came up with this little rainbow salad. Instead of the usual lettuce I put in bol bol (Turkish for plenty of) fresh herbs resulting in a feast for the eyes and fireworks for your taste buds. I wouldn’t even mind having this salad two days in a row. …

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Filed Under: Quick Dishes Tagged With: FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose malabsorption, fructosearm, gluten free, gluten frei, Hauptgericht, herbs, ingredients, main dish, spring, unhulled millet, Weizen frei

Devil’s Dung, certified fructose free: Asafoetida

April 7, 2014 by Deniz 4 Comments

Time to introduce Asafoetida, a fructose free spice, to your diet! // Zeit, dass ihr Asant, ein fructosefreies Gewürz, kennenlernt! // Fructopia.de

Time to introduce Asafoetida, a fructose free spice, to your diet! // Zeit, dass ihr Asant, ein fructosefreies Gewürz, kennenlernt! // Fructopia.deLast month I treated myself to a little something special. No, I didn’t visit any expensive restaurants, nor did I spend a day at a local Hamam (well actually, I did that too). I did however venture into the world of Ayurveda. Seriously? Ayurveda? Yes, seriously. At the end of the day everybody has their own idea of what a proper ‘treat’ should look like, right? And no, just to spoil the premature excitement and even though that would have been a nice treat as well, I didn’t spend 4 weeks at a yoga resort, meditating all day and sipping on one chai after another, as might be the common association when it comes to Ayurveda. (Note to self: Remember to travel to a distant place and meditate for four weeks someday). Anyway, my exploration into the field of Ayurveda was of course food related and came in form of an Ayurveda cooking class. It sounded interesting enough to make me get up very early on a Sunday morning and literally hop on a ferry to the Asian side of Istanbul.

The term Ayurveda translates to something like ‘wisdom of life’ and is known as a traditional Indian art of healing. Even though the Ayurveda teachings go way beyond just knowing how to nourish your body, that is the part I’ve been coming across quite often lately,which doesn’t come as a surprise. The teachings of Ayurveda seem to know it all, when it comes to calming down and healing a stressed stomach and an unbalanced digestion. And thus I embarked on a welcome excursion into an ancient knowledge promising to treat several unwelcome dietary symptoms. Who wouldn’t, right?

Needless to say, I was pretty excited about the upcoming class and looking forward to acquiring new insights and inspiring recipes, while happily munching on food all day long. My expectations were by far exceeded, thanks to Ulli, the very knowledgeable and kind Ayurveda expert and yoga therapist holding the class. In just four hours she introduced us to a broad palette of herbs and spices as well as to their individual and combined healing benefits. We also talked about sprouting and soaking and on how to make food easier on the stomach in general. Which might further emphasize why this class was invaluable to me. Even though I tend to choose my ingredients wisely when cooking at home, there are still some things that upset my tummy to a certain extent, though they shouldn’t according to so-called popular science. I’m sure that with Ulli’s advice I’ll soon be kicking some serious symptom butt. The best thing about the class though, was it’s simplicity. That’s what made the whole Ayurveda approach so appealing to me in the first place. Despite the many ingredients in use and the alternate approach to what most people dub a normal diet, it is highly applicable. Integrating certain ideas and ways of nourishing in my day to day food routine even felt easy and natural. After all, nobody’s asking you to turn into a fulltime Yogi, right? (I just wanted to make that clear in case this post was getting a bit too spiritual for you 😉

Such a long introduction and I still haven’t told you about the thing that got me most excited during the class, which was a malodorous, but promising ingredient by the distinct name of Asafoetida. Malodorous? You might ask. Well, a spice commonly known as devil’s dung does not necessarily provoke odorant thoughts of a beautiful flowery Spring meadow. Unless of course meadows full of dung are your thing. Asafoetida, aka devil’s dung or hing, has been a staple in medicinal history for centuries but is rarely found in most modern cuisines, except for maybe the Indian. But let me tell you why Asafoetida is of such interest to us FM’ers. I mean, who would voluntarily add something to a dish that smells of rotten eggs? Two words: Garlic & Onion. Seriously, I couldn’t believe my ears when hearing nor my tongue when tasting it. Sparingly used and when heated in some fat, Asafoetida loses its ‘sharp’ taste and releases subtle tastes of onion and garlic, without causing the painful symptoms and bloated stomach. In fact its effect is quite the contrary. It is known to calm the stomach and reduce flatulence. Would somebody responsible for causing this spice’s near passing into oblivion please raise their hand? It’s scandalous and I need someone to blame. …

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Filed Under: Special Ingredients Tagged With: asafoetida, asant, asofetida, Ayurveda, digestion, fructose free, fructose malabsorption, Fruktoseintoleranz, gluten free, glutenfrei, hing

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! 🙂

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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

Almost December, Time Tor Candied Almonds (Sugar Free)

November 29, 2013 by Deniz 4 Comments

Waiting for Christmas: fructose free candied almonds // Lecker im Advent: Fructosearme gebrannte Mandeln // // Fructopia.de

Waiting for Christmas: fructose free candied almonds // Lecker im Advent: Fructosearme gebrannte Mandeln // // Fructopia.de

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!

Waiting for Christmas: fructose free candied almonds // Lecker im Advent: Fructosearme gebrannte Mandeln // // Fructopia.de

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Filed Under: Recipes, Sweets Tagged With: advent, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose malabsorption, fructosearm, Gebrannte Mandeln, glutenfrei, no sugar, vegan, Weihnachtsbäckerei, Weihnachtsmarkt, winter, zuckerfrei

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. …

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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

(Deutsch) Produkttest: iPhone App “Fructosefrei”

October 23, 2013 by Deniz 1 Comment

Sorry, this entry is only available in German.

Filed Under: Reviews Tagged With: Alltag, Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructose malabsorption, fructosearm, Fruktoseintoleranz, iPhone App, no sugar, processed foods, Produkttest, review, tools

Review: Fructose free, gluten free gummy bears by Frusano

October 19, 2013 by Deniz 2 Comments

It’s time for a new category on Fructopia. From now on I will also present product finds. New products that I’ve tested and that I think are worth sharing. I couldn’t have thought of a better product to kick off this new section than the one I’m about to introduce you to. We all love products that are pretty much flawless, don’t we?

Fructose free sweets: Frusano gummy bears, a product review // Fructosefreie Süßigkeiten: Frusano Gummibärchen, ein Produkttest // Fructopia.d
…

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Filed Under: Reviews Tagged With: Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructose malabsorption, fructosearm, Fruktoseintoleranz, Frusano, gluten free, gluten frei, ohne Zucker, product review, Produktneuheit, Produkttest, review, sweets

Fructose Free Blueberry Spelt Pie (Sugar Free)

October 1, 2013 by Deniz 5 Comments

Fructose free recipes: Blueberry pie // Fructosearme Rezepte: Heidelbeer-Törtchen // Fructopia.deLast 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! …

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Filed Under: Recipes, Sweets Tagged With: baking, dairy free, dessert, Dinkel, fall, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose malabsorption, fructosearm, Fruktoseintoleranz, no sugar, spelt, Weizen frei, wheat free

Going gluten free Part III: Fructose free superfoods

September 23, 2013 by Deniz 5 Comments

Going gluten free III: Fructose free superfoods for your new diet // Ab jetzt gluten frei III: fructose freie Energiebooster // Fructopia.deIt’s been seven months since we left our home in Berlin in an attempt to grow roots in Istanbul. A few days ago we arrived back in Berlin. It’s our first time home since February. I was looking forward to these upcoming three weeks. Looking forward to all the breakfasts, lunches and dinners with friends and loved ones, to happy bike rides in the city and enjoying morning runs in the park close by. Other than that, I must confess, there is not much I missed about Berlin. Who would, considering the numerous hours of sunshine Istanbul provided us with, all the Turkish food and fresh seasonal goods grown on the fertile lands of the rough Black Sea, the thousand plus different views of the Bosphorus or the seemingly endless supply of new and one of a kind impressions. Istanbul has not failed to keep us entertained. Needless to say the Gezi Park protests and the surprisingly violent response by the police caused quite a stir in our daily lives.

…

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Filed Under: Introduction to FM, Special Ingredients Tagged With: Alltag, bee pollen, Blütenpollen, buckwheat, chia seeds, cooking, FODMAP, Fruchtzuckerunverträglichkeit, fructose free, fructose friendly, fructosearm, gluten free, gluten frei, ingredients, millet, oatmeal, routine, spelt, turmeric

Fructose friendly cheesecake with berries

September 3, 2013 by Deniz 1 Comment

Fructose free recipes: Cheesecake // Fructosearme Rezepte: Käsekuchen // Fructopia.de

Fructose free recipes: Cheesecake // Fructosearme Rezepte: Käsekuchen // Fructopia.deI 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. …

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Filed Under: Recipes, Sweets Tagged With: baking, dessert, fructose free, fructose friendly, fructose malabsorption, fructosearm, Fruktoseintoleranz, gluten frei, no sugar, Weizen frei

On to-do lists, gluten, birthdays and fructose

August 25, 2013 by Deniz Leave a Comment

Blogging on fructose malabsortpion // Bloggen über Fruktoseintoleranz // Fructopia.de

I‘m a big fan of to-do lists, both handwritten and digital. I also love getting the individual to-dos, want-to-dos or whatever you like to call them depending on their respective level of fun back off my list and off my back for good. But sometimes one of the to-dos decides to stay on the list. It is times like those, when I simply can’t complete the job at hand. Instead that small to-do becomes a ubiquitous mental note, floating above of my inner mess of thoughts, making me more miserable and more afraid to tackle it with every day I’ve failed to approach it. I hate it. Believe me, I’m not talking about some dreadful task here. I just hate it, because I know perfectly well that getting it done would be an easy way to clear my mind. Yet I still fail to follow through.

This is why I was afraid to check the date of my last post here. I still haven’t looked it up. There is no need to. However long it has been since my last post I haven’t forgotten what I’d been meaning to tell you:

For one, we have been welcoming, hosting and seeing off a steady flood of visitors from home who seized their summer holidays as an opportunity to explore Istanbul with us. So there we were, guiding our guests, showing them around, running up and down the hills of this beautiful city at a constant average temperature of 32°C/90°F in the shade and taking a break here and there making me unlearn snacking for the ‘I’ve stopped counting’-est-time.

I also missed out on telling you that it’s been 8 weeks now since I cancelled wheat from my diet. I had kind a sudden sort of epiphany, when I realized why so many of you fellow fructose malabsorptioners avoid wheat. Food life has been quite adventurous since I started my gluten-free journey and there is much to tell you about in my next post.

We also celebrated a birthday, my very own thirtieth birthday to be precise, which I still find slightly weird realizing it is my own age. But if being in ones thirties means getting a fructose friendly cheesecake from my boyfriend I willingly embrace this new era. He kindly gave his permission to share the recipe too and so I will, shortly.

On another note I missed out on sharing the following article, which reminds us of why it’s a good thing, that fructose is bad for us and why it‘s worth it taking a stand against this little monster day in day out. Read it here. Found on No Sugarless Gum. Thanks for sharing Paige!

So much for my long overdue update. It was good to catch up. I’m looking forward to sharing more details on my newly acquired fructose AND gluten free eating habits with you soon! Have a great Sunday!

Filed Under: Research Tagged With: Alltag, fructose free, fructose malabsorption, fructosearm, gluten free, glutenfrei, Research, routine, why its good that fructose is bad for us

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

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