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(Deutsch) Mit diesem Trick holst du den Knoblauch zurück in deine Küche: Fructosearmes Knoblauchöl

February 2, 2017 by Deniz 10 Comments

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Filed Under: Recipes, Special Ingredients Tagged With: FODMAP, fructose friendly, fructose malabsorption, fructosearm, garlic confit, garlic oil, gluten free, gluten frei, ingredients, Knoblauchöl, low FODMAP, low fructose

Easy Low FODMAP Lunch Recipe: Gluten-Free, low carb Polenta Frittata

September 27, 2015 by Deniz 14 Comments

Your Easy Take To Work Lunch Recipe: Low FODMAP, Gluten-Free Polenta Frittata! // fructopia.de/en
Your Easy Take To Work Lunch Recipe: Low FODMAP, Gluten-Free Polenta Frittata! // fructopia.de/en
“It needs to be quick, taste great cold, but nothing that’ll ruin my handbag!”

Right, okay! So how about some crisp bread, lactose-free cheese and plain lettuce on the side? No?

Fructose Friendly Lunch To Go

I know, every day, lunchbox, low FODMAP meal planning can easily tire you out. Especially if you want to make things fun and varied.

But don’t fret, your prayers are about to be answered! Here’s your easy, ultra flexible and handbag-proof lunch recipe to take to work, uni or even on a plane: Gluten-Free Polenta Frittata With “Whatever Tickles Your Fancy”! …

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Filed Under: Breakfast, Quick Dishes Tagged With: FODMAP, FODMAP Rezept, fructosearm, gluten free, gluten frei, low Carb, lunch, Mittagessen, no sugar, 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

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

Gluten Free Holidays: Fructosefree Blueberry-Buckwheat-Cake With Lemon Curd

March 27, 2015 by Deniz 8 Comments

Gluten Free Easter Holidays: Fructosefree Blueberry-Buckwheat-Cake with Lemon Curd // Gluten-freie Ostern: Fructosearmer Heidelbeer-Buchweizen-Kuchen mit Zitronencreme // by fructopia.de #freefrom #foodsensitivities #holidaybaking

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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Filed Under: Sweets Tagged With: baking, Fruchtzuckerunverträglichkeit, fructose malabsorption, fructosearm, Fructoseintoleranz, fruktosearm, gluten free, gluten frei, Heidelbeeren, Kuchen, no sugar, ohne Zucker, routine, symptoms, Weizen frei, zuckerfrei

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

Fructose Friendly Smoothie Istanbul Style

February 13, 2014 by Deniz 4 Comments

For Breakfast: Creamy, fructose friendly smoothie with #beepollen // Zum Frühstück: Seidiger, fructosearmer Smoothie mit #Blütenpollen // fructopia.de

For Breakfast: Creamy, fructose friendly smoothie with #beepollen // Zum Frühstück: Seidiger, fructosearmer Smoothie mit #Blütenpollen // fructopia.deWhen it comes to breakfast, pretty much everyone has his or her own idea of the “perfect” set-up. The choices are endless, be it cold or warm, liquid or solid, savory or sweet, or nothing at all. Since being diagnosed with FM breakfast is not only mandatory for me but also a way to start my day in a calmer manner. It’s a chance for me to be nice to my stomach first thing in the morning, so that it won’t be too upset later in the day if something wrong comes along. Whenever I skip breakfast entirely the day is basically ruined. Then all I think about is ‘how on earth will I get something quick to eat on the way to wherever I’m headed. Which is, as you probably know yourselves, rather impossible. So breakfast has become a very important part of my morning routine. …

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Filed Under: Breakfast, Drinks Tagged With: Brennnesselsamen, digestion, FODMAP, fructose friendly, fructose malabsorption, fructosearm, gluten free, gluten frei, no sugar, smoothie, Verdauung, verdauungsfördernd, Weizen frei

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

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

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

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

Going gluten free Part II: Cut backs and withdrawal symptoms

September 14, 2013 by Deniz 7 Comments

Going gluten free II: Withdrawal symptoms // Ab jetzt gluten frei III: Verzicht und Entzugserscheinungen // Fructopia.de

My personal proofreader for the written English language just returned from his trip to Switzerland, so let’s continue my recount on going gluten free. From my post last week you already know why I made the decision in the first place. Still you may be asking yourselves what this change actually meant. How did it change my eating habits? How did it affect daily life and more importantly, did it actually make a difference? Did the experiment meet my expectations?…

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Filed Under: Introduction to FM, Uncategorized Tagged With: Entzugserscheinungen Gluten, Entzugserscheinungen Weizen, FODMAP, fructose malabsorption, fructosearm, Fruktoseintoleranz, gluten free, gluten frei, symptoms, Weizen frei

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

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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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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

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