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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

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

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! …

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

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

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…

…

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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

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

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

5 surprising ways to use coconut oil

February 19, 2015 by Deniz 14 Comments

Before we jump into today’s post, I’d like to talk about money for a second. Some of the links in this post are so-called affiliate links. You are most likely familiar with this already, but let me explain quickly for those of you who aren’t. If you happen to order some of the mentioned products in this post or other posts through the provided links, Amazon or other affiliate partners will pay me 3-7% commission. Of course for you as a buyer the price of the product stays the same as for everyone else shopping at Amazon. So far I „earned” a total of 3 € through the linked products in the sidebar to the right. But Amazon only pays me if and when I actually cross the 100 € line. Nothing to get rich with I guess. But maybe at some point this will cover the running costs for this blog. I just wanted to be open about the links I provide on this space. Because in the end it should be your choice, who get’s a share of your currency spent. Now let’s move on to today’s post.

5 Gründe warum Kokosöl in euer Küche nicht fehlen darf! // 5 surprising ways to use coconut oil! // by fructopia.deWhile a pot of rice is happily steaming away on my cooker in light of my next kitchen experiment, let me offer you another peak into my pantry. You’ve probably noticed my love for unusual ingredients: Asofetida, nettles, bee pollen, you name it. Today’s starlet is on the exotic side as well, but I’m sure you’re more familiar with this one: Hi there coconut oil! …

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Filed Under: Special Ingredients Tagged With: bulletproof coffee, coconut oil, elimination phase, FODMAP, Fruchtzuckerunverträglichkeit, fructose malabsorption, fructosearm, Karenzphase, Kokosöl, Morgenrutine, morning routine, no sugar, oil pulling, Ölkur, Ölziehen

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

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

A good week starts with some good reads

October 14, 2013 by Deniz 10 Comments

Research on fructose malabsorption // Links zum Thema Fructoseintoleranz // fructopia.de

I spent the past two weeks suffering from a proper cold, rushing to a couple of last minute “let’s have a coffee”-meets with friends in Berlin and preparing myself for our return to Istanbul. Though it was only three weeks, it feels as though I’ve been away for ages. I’m actually having some difficulties getting back on track. Maybe it’s because we didn’t just return to Istanbul, no, at the same time we moved into a new interim flat. Don’t get me wrong, it’s a really cozy place with huge windows for the sun to fill the rooms with its warming autumnal light. It’s just a little strenuous adapting to a new place, new neighborhood, new rhythm once again, knowing all along that in about three months time we are going to need to find a new place to call home.

Also the trip itself back to Istanbul was quite a disappointment. I already told you about the frustration I experienced on the way to Berlin when SWISS didn’t manage to cater to my order of a gluten-free meal. During our stay in Berlin I called their customer service to make sure, this wouldn’t happen again on the way back. I was super surprised to learn that SWISS doesn’t respond to special meal requirements on short-distance flights and that it would be my own responsibility to prepare enough food to keep me going during the upcoming five-hour trip back from Berlin via Zurich and on to Istanbul. Not a big deal in their mind I guess. Thanks a lot SWISS for helping out. Not. Again. By the way, stunning three weeks after my mail they managed to answer to my mail. Three weeks! It’s 2013 by the way, not the 1980s.

Even though I prepared some food, which they almost didn’t let me bring onto the plane during the routine security checks, it was frustrating watching others being served a warm meal. I know it’s usually better to skip the crappy airplane food, but who cares when hungry, frustrated and on a trip back home, which is taking way too long. I mean, come on SWISS, it’s not like I asked for some crazy, exotic, out of this world, nut, grain, lactose and fructose free meal that includes some fresh salmon with millet and a delicious avocado-chocolate-mousse on the side. All I asked for was a gluten-free meal, which they proudly advertise on their website anyway. This failure in customer service left me munching on my banana, nuts and homemade cocoa spelt buns for the rest of the journey. The spelt buns were good, no doubt, but after having eaten five of them the day before, I was getting a bit tired of their taste. The reason why I won’t be sharing the recipe with you yet? I ended up using a lot more spelt flour than planned and need to work on the recipe again.

Research on fructose malabsorption // Links zum Thema Fructoseintoleranz // fructopia.de

Well, so much for a quick update. Sorry about spreading those negative vibes. In any case, before I wish you an amazing start into another sunny fall week (or is it spring where you live?), I’d like to share two nice reads with you. A warming cup of turmeric milk should make these reads even more enjoyable 😉

Research on fructose malabsorption // Links zum Thema Fructoseintoleranz // fructopia.de

Research fructose malabsorption:

This article on the history of sugar published by the National Geographic magazine in August is a must read for everyone, not only for us fructmals. It explains how sugar virtually became an indispensable part of our daily lives and describes its journey from when “the sugar was so rare it was classified as a spice” to the point when “sugar began to change to a staple, first for the middle class, then for the poor”: Sugar, National Geographic

Also, if you are new to avoiding gluten, check out these helpful hints on going gluten-free. My favorite “Be prepared!” (Beware: The author does not follow a fructose free diet so some of the following food recommendations may cause your tummy some serious trouble): Helpful Hints On Going Gluten Free from Naturopath, Jules Galloway…

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Filed Under: Research Tagged With: Alltag, Fruchtzuckerunverträglichkeit, fructose malabsorption, Fruktoseintoleranz, no sugar, on the road, Research, routine

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

September blues: Time for turmeric milk

September 25, 2013 by Deniz 7 Comments

Fructose free recipes: Turmeric milk // Fructosearme Rezepte: Kurkuma-Milch // Fructopia.deFructose free recipes: Turmeric milk // Fructosearme Rezepte: Kurkuma-Milch // Fructopia.de

So far Berlin has been treating us with grey skies and proper fall showers. A wonderful excuse to stay at home, sit by the window with a blanket, your favorite mug in your hand, sipping on a hot drink warming you from the inside. For now the space in my mug is reserved for turmeric milk. Naturally sweet and spicy at the same time.

…

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Filed Under: Drinks, Recipes Tagged With: drinks, fall, fructose friendly, fructose malabsorption, fructosearm, Fruktoseunverträglichkeit, no sugar, warming

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

Video Tuesday: fructose research links

June 18, 2013 by Deniz Leave a Comment

It’s been silent around here for the past three weeks. We went on a one week holiday only to return and find the city we live in has been turned upside down. Behaviors, moods, beliefs have changed. Istanbul is still as beautiful as it was, but the people living here and in the rest of the country have changed. The sheer violence that was used against peacefully demonstrating protestors shocked all of us in Turkey and many of you abroad, leaving us behind with terms bereft of meaning such as trust, freedom and democracy. Here we are, sitting in our home, approximately 800m from Taksim Square where the protests begun, reading, watching, talking, trying to understand facing many new questions. Right now it feels weird to go back to normal, working on and posting fructose friendly recipes with the pictures of people being chased down by police and fed with massive amounts of teargas still vivid in my head. So as for today, I will only share two videos with you.

The one is an ABC report on fructose in general including an interview with Robert Lustig, who also held an impressive lecture on fructose called “Sugar. The bitter truth”, a must-see for every fructose malabsorptioner.

The other one is a nice find by my boyfriend, illustrating the danger of processed food and what food industries made us believe to be “real” food. Watching both videos makes me actually happy once again that I had to cancel out fructose and processed foods from my diet. Enjoy!

Filed Under: Research Tagged With: fructose free, fructose friendly, fructose malabsorption, fruktosearm, Fruktoseintoleranz, no sugar, obesity, processed foods, Research, shopping

Oatmeal muesli cookies low in fructose

May 27, 2013 by Deniz 4 Comments

Fructose free recipes: oatmel muesli cookies // Fructosearme Rezepte: Hafer-Müsli-Kekse // Fructopia.de

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. ;)…

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Filed Under: Recipes, Sweets Tagged With: baking, frucmal, fructose free, fructose friendly, fructose malabsorption, fruktosearm, Fruktoseintoleranz, no sugar, oatmeal

Oatmeal coconut cookies low in fructose

May 17, 2013 by Deniz 6 Comments

Fructose free recipes: oatmeal coconut cookies // Fructosearme Rezepte: Hafer-Kokos-Kekse // Fructopia.deAs 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. …

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Filed Under: Recipes, Sweets Tagged With: baking, dessert, fructose free, fructose friendly, fructose malabsorption, fruktosearm, Fruktoseintoleranz, no sugar

Oatmeal spice cookies low in fructose

May 14, 2013 by Deniz 1 Comment

Fructose free recipes: oatmeal spice cookies // Fructosearme Rezepte: Hafer-Gewürz-Kekse // Fructopia.deTo 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. …

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Filed Under: Recipes, Sweets Tagged With: baking, dessert, fructose free, fructose friendly, fructose malabsorption, fructosearm, Fruktoseintoleranz, low in fructose, no sugar, winter

Unlearning Snacking

May 10, 2013 by Deniz 10 Comments

Introduction to fructose malabsorption: common traps and tips // Einführung Fructoseintoleranz: Alltagsfallen und Tipps // Fructopia.deThe past weeks here in Istanbul saw a lot of visitors from home. Which of course is great because we got to share the beauty and stories of this wonderful city with our loved ones and made most of them fall in love with Istanbul just the way we have. On the other hand, a lot of visitors meant a lot time spent in restaurants, cafés and and pastry shops and snacking on street food. We were eating ourselves through a lot of amazing specialities the Turkish cuisine treasures, to show our visitors the amazing tastes we were already familiar with and to explore unknown ones together. What sounds like a dream come true, actually turned out to be a nightmare for my maltreated stomach. Getting lost in all the new, delicious and tongue tingling tastes I wasn’t paying enough  attention to my stomach anymore. Naturally, it didn’t hesitate to strike back. I’m not feeling well, the tiniest amount of fructose turns into a rumbling concert in my stomach and I’m getting sick again more easily. After six weeks filled with a lot of “Oh, this looks amazing, I have to try this. I know it’s not good for me, but a tiny spoon full, maybe two, can’t hurt, can it?” -Spoons full of veggies, fruits and, yes, sweets it’s time to give my stomach a break, reflect on my personal eating habits and unlearn snacking, once again. Unlearning snacking? You may be asking yourselves, what is wrong with snacking, I probably just chose the wrong snacks, right? Nope, you heard me right. I mean unlearning snacking and not just learning to pick the right snacks. …

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Filed Under: Tips and Tricks Tagged With: diagnosis, digestion, fructose free, fructose malabsorption, fructosearm, Fruktoseintoleranz, no sugar, routine, symptoms

Nettle Beetroot Quiche (Low In Fructose)

April 17, 2013 by Deniz 7 Comments

Fructose free recipes: tasty nettles beetroot powerhouse quiche // Fructosearme Rezepte: Energiereiche Brennnessel-RoteBete-Quiche // Fructopia.deFructose free recipes: tasty nettles beetroot powerhouse quiche // Fructosearme Rezepte: Energiereiche Brennnessel-RoteBete-Quiche // Fructopia.de

I’m back. Six weeks have gone by with our new Turkish life keeping me too busy to prepare my next post. So here it goes, just in time for our two month Istanbul anniversary. Let’s see, what have we been up to during these past couple weeks? Well, the first five weeks we spent unpacking and packing our stuff, moving from one part of the city to another and enjoying the endless hospitality of our local friends. We were, and still are, incredibly lucky to have such amazing Turkish friends, who made it possible for us to stay with them, while looking for and eventually finding a place of our own. Three weeks ago we moved into our own flat and let me tell you, it’s beautiful! It’s located in the center of the city and the rent is pretty cheap compared to the horrendous rents elsewhere in this city. We have a view of the Golden Horn and three roosters that live in front of our window, adding a rural touch to our surroundings. Yes, I’m still talking about Istanbul, home to over 15 million people. And finally, two weeks after moving in, our friend by the name of Internet decided to join us. So we have been busy catching up with our families and friends abroad and reviewing new Turkish vocabulary on Memrise (I love this tool!). We also welcomed our first guests from Germany to our new home. Together we embarked on trips to the Asian side of Istanbul and to Bursa, home to the classical Turkish dish called Iskender Kebap. We rode the Bosphorus ferries and fell silent in stunning buildings and mosques, while frequently sipping on Turkish tea, enjoying a rare low-fructose Mojito (the secret ingredient: Jasmine tea!) and discovering Yoghurt-Rice-Soup.

Another recent pastime of ours has been the gradual filling up of our supply cabinet and gigantic fridge, getting me in the mood to attempt some new recipes. The first recipe I’m about to share with you is a recipe for a low-fructose quiche, which I prepared last Sunday for our house-warming/thank you brunch. While my boyfriend cooked an incredibly delicious chili-con-carne, I wanted to serve something without meat, low in fructose and easy to prepare, which lead me to a quiche.

Fructose free recipes: tasty nettles beetroot powerhouse quiche // Fructosearme Rezepte: Energiereiche Brennnessel-RoteBete-Quiche // Fructopia.deTo save me some time, I decided to go for yufka (phyllo) dough instead of regular quiche dough. Yufka is used widely in Turkish cuisine and is easy to find as everybody here seems to love it. To make sure I got the quality stuff, I decided not to buy just any yufka dough from the supermarket. Instead, I turned to my local Yufkaci, a professional yufka maker, who sells nothing other than fresh yufka and the occasional tray of baklava. The sheets I got there were so thin and fresh, they had to be handled with ultimate care. They were so big, that each sheet yielded for two layers of my quiche.

However, the special ingredient in this quiche wasn’t yufka. Enter nettle. In case you are wondering if I’m seriously talking about the stingy leaves that grow almost everywhere, yes, I sure am. Nettle can currently be found in every farmer’s market in Istanbul so I couldn’t resist buying it and figuring our how to implement it in my cooking. The good news is, once it’s cooked in plenty of hot water the sting is gone. The second good news is that it’s full of magnesium, calcium, iron, vitamin A und C (it contains about 7 times more vitamin C than oranges) and contains an adequate amount of protein. Are you ready for a delicious nettle beetroot quiche ? Here you go!

Fructose free recipes: tasty nettles beetroot powerhouse quiche // Fructosearme Rezepte: Energiereiche Brennnessel-RoteBete-Quiche // Fructopia.de

Recipe: Nettle beetroot quiche (fructose friendly)*
Prep time 20 minutes, baking time 45 minutes
(*please note: I developed this recipe before I went gluten-free, this quiche contains wheat.)

6 sheets of yufka (Phyllo dough, use gluten free if available)
about 4-5 Tbsp Butter (should be enough to thoroughly grease the pan and yufka sheets)
1 bunch of fresh, washed nettle (use gloves for washing)
1 garlic clove, sliced
1 cooked, peeled beetroot (I usually buy fresh beet root and cook it as it is in hot water for about 15 minutes)
1 handful of crumbled, fresh feta cheese
4 large eggs plus 2 large egg yolks
Salt and pepper
3/4 cup heavy cream
1 cup whole milk
Preheat your oven to 350° F. Bring a big pot of water to boil, add a pinch of salt and plunge the bunch of nettle in. Blanch for 45 seconds, strain through a colander and quickly rinse off with cold water. Let it drain.

In the meantime, melt butter. Grease your quiche pan thoroughly with butter and place the first layer of yufka. Grease the sheet of yufka and place the next sheet on top. Continue until you have six layers of yufka. Grease the last sheet of yufka with butter and place sliced garlic on top of it. I didn’t even bother to sauté the garlic.

In a mixing bowl, whisk together the eggs, egg yolks, 1/2 tsp. salt, fresh pepper, the cream and milk. Squeeze out the remaining water from the nettle and sprinkle evenly on top of the yufka sheets. Then, gently pour the egg mixture over it. Slice the beetroot, and place carefully on top of the mixture. Finish by sprinkling some crumbled Feta cheese on top. Transfer the quiche into the oven and bake for about 45 minutes, until the quiche is puffy and the center is set. Let cool for about 15 minutes before serving. Serve warm or at room temperature. Goes well with a nice green salad and fresh parsley.

Fructose free recipes: tasty nettles beetroot powerhouse quiche // Fructosearme Rezepte: Energiereiche Brennnessel-RoteBete-Quiche // Fructopia.de

Filed Under: Mains, Recipes Tagged With: Brennnesseln, fructose free, fructose free recipe, fructose malabsorption, fructosearm, Hauptgericht, main dish, nettle, no sugar, nutrition, Quiche, spring

Fructose Friendly Cake With Orange And Cardamon

January 18, 2013 by Deniz 1 Comment

Perfect for cooler days: fructose friendly cake with cardamom and orange // perfekt für kühlere Tage: fructosearmer Kuchen mit Kardamom und Orange // Fructopia.de

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. …

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Filed Under: Recipes, Sweets Tagged With: baking, dessert, fructose free, fructose freie Rezepte, fructose freier Kuchen, fructose friendly cake, fructosearm, no sugar, winter

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