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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

Purple basil lemonade

October 4, 2014 by Deniz 2 Comments

Fructose Free Lemonade #sugarfree #fructosefree #fructosemalabsorption // Lila Basilikum-Limonade #ohnezucker #fructosearm #fructoseintoleranz // Fructopia.de

Purple Basil Lemonade #sugarfree #fructosefree #fructosemalabsorption // Lila Basilikum-Limonade #ohnezucker #fructosearm #fructoseintoleranz // Fructopia.deMost of my recipes are a byproduct of me going nuts at the weekly farmers markets, buying more produce than I can handle. That’s why recipes such as this rainbow salad, which are designed to taste amazing, while coincidentally using up as much food as possible, are clearly among my favorites.

Today, instead of salad, I present you this basil lemonade.

Um, is that supposed to be tasty? Yep, very much so!

Purple basil, or thai basil, is vibrant in color and dulcet in taste. Add fresh lemon juice, powdered glucose and a pinch of anise, and you are set to go. It reminds me of ‘şerbet’, the refreshing, yet absurdly sweet lemonade from Ottoman times, that is still popular in Turkey to this day. But don’t worry, my blend is hardly as sweet.

It’s the perfect drink to ask summer for another extension. 

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Filed Under: Drinks Tagged With: basil, Basilikumlimonade, drinks, FODMAP, fructose friendly, fructose malabsorption, fructosearm, Fructoseintoleranz, lemonade, limonade, nutrition, ohne Zucker, spices, sugar free, Zuckerfreie Limonade

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

Going Gluten Free IV: A side note on dairy

January 17, 2014 by Deniz 2 Comments

Going gluten free VI: Why I reduce the dairy in my diet // Ab jetzt gluten frei VI: Warum ich öfter mal auf Milchprodukte verzichte // Fructopia.deLast year, during my initial phase of going gluten free I reflected not only on my wheat consumption but also on my diet in general. I figured that I was consuming a lot more dairy here in Istanbul than I used to do back in Berlin. Since moving here I had yoghurt for breakfast every single morning, drank many, many café lattes and ate lots of salads topped with loads of feta cheese. Everybody knows, too much of anything is never good, so I felt the urge to put a halt on this. In the back of my head I developed this thought that just maybe I could hit two birds with one stone: Going gluten and dairy free at the same time. I mean, why not? I was about to change my diet completely anyway, right?

Some of you might break out in hysterical laughter right now and I can’t even blame you.
Little did I now, how time consuming and sometimes frustrating it would be to go gluten free. This process once again put all my previously acquired eating habits into question (see Unlearning snacking). Cutting out dairy as well was just as naive as believing in sticking to one’s New Year’s resolution. …

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Filed Under: Research, Uncategorized Tagged With: Ayurveda, dairy, dairy free, digestion, Ernährung, FODMAP, fructose malabsorption, ingredients, lactose, Laktose, Milchprodukte, nutrition, Research, Traditional Chinese Medicine

Why it’s good that fructose is bad for us

October 25, 2013 by Deniz Leave a Comment

Introduction to fructose malabsorption: Research Links // Einführung zum Thema Fructoseintoleranz: Recherche Links // Fructopia.deFrom time to time I know it can be a bit tiring to be friends with, related to or in a relationship with me, the adamant no-fructose-advocate that I am. Even four years after being diagnosed with fructose malabsorption, I’m not showing any signs of fatigue in bringing up the fructose topic. Be it by making critical observations on why certain foods are unhealthy (which I usually make just as a friend is about to dive into their said plate of food). or in response to somebody once again asking me, why (after turning down the piece of cake) I won’t have any of the fruit either. Enter the sugar-police! I always try not to lecture, rather to explain. I understand that my little sister for example is not keen on hearing my opinions on sugar, as she is just about to have a bite of her delicious looking cupcake. (I am still the older sister, though, so bear with me) In the end, all I am really trying to say is that I am concerned about the health of my loved ones.

Good to see that my relentless fructose free input has left some positive marks within my circle of friends. They seem much more conscious about handling their daily sugar intake and some have even taken to research on their own. Lucky me, sometimes they share an interesting article or two with me. Lucky you, sometimes I share those articles with you! So here goes: …

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Filed Under: Research Tagged With: Alltag, diagnosis, digestion, Fruchtzuckerunverträglichkeit, fructose, fructose malabsorption, ingredients, medical, nutrition, obesity, processed foods, Research, routine, study, sugar

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

I eat you, I eat you not (2): foods to avoid with ibs

February 6, 2013 by Deniz 13 Comments

Foods to avoid with ibs and fructose malabsorption // Fructoseintoleranz: Diese Lebensmittel lieber nicht! // Fructopia.deWhew, last week was a hectic one, which explains the eight days without a new blog post. This being my third blog week I’m feeling pretty guilty. Blogger’s guilt, I guess.

At the same time I was kind of thankful for a little more thinking time to write this blog post. I knew I still owed you the follow up on my food dos and don’ts….

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Filed Under: Introduction to FM, Tips and Tricks Tagged With: Backen, fructose malabsorption, ingredients, Karenzphase, Kochen, Lebensmittel, nutrition, routine, shopping, to begin with, Zutaten

I eat you, I eat You Not (1): Low FODMAP Foods To Enjoy With IBS

January 24, 2013 by Deniz 14 Comments

Introduction to fructose malabsorption: Foods to enjoy with ibs // Fructoseintoleranz: Was darf ich eigentlich noch essen // Fructopia.deIt’s one week post launch of Fructopia and the tingling hasn’t stopped yet. After turning the whole blog thing over and over in my mind and testing numerous two blogging platforms for months, I’m pretty surprised how fast everything happened the moment I finally settled for one service. Now I am out and about with a topic that on the one hand is quite intimate, on the other hand affects so many people and still lacks a lot of attention. Time to change that. …

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Filed Under: Introduction to FM, Tips and Tricks Tagged With: diagnosis, foods to enjoy with ibs, fructose free, fructose freie Lebensmittel, fructose malabsorption, fructosearm, Fructoseintoleranz, ingredients, nutrition, shopping, Was darf ich noch essen?

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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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