While with hereditary fructose intolerance you have to avoid fructose for life in order to avoid serious health problems, with intestinal fructose you can continue to consume fructose in certain quantities after changing your diet. We have already told you in another article which foods are suitable and unsuitable during the so-called waiting periodItems listed. Today we would like to provide you with some ideas for delicious dishes. So if you're looking for fructose intolerance recipes, you've come to the right place!
Fructose intolerance recipes for the maternity leave phase
The waiting phase is the phase during the three-part diet change in which those affected should completely avoid fructose so that theFirst of all, let the intestines recoverand can clean. This relatively drastic step is initially frightening for most people. What are you actually allowed to eat and what can you prepare with what is allowed? Today we'll show you this with some fructose intolerance recipes that you're guaranteed to like!
Recipes for Fructose Intolerance – Homemade Sandwich Bread
- 200 g Mandelmehl
- 6 tbsp arrowroot starch
- 4 tbsp yellow linseed flour
- 2 tbsp tapioca starch
- 3/4 tsp salt
- 3/4 TL Backsoda (Natron)
- 4 tablespoons ghee or coconut oil, melted + additional for greasing
- 4 large eggs
- 120 ml unsweetened almond milk
- 1 1/2 tsp apple cider vinegar
Fructose intolerance recipes – preparation:
Preheat the oven to 175 degrees and generously grease a bread baking pan (loaf tin - approx. 22 x 12 cm). Mix the dry ingredients together in one bowl and the eggs with the slightly cooled butter (or coconut oil), almond milk and vinegar in another bowl. Then add this liquid to the dry ingredients and stir into a smooth dough. But you shouldn't overdo it with stirring!
Pour the dough into the prepared baking pan andbake the breadabout 40 to 45 minutes. You can check whether it is ready using the toothpick test. Prick it into the center of the bread. If it is dry when you pull it out, the bread is ready. Allow the bread to cool before cutting. Then you can store it in the fridge for up to 5 days.
Fructose intolerance recipes – breakfast with pancakes
- 150 g Travel flour
- 3 tbsp tapioca starch
- 50 g potato starch
- 1 EL Glucose
- 1/2 TL Backsoda (Natron)
- 1 1/2 tsp baking powder
- 1/2 tsp salt
- 1/2 TL Xanthangummi
- 1 EL Proteinpulver
- 4 tbsp milk (or water)
- 2 Owner
- 4 tbsp melted butter
- 3 tbsp olive oil
- 480ml water
If you are looking for fructose intolerance recipes for breakfast, try thesePancakes once: First mix all the dry ingredients together in a bowl and then add the remaining ingredients, stirring with a mixer until there are no lumps left. Heat a pan over medium heat, add a little batter and fry until bubbles appear. Then turn the pancake over and fry it on the other side until golden brown.
Recipes for fructose intolerance – potato taco with ground beef
Fructose intolerance recipes can be just as versatile as any other recipe. This one also proves thatoriginelle Tacofrom a baked potato.
- 2 potatoes
- 450 g ground beef
- pepper and salt
- 1 Tomato
- 1 root Paprika
- Lettuce leaf
- 1 EL Chilipulver
- 2 tsp cumin
- 1/2 tsp paprika powder
- 1/2 TL Oregano
Preheat the oven to 220 degrees. Wash the potatoes and prick the top several times with a fork. Bake them in the oven for an hour. After about 15 minutes of baking time, you can continue with the remaining ingredients. Fry the ground beef in a pan and season with pepper and salt. In the meantime, you can wash and chop the remaining vegetables.
As soon as the fat from the mince has evaporated, you can add the vegetables (except the salad) to the pan and a little water if necessary. Then stir in the spices. Now they shouldOven potatoesbe finished. Take them out of the oven and cut them lengthwise. Place the minced vegetable and beef and the chopped lettuce into the resulting openings.
If you can tolerate onions, you can also fry spring onions together with the mince and garnish the tacos with fresh onions. After changing your diet, you can modify fructose intolerance recipes according to your tolerance.
Sesame chicken with spinach and rice
For the chicken:
- 560 g chicken breast, cut into cubes
- 1 tbsp gluten-free flour (e.g. rice flour)
- 1/4 tsp salt
- 1/4 TL Pfeffer
- 1/2 tbsp olive oil
- 160g fresh baby spinach
- 2 THE Sesamsamen
- sealable plastic bag
Fructose malabsorption recipes – For the sauce:
- 120 ml chicken stock
- 1 1/2 tbsp glucose (or 1 tbsp brown sugar if tolerated)
- 1 tbsp gluten-free tamari sauce
- optionally depending on your tolerance: 1 clove of garlic, chopped
- 1 tbsp white wine vinegar
- 1 tbsp toasted sesame oil
Fructose intolerance recipes – prepare chicken with rice:
If you would like to prepare this recipe for fructose intolerance, you must first brown the sesame seeds in a pan. Then set them aside to cool. In a bowl or measuring cup, combine the chicken broth with the glucose, tamari sauce, vinegar, sesame oil and garlic. Place the chicken in a plastic bag along with the pepper, salt and flour, seal it and mix the products together until the chicken is completely covered.
Heat the olive oil in a pan and fry the marinated chicken breast on all sides. Then add the sauce and cook until the meat is cooked. Then stir in the spinach and cook briefly until the leaves wilt. Sprinkle the sesame seeds over the topChicken dishand serve with rice as a side dish.
Fructose malabsorption recipes – Spicy celery fries with yogurt dip
Recipes for fructose intolerance – For the fries:
- 2 medium celery bulbs
- 2-3 tbsp olive oil
- 1/2 tsp sea salt
- 1 Prize Chili Flock
For the yogurt dip:
- 285g Greek yogurt
- 1/2 TL Bockshornkleesamen
- 1/2 tsp coriander seeds
- 1/4 tsp ground cumin
- 1 pinch each of Himalayan salt, pepper, cinnamon, nutmeg (or in any quantities)
Preheat the oven to 200 degrees. Peel the celeriac, cut it into chips of any size and season it in a bowl with the chili, salt and olive oil. But don't overdo it with the olive oil, otherwise the fries will become too soggy. Spread them on a baking tray lined with baking paper and bake until golden brown, about 30 to 40 minutes. You should stir the fries every 10 minutes so that they cook evenly.
In the meantime, you can prepare the dip by roasting the fenugreek and coriander seeds in a pan without any fat. Then crush the seeds and other spices in a mortar and then mixwith the yogurt. Let the dip sit until the fries are ready. Of course, you can also choose other fructose intolerance recipes for dips when making these fries.
Pumpkin with minced meat, fennel and rosemary from the tray
- 1 medium fennel, halved and thinly sliced
- 1 medium-sized delicata squash (if tolerated; alternatively sweet potato), halved, seeded and cut into thin semicircles
- olive oil
- Sea salt
- 4 cloves of garlic, mashed/pressed
- 450 minced pork
- 1 tbsp rosemary, preferably fresh and chopped
- 1/4 TL Chiliflocken
- 120 ml dry white wine
- 1 sandwich bread, cut into pieces (croutons).
- 2 eggs, lightly broken
- 240 ml chicken broth
- optional, if tolerated: 1 bunch of spring onions (stems only), chopped
Fructose intolerance recipes from the oven – preparation
Preheat the oven to 220 degrees and line a baking tray with baking paper. In a bowl, toss the fennel slices with 1 tablespoon of olive oil and 1/2 teaspoon of salt and then distribute them evenly on the baking sheet. Repeat the whole thing with the pumpkin slices and spread them on a second baking tray lined with baking paper. Now roast the vegetables in the oven for 30 minutes. After half the time, swap the positions of the sheets.
While thatRoasting vegetables, you can heat 2 tablespoons of olive oil in a pan and fry the garlic until golden brown. Then put the garlic in an ovenproof dish with 60 ml of olive oil.
In the same pan, fry the minced meat for about 7 minutes and then add the rosemary and chilli flakes and salt. After about a minute, pour the wine into the pan and let everything simmer for about 2 minutes until the alcohol has evaporated. Then set the pan aside to cool.
Then reduce the heat of the oven to 190 degrees and mix the pieces of bread with the garlic olive oil in a bowl. Season with pepper and salt, remove the baking paper from one of the two trays and distribute the bread pieces evenly on it. Now toast the bread in the oven for 10 to 15 minutes.
In the meantime, mix the eggs with the chicken broth. Then add the fennel, pumpkin, minced meat and possibly the spring onions as welltoasted breadAdd it and spread everything on the baking tray. Cover itmy Alu-Foiland bake for 20 minutes. Then remove the foil and bake for another 15 minutes. Allow the finished dish to cool for 10 minutes before serving.
Fructose intolerance recipes for children – salmon pancakes with sweet potatoes
Delicious buffers that are guaranteed to taste great with children and are even healthy. Depending on your tolerance, you can also use pumpkin instead of sweet potatoes.
- 140 g salmon, skinned, canned or fresh and pre-cooked
- 1/2 tsp minced garlic
- 65g sweet potato (or pumpkin), mashed
- 3-4 THE Kokosnussmehl
- 1/4 teaspoon smoked or regular paprika
- 1/4 teaspoon kosher salt or sea salt
- 1 rosemary sprig, chopped, or 1 teaspoon any dried spice
- 1/4 tsp black pepper
- 1/4 tsp Curry powder (optional)
- 2 Owner
- 1 tbsp oil or butter for frying
Mash the fish, mix it with the pureed vegetables and then gradually add the coconut flour and the spices. Stir in the eggs and mix everything together well until a thick dough forms that can be used to form pancakes. If the mixture is too liquid, you can thicken it with additional coconut oil.
Form the buffers by first forming balls, spreading them on baking paper and then pressing them flat. Heat oil in a pan and fry the sweet potato pancakes on both sides for about 3-4 minutes per side. The buffers are deliciousSteamed vegetables as a side dishvery good.
Fructose intolerance recipes for desserts – delicious cake with chocolate
You can also have it after the main course or with afternoon coffeeCraving dessert. But how is that supposed to work if sugar is not allowed to be consumed? Quite simply, for example, by choosing one of the following fructose intolerance recipes:
- 190 g Mandelmehl
- 230 ml coconut milk
- 100 g Butter
- 150 g rice syrup
- 30 g cocoa powder, unsweetened
- 4 Owner
- 1 tsp baking powder
- 1 TL Vanilleextrakt
Optional garnish:
- Apricot, berries or any other fruit you can tolerate
- 100g sugar-free chocolate
Preheat the oven to 180 degrees and line a springform pan (18 cm) with baking paper. In a large bowl, mix the almond flour with the baking powder and cocoa powder. Mix the butter and rice syrup until creamy and add the eggs,the vanillaand coconut milk on top. As soon as everything is well mixed together, add the dry ingredients and make a smooth dough. Pour this batter into the baking pan and bake the cake for 40 minutes.
If you wish, you can take the finished and cooled oneDecorate cake with fruits. To do this, simply melt the chocolate in a water bath, dip the fruit or fruit pieces into it and arrange them on the cake. Then put it in the fridge for a while to allow the chocolate to harden.
Fructose Intolerance Cake Recipes – Delicious Lemon Cake
- 70g coconut oil
- 2 Owner
- 90 g rice syrup
- 4 tbsp lemon juice
- 180 g natural yogurt
- 200 g spelled flour
- 50 g rice flour (or spelled flour)
- 1 1/2 tsp baking powder
- 1/2 TL Backsoda (Natron)
- 1 pinch of salt
- 3 EL Mohnsamen
For this fructose intolerance recipe, preheat the oven to 180 degrees and grease a loaf tin (or line it with baking paper) and sprinkle it with flour. Beat the eggs with the coconut oil until a foamy mixture is formed. Then gradually stir in the rice syrup, lemon juice and yogurt. Then, in another bowl, combine the dry ingredients exceptthe poppy seeds. Only when everything is well mixed together can you stir in the seeds and pour the dough into the baking pan. Bake 40 to 45 minutes.
These two fructose intolerance recipes are guaranteed to be tooChildren like it very much. So if you are looking for fructose intolerance recipes for children, you can try these.
