9 fructose intolerance recipes – ideas for dishes and desserts for those with fructose intolerance
While hereditary fructose intolerance has to do without fructose for a lifetime in order to avoid serious health problems, intestinal fructose can still be consumed in certain amounts after a change in diet. We have already listed in another article which foods are suitable and unsuitable during the so-called waiting period. Today we would also like to provide you with some ideas for delicious dishes. So if you are looking for fructose intolerance recipes, you have come to the right place!
Fructose intolerance recipes for the grace period
The waiting phase is the phase during the three-part diet change in which those affected should completely forego fructose so that the intestines can first of all recover and cleanse. This relatively drastic step is frightening for most of the time. What can you actually eat and what can you prepare from what is allowed? Today we will show you some fructose intolerance recipes that you are guaranteed to like!
Fructose Intolerance Recipes – Homemade Sandwich Bread
- 200 g almond flour
- 6 tbsp arrowroot starch
- 4 tbsp yellow flax flour
- 2 tbsp tapioca starch
- 3/4 teaspoon salt
- 3/4 teaspoon baking soda (baking soda)
- 4 tbsp ghee or coconut oil, melted + extra 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 pan (loaf pan – approx. 22 x 12 cm). Mix the dry ingredients together in one bowl and mix the eggs with the slightly cooled butter (or coconut oil), almond milk and vinegar in another. Then add this liquid to the dry ingredients and stir a smooth batter. But don’t overdo it with stirring!
Put the dough in the prepared baking pan and bake the bread for about 40 to 45 minutes. You can check whether it is ready with the toothpick sample. Pierce it in the middle of the bread. If it is dry when you pull it out, the bread is ready. Let the bread cool before you cut it. Then you can keep it in the refrigerator for up to 5 days.
Fructose Intolerance Recipes – Breakfast with Pancakes
- 150 g rice flour
- 3 tbsp tapioca starch
- 50 g potato starch
- 1 tbsp glucose
- 1/2 teaspoon baking soda (baking soda)
- 1 1/2 teaspoons of baking powder
- 1/2 teaspoon salt
- 1/2 teaspoon xanthan gum
- 1 tbsp protein powder
- 4 tbsp milk (or water)
- 2 eggs
- 4 tbsp melted butter
- 3 tbsp olive oil
- 480 ml of water
If you are looking for fructose intolerance recipes for breakfast, give these pancakes a try: First mix all the dry ingredients together in a bowl and then add the remaining ingredients, which you stir with a mixer until there are no more lumps. Heat a pan over medium heat, add a little batter and fry until bubbles appear. Then turn the pancake over and fry it until golden brown on the other side as well.
Recipes for fructose intolerance – potato taco with ground beef
Fructose intolerance recipes can be just as versatile as any other recipe. This is also proven by this original taco made from a baked potato.
- 2 potatoes
- 450 g ground beef
- pepper and salt
- 1 tomato
- 1 red pepper
- Lettuce leaf
- 1 tbsp chili powder
- 2 teaspoons of cumin
- 1/2 teaspoon paprika powder
- 1/2 teaspoon 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 salt and pepper. In the meantime, wash and chop the remaining vegetables.
As soon as the fat from the mince has evaporated, you can add the vegetables (except for the salad) to the pan and a little water if necessary. Then stir in the spices. The oven potatoes should now be ready. Take them out of the oven and cut them lengthways. Put the ground beef and the chopped lettuce into the openings.
If you can handle onions, you can also fry the spring onions with the mince and garnish the tacos with fresh onions. After changing your diet, you can change your 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 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 tbsp olive oil
- 160 g fresh baby spinach
- 2 tbsp sesame seeds
- sealable plastic bag
Fructose Malabsorption Recipes – For the Sauce:
- 120 ml chicken broth
- 1 1/2 tbsp glucose (or 1 tbsp brown sugar if tolerated)
- 1 tbsp gluten-free tamari sauce
- optional depending on 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 want 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, mix the chicken broth with the glucose, tamari sauce, vinegar, sesame oil and garlic. Put the chicken in a plastic bag along with the pepper, salt and flour, seal it and mix the products together in this way 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 done. Then stir in the spinach and cook only briefly until the leaves wither. Sprinkle the sesame seeds over the chicken dish and serve with rice as a side dish.
Fructose Malabsorption Recipes – Spicy celery fries with yogurt dip
Fructose Intolerance Recipes – For the fries:
- 2 medium-sized celery bulbs
- 2-3 tbsp olive oil
- 1/2 teaspoon sea salt
- 1 pinch of chilli flakes
For the yogurt dip:
- 285 g of Greek yogurt
- 1/2 teaspoon fenugreek seeds
- 1/2 teaspoon coriander seeds
- 1/4 teaspoon ground cumin
- 1 pinch each of Himalayan salt, pepper, cinnamon, nutmeg (or any amount)
Preheat the oven to 200 degrees. Peel the celeriac, cut them into chips of any size and season them in a bowl with the chilli, salt and olive oil. Don’t overdo it with the olive oil, though, or the fries will be too mushy. Spread them out on a parchment-lined baking sheet and bake until golden brown for about 30 to 40 minutes. Every 10 minutes you should stir the fries so that they bake evenly.
In the meantime, you can prepare the dip by roasting the fenugreek and coriander seeds in a pan without fat. Then mash the seeds and other spices in a mortar and then mix them with the yogurt. Let the dip sit until the fries are done. Of course, you can choose other fructose intolerance recipes for dips when making these fries.
Pumpkin with minced meat, fennel and rosemary from the tray
- 1 medium-sized fennel, halved and thinly sliced
- 1 medium-sized Delicata pumpkin (if compatible; alternatively sweet potato), halved, seeded and cut into thin semicircles
- olive oil
- 4 cloves of garlic, mashed / pressed
- 450 minced pork
- 1 tbsp rosemary, preferably fresh and chopped
- 1/4 teaspoon chilli flakes
- 120 ml of dry white wine
- 1 sandwich bread, cut into pieces (croutons)
- 2 eggs, lightly beaten
- 240 ml chicken broth
- optional, if compatible: 1 bunch of spring onions (only stems), chopped
Fructose intolerance recipes from the oven – preparation
Preheat the oven to 220 degrees and line a baking sheet with parchment paper. In a bowl, mix 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 this with the pumpkin slices and distribute them on a second baking sheet lined with baking paper. Roast the vegetables in the oven for 30 minutes. Halfway through the time, swap the positions of the sheets.
While the vegetables are roasting, you can heat 2 tablespoons of olive oil in a pan and fry the garlic until golden brown. Then place the garlic in an ovenproof dish with 60 ml of olive oil.
In the same pan, fry the minced meat for about 7 minutes, then add the rosemary and chilli flakes and the salt. After about a minute, pour the wine into the pan and 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 parchment paper from one of the two trays and distribute the pieces of bread evenly on top. 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 and the toasted bread and spread everything on the baking sheet. Cover it with aluminum foil and bake for 20 minutes. Then remove the foil and bake for another 15 minutes. Let the finished dish cool for 10 minutes before serving.
Fructose Intolerance Recipes for Children – Salmon Pancakes with Sweet Potato
Delicious buffers that are guaranteed to taste great even with children and are even healthy at the same time. Instead of sweet potatoes, you can also use pumpkin, depending on your tolerance.
- 140 g salmon, skinned, canned or fresh and pre-cooked
- 1/2 teaspoon of minced garlic
- 65 g sweet potato (or pumpkin), pureed
- 3-4 tbsp coconut flour
- 1/4 teaspoon smoked or regular paprika powder
- 1/4 teaspoon kosher salt or sea salt
- 1 sprig of rosemary, chopped, or 1 teaspoon of any dried spice
- 1/4 teaspoon black pepper
- 1/4 teaspoon curry powder (optional)
- 2 eggs
- 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 as well and mix everything together well until you get a thick batter that you can use to shape pancakes. If the mass is too runny, you can thicken it with additional coconut oil.
Shape the buffers by first shaping them into balls, spreading them on baking paper and then pressing them flat. Heat oil in a pan and fry the sweet potato fritters on both sides for about 3-4 minutes per side. The buffers taste very good as a side dish with steamed vegetables.
Fructose intolerance Recipes for desserts – Delicious cake with chocolate
After the main course or with afternoon coffee, you feel like having a dessert. But how is that supposed to work if sugar is not allowed to be consumed? Quite simply, by choosing one of the following fructose intolerance recipes, for example:
- 190 g almond flour
- 230 ml coconut milk
- 100 g butter
- 150 g rice syrup
- 30 g cocoa powder, unsweetened
- 4 eggs
- 1 teaspoon Baking powder
- 1 teaspoon vanilla extract
Optional for garnishing:
- Apricot, berries or any other fruit that you can tolerate
- 100 g 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. Stir the butter and rice syrup until creamy and add the eggs, vanilla and coconut milk. As soon as everything is well mixed together, add the dry ingredients and make a smooth dough out of it. Put this batter in the baking pan and bake the cake for 40 minutes.
If you want, you can decorate the finished and cooled cake with fruits. To do this, simply melt the chocolate in a water bath, dip the fruit or pieces of fruit into it and arrange them on the cake. Then put it in the refrigerator for a while to allow the chocolate to harden.
Fructose Intolerance Cake Recipes – Delicious Lemon Cake
- 70 g coconut oil
- 2 eggs
- 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 teaspoons of baking powder
- 1/2 teaspoon baking soda (baking soda)
- 1 pinch of salt
- 3 tbsp poppy seeds
For this fructose intolerance recipe, preheat the oven to 180 degrees and grease a loaf pan (or place baking paper in it) and sprinkle it with flour. Beat the eggs with the coconut oil until a foamy mass is formed. Then gradually stir in the rice syrup, lemon juice and yogurt. Then, in another bowl, mix the dry ingredients with the exception of the poppy seeds. Only when everything is well mixed can you stir in the seeds and put the dough in the baking pan. Bake for 40 to 45 minutes.
These two fructose intolerance recipes are guaranteed to taste great even for children. So if you are looking for fructose intolerance recipes for children, you can give these a try.