announcement

Share diet and nutrition tips in the Stories format.

Fructose-free Recipes

Fructose-free Recipes

Here you'll stumble upon fructose-free recipes, for those of you who want to substitute this not so safe sweetening source, for something healthier. We also give you gluten free recipes, to keep your sweet tooth satisfied, but also keeping in stock a healthy alternative.
Naomi Sarah
Before we take this further into gluten and fructose-free recipes, we first explain what a gluten-free diet contains, as well as what fructose is. A gluten-free diet consists of nothing to do with cereals containing rye, barley, triticale and wheat that have gluten content in them. It is used as a thickening agent in desserts, to make pastries and baked goods light and airy, with fluffy textures.
Those who'd like to substitute this for another kind of agent, or if you/others suffer from wheat allergy, celiac disease, or dermatitis herpetiformis, can use alternatives in the kitchen. That alternative used here is gram flour from chickpeas, not Graham flour from wheat.
Fructose is a sweetening agent that comes in small traces in some vegetables and fruits, which is present in adequate amounts. People who over indulge in fructose as a food additive, like say while cooking or eating junk food that has fructose, are likely to suffer from health problems. Since it is easily available, abundant, not to mention incredibly cheap, companies add this to most of their food items.
It isn't a good source of sugar, and must be avoided since it has harmful effects on the body, where the liver converts it into fat and disperses it as triglycerides after conversion. This is because the liver cannot process it quickly enough for the body to use it as sugar, so it converts it into fat instead. So the alternative we use here, is stevia, which is an all-natural sweetener from nature. Lemon juice has been added to give the recipe its tangy flavor, but you can also use lemon essence instead of its zest, for a stronger flavor.
Gluten and Fructose-free Recipes
For those of you who want to try a hand out at baking, or those who already know how to, can give these recipes a shot. These delicious recipes are for those of you going on a fructose-free (this is a gluten-free recipe as well) diets. I've come up with these easy to make recipes, and I hope that you find them sinfully scrumptious.
Creamy Mango Layered Vanilla Cake
What You'll Need
  • Butter paper
  • 1 cup gram flour (gluten substitute)
  • 4 sachets of stevia (substitute for high fructose corn syrup)
  • 3 tablespoons of mango essence (the essence will provide flavor without traces of fructose, which is evident in fruits like mangoes)
  • 3 teaspoons of vanilla essence
  • 1 large egg or 2 eggs if small in size
  • ½ cup of almonds shavings
  • Four tablespoons of unsalted butter
  • 1 and a ½ cups of milk
  • ½ cup low-fat cream
  • ½ teaspoon of baking soda
Method of Preparation
Pre-heat your oven to 350°C which is 175°F - get started with your cake mix. Take a baking tray of about 9 inches wide, and place butter paper on its bottom and sides, covering the entire tray. Then using a blender, fold in together the gram flour, egg/s, vanilla essence, baking soda, stevia and melted butter. Let the blender mix it all up on medium speed, until the batter attains a creamy, thick finish. Pour the contents of the blender into the baking tray, gently flattening the top to level it out. Then slip it into the oven, and keep the timer set at 35 minutes.
Once the cake's done, remove it and let it cool for 10 minutes. Take a nice sharp knife, and carefully carve the cake into three equal portions, making your way from the top to the bottom (you should have three disc-like horizontal cake layers now, not vertical slices). On the bottom layer that you cut out, spread a nice even layer of the cream mix (low-fat cream, mango essence, and milk). Carefully place the next layer of cut cake on top, gently applying pressure on top of the creamy layer.
Repeat the same step for the second as well, topping off the last cake layer with the rest of the low-fat cream. The cake should look like this - cake bottom, then cream, cake again, cream layer once more and lastly, the third top layer of cake with the last of the cream heaped above it. With the almond shavings, decorate the top of the cake with a generous coating of the ½ cup you've got waiting on the side. That's all there is to it! Look into other methods of indulging your senses in sugar-free recipes, that can help those with sugar problems, and weight issues. Serving: Approx. 6
Muffins with Lemony Cream Topping
This recipe is really simple to follow, and you can make it whenever you feel like gorging on yummy muffins.
What You'll Need
  • Little butter paper cups
  • 1 cup gram flour
  • 1 and a ½ cups of milk
  • ½ teaspoon of baking soda
  • 1 big egg/2 smalls eggs
  • 3 tablespoons of stevia (substitute for high fructose corn syrup)
  • ½ cup low-fat cream
  • 2 tablespoons of lemon juice
  • 2 tablespoons of unsalted butter
Method of Preparation
Pre-heat your oven to 350°C (175°F) and begin on your muffin mix. Using a blender, drop in your ingredients, starting with the gram flour, along with the butter, 1 cup milk, stevia, butter (soft), eggs and baking soda. Then on medium speed, let all of this mesh together, to form a nice batter. Using an ice cream scoop, take small portions of your muffin mix, and put a dollop into each of the little butter paper cups you have on hand, and then finally place them on a baking tray.
Keep the muffins in the oven for 30-35 minutes, and get started on the cream mix while you wait. All you have to do is take the ½ cup low-fat cream, ½ cup milk, and the lemon juice, and couple them into a nice creamy mix, using either a manual whisker or an electric one. There you have it; muffins topped with lemony creamy delight - dig in! You can add little lavender flowers (optional) to the cupcakes to give it a little something extra in flavor. Serving: Approx. 6
These fructose-free recipes, have no fructose corn syrup additions as you can see, and no added gluten. The health risks over time are evident, where it is a much healthier option to switch to something that won't mess with your system in the long haul. You can always look out for substitutes that you can try out. Be sure to check product ingredients, to make sure that there aren't any gluten/fructose based additions. Eat healthy!