People with fructose intolerance do not tolerate fructose at all or only in small amounts. When baking fructose-free, most people who suffer from fructose intolerance not only avoid the normal white household sugar but also other sweeteners such as honey and agave syrup, fruit, juices, certain vegetables, and Co… If you want to bake fructose-free cakes, you can switch to dextrose, stevia, sweeteners or rice syrup. I recently tested the latter in several recipes - and created a recipe for a lemon poppy cake without fructose.
Rice syrup looks like honey and is usually sold in jars or tubes. The ingredients are only rice and water. In the meantime you can find rice syrup not only in organic shops, but also in many normal supermarkets, drugstores and of course online. I don't know whether a cake with rice syrup is healthier for humans with no fructose-intolerance than cake with honey or sugar. The fact is that rice syrup still contains minerals and rice syrup is fructose-free and gluten-free. For allergic persons thus in principle a good choice.
In the past weeks, I have baked pancakes, children's bread, muffins and a cake with rice syrup. After my tests, I can say that rice syrup tastes really pleasant - rather mild with little taste of its own, at best a little like caramel. (However, like most alternative sweeteners, it is significantly more expensive than household sugar.) And this is my fructose-free and lactose-free cake (if you take lactose-free yogurt), which also does without wheat flour:
I was inspired to bake without fructose by blogger friends who had to cut-out fructose and a book (german) "Fructopia", which contains a lot of information and helpful tips for fructose beginners. What I took with me, among other things: Fructose intolerance is not the same as fructose intolerance. Everyone tolerates something else (not). In addition to the food, the way it is prepared and personal sensitivity are also important. Fructose-free recipes are therefore suitable for most people, but perhaps not for all those affected.
This easy apple pie without flour and sugar has only 4 ingredients and is quick to mix. For those looking for a delicious gluten-free low carb apple pie.
The lemon cake tastes with or without fructose intolerance 😉 . It becomes extremely moist, fluffy and almost "buttery", although there is no butter and not too much fat in it. As a butter substitute, I once again used coconut oil, because I find the combination lemon-coconut very tasty. You can read my general tips for baking with coconut fat here.
Even if I don't "have to" bake it myself, I will continue to bake with rice syrup from time to time. You only have to keep in mind that rice syrup has a slightly lower sweetening power than sugar and honey (so use about a tenth more!) and the amount of liquid in the recipe may have to be slightly reduced. What are your experiences with rice syrup like? Are there fructose-free recipes that work poorly with it? And now have fun with my recipe and baking!
Fructose-free Lemon poppy cake
- 70 grams (⅓ cup) coconut oil
- 2 eggs
- 90 grams (⅓ cup) rice syrup
- 4 tablespoon lemon juice
- 180 grams (⅔ cup) natural yoghurt, best full fat 3,5%.
- 200 grams (1 ⅔ cups) spelt flour, light
- 50 gram (⅓ cup) rice flour, alternatively simple 50g spelt flour in addition
- ½ teaspoon (1 ½ teaspoon) baking powder
- ½ teaspoon baking soda
- 1 pinch salt
- 3 tablespoon poppy seed
- Line or grease the box cake tin with baking paper and dust with flour. Preheat oven to 180 degrees top and bottom heat.
- Whisk the coconut oil with the eggs well (beat until foamy, as you are used to with butter, it only works partially with coconut oil). Gradually stir in rice syrup, lemon juice and yoghurt.
- Mix the dry ingredients except for the poppy seeds in a small bowl and gradually add to the wet ingredients. Finally add the poppy seed. Pour the dough into the prepared form, smooth it down and bake for about 40-45 minutes.
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