Category Archives: Fructose Malabsorption

2-Well Yam Pie: gluten and lactose free, low histamine, low sugar and fructose

by Bea Garth

Here it is Thanksgiving and my honey had to go out and work. Rather than huff about it, I decided to make a yam pie anyway.

I shouldn’t  have that much pumpkin (too high histamine and fructose).  Many find that sweet potatoes are better for them, but I seem to be sensitive to them, whereas yams suit me well.  I often use them in place of carrots for instance, since I seem to have a true carrot allergy (rash, welts, confusion). Yams are a great way to get some good vitamin A.

Anyway, I am also sensitive to sugar of most any kind. The only thing that way that I seem to tolerate is a bit of maple syrup, as long as I don’t use much.

So what to do when making a pie for me and my sweetheart, when he does not tolerate stevia at all? Fortunately he is just fine with plain sugar. I came up with what I think is an ingenious idea: why not make the whole recipe for us both in the same container, and then just split it at the end–so he can have sugar added to his pie and I can have stevia added to mine instead.

The other wrinkle however was how to separate the two pies when really I am making only enough for one?? And want to use just one tin or pie plate to bake them in? I hit upon this idea which has turned out great: make a bit of extra dough and then make a well (using the dough) in the middle of the pie plate (or in this case since I didn’t have one, the rectangular tin).

I split the raw pie mixture in half and then mixed sugar into his half and stevia to taste into mine.  I then put some extra bits of almond flour on his side after I poured the pie mixture with the added sugar in, and left my side plain  so I wouldn’t get mixed up as to whose pie is whose…

So here’s the recipe:

2-Well Yam Pie: gluten, lactose and histamine free

Pie Ingredients and Recipe:

. peel and chop one medium largish yam (or sweet potato) to make roughly 3 1/2 cups chopped yam–put in blender
. melt 1/2 cup coconut oil on low slowly
. put one cup water into blender

Grind 2 tbsp. flax and 1 tbsp. chia, and then add to the blender

. add 1/4 cup maple syrup to blender
. add one egg (optional–you don’t have to use it if its a problem)
. add 1/2 tsp. salt
. add 1/2 tsp. baking soda
. add 2/3 cup sorghum, rice or millet flour

Blend the above ingredients at least a minute. Then add in 1/4 cup melted coconut oil to the blended ingredients, and blend well again for another minute or so.

Let pie ingredients sit a bit while you make the crust. This will allow the flax and chia seeds to gel.

Crust Ingredients and Recipe
Use a small mixing bowl and add the following ingredients (please note, I am making extra crust so a separation well can be made and a nonstandard pie plate can be used):

. 1 1/2 cup almond flour
. 2/3 cup shredded unsweetened coconut
. 2/3 cup millet, sorghum or rice flour (etc.)
. 1/4 tsp. to 1/3 tsp salt (to taste)
Mix above ingredients in the bowl so they are evenly distributed. I used my hands actually.
Then add in 1/4 cup melted coconut oil. I use a sprinkling method, and toss flours with a fork
. then add roughly 1/3 to 1/2 cup water, tossing and mixing similarly.

Then mix the ingredients with the water together with a fork a bit more, followed by mashing them together and kneading them into a dough with your hands.

This makes your crust. You can then coat your chosen pie pan with coconut oil, put your ball of dough inside the pan while choosing a bit of it to put aside to make the separation well in a minute.

Using your hands, flatten the dough so it covers the pan’s bottom and up to the top edges. Use bits of dough to complete the edges as needed. Then make the well in the center so the ingredients in the two separately sweetened pies don’t mix. It looks kind of like a separate section in your garden edged with wood if you get my drift…

Back to the pie mixture:
take one half of the blended pie mixture (roughly 2 cups) and put in 1/4 cup sugar (or to taste), and mix well with a spoon or fork.
Then pour that sugar flavored pie mixture into one of the wells in the pie pan. Put something on top of it that can survive baking. I sprinkled some of the almond flour on top and then added 5 almonds to mark the area.

Then with the rest of the blended pie mixture (also roughly 2 cups), add in 2/3 tsp. of plain powdered stevia, again mixing it well with a fork and/or spoon. Pour this stevia flavored mixture into the unused pie well.

Bake in a preheated oven at 350 degrees F for roughly 50 minutes. It you have a hot oven, turn it down a bit.

When the pie is done, take it out of the oven and let cool on a wire rack. I ate a piece after 15 minutes, but its better to wait at least half an hour or longer for the pie to cool.

Added Notes: The taste of the pie is excellent! The maple syrup and yam gives it a good flavor without histamine high spices like cinnamon and cloves. And the crust is to die for! Actually flaky. It tastes better to me than a gluten crust, if my recollection is correct. Very nice! I can’t wait to see what my fiancee thinks of the pie sweetened with sugar.

This separation of recipe only at the end gives me other ideas to do the same say with cookies and cakes etc. I am inspired!! And yes I do have a sweet tooth. It is so nice to be able to eat something like this without ruining my health, and actually instead aiding it since the above ingredients are actually good for me, and I hope good for you too!




Fructose Malabsorption and Grain Free??

I am finally over being ill with bronchitis I had for over a month. I had a virus that settled in my lungs and just wouldn’t let go. I had the same thing happen last winter. So I started thinking — what is going on? I spoke to someone the other day who has a lot of sensitivities and allergies, and apparently as a result she gets asthma.

So I started wondering if that is what is going on with me? i.e., with all this lung congestion I have had complicating yet another virus–this time in the summer and not the dead of winter. And if so, what might be bothering me so much despite my already extensive food restrictions. After all for several years I have had a chronic nasal congestion and what I call the “itchy bitchies” in my left ear plus on my bottom despite being off all gluten and milk plus eating a relatively low histamine diet.

Long ago a naturopath suggested I might have fructose malabsorption. He determined this through muscle testing. I chose to ignore this information however since I loved my bananas, papayas and apples etc. and thought what he said was nonsense. Since then I found I have severe gluten intolerance plus histamine sensitivity. So I no longer eat papayas or bananas for instance nor other fruits like pineapple or even tomatoes. However I have loved my apples and recently cantaloupe. But my continuing health issues have pointed to yet more underlying problems. So the thought finally occurred to me, maybe that doctor from long ago was right?

So finally I tried going off the apples and cantaloupe the other day just to see if it would help. I had become really inflamed down under and thought I need to do something! I already have been eating a pretty restricted diet due to being ill after all–so it was a perfect time to test out my theory. My only excess was the fruit, which I noticed was giving me a special zing–which for me is a big clue that I could be sensitive to it.

Amazingly I almost immediately found going off high fructose foods is really helping my skin in my ear and bottom to heal! Plus finally I can breathe through both nostrils at once too, something I have not been able to do for forever due to chronic nasal congestion. And yes my lungs suddenly healed!!

In so doing, however, last night and then this morning I tried out eating organic white jasmine rice, which is very low fructose and recommended for those on a low fructose or even a low Fodmap diet. Unfortunately as a result my belly now looks like I am pregnant! Plus the scale says I gained 6 pounds just like that! And to tell the truth today I have been very sleepy and groggy. So clearly white rice is out for me. I kind of suspected rice as a culprit anyway, but now I know for certain. I may have that somewhat rare condition of having an actual rice allergy. In the past I chalked it up to candida overgrowth, however tests say I never had it.

So back to rutabagas and zucchini with some butternut squash on occasion for my starch!

As far as grains go, I don’t have much hope. Though to be certain, I want to investigate and see if sorghum flour is OK for me or not. I cross my fingers. I already know I have a problem with buckwheat. Whether or not my past reactions to millet and teff flour are true or not I don’t know. Maybe the fructose was really the problem?? I have yet to experiment with any of them again as yet. I would hate to not be able to use any of my many yummy alternative grain recipes. However if I have to go completely grain free in order to feel a lot better, I will.