{"id":181145,"title":"P\u00e2ine cu f\u0103in\u0103 de cocos (keto, f\u0103r\u0103 cereale sau fructe oleaginoase)","modified":"2026-10-03T05:40:43+02:00","plain":"O p\u00e2ine ketogenic\u0103 cu f\u0103in\u0103 de cocos, f\u0103r\u0103 cereale sau f\u0103in\u0103 de migdale, crescut\u0103 cu praf de copt, cu miez dens.\n\n\n\nAceast\u0103 p\u00e2ine compact\u0103 iese din cuptor cu o arom\u0103 de cocos \u0219i un miez dens. Se feliaz\u0103 mai bine dup\u0103 ce se r\u0103ce\u0219te, iar dac\u0103 o pr\u0103ji\u021bi u\u0219or, cap\u0103t\u0103 margini crocante. F\u0103r\u0103 f\u0103in\u0103 din cereale sau leguminoase \u0219i f\u0103r\u0103 f\u0103in\u0103 de migdale ori alune de p\u0103dure, cre\u0219te datorit\u0103 prafului de copt \u0219i se potrive\u0219te cu toppinguri s\u0103rate. Aceast\u0103 re\u021bet\u0103 se al\u0103tur\u0103 colec\u021biei mele de p\u00e2ini \u0219i aluaturi keto.\n\n\n\nCe este p\u00e2inea cu f\u0103in\u0103 de cocos?\n\n\n\nAici, f\u0103ina de cocos este singura f\u0103in\u0103 folosit\u0103. Este o p\u00e2ine ketogenic\u0103, conceput\u0103 pentru a reduce carbohidra\u021bii f\u0103r\u0103 a renun\u021ba la felurile obi\u0219nuite de a savura p\u00e2inea: pute\u021bi \u00eentinde pe ea diverse creme, o pute\u021bi pr\u0103ji sau servi la micul dejun ori ca gustare.\n\n\n\nBaza ei reune\u0219te 100 g de f\u0103in\u0103 de cocos, 100 g de iaurt de cocos, 75 g de ulei de cocos topit \u0219i 4 ou\u0103, al\u0103turi de 4 linguri\u021be de praf de copt pe baz\u0103 de crem\u0103 de tartru, 1 lingur\u0103 de psyllium, 2 linguri\u021be de gum\u0103 xantan \u0219i 1 linguri\u021b\u0103 de sare. Praful de copt face aluatul s\u0103 creasc\u0103, ou\u0103le coaguleaz\u0103 \u0219i \u00eei dau structur\u0103, iar psylliumul \u0219i guma xantan re\u021bin apa \u0219i reduc sf\u0103r\u00e2marea. Aluatul este foarte gros \u0219i se pune \u00een form\u0103 cu lingura; din p\u00e2ine se ob\u021bin 8 felii dense, cu aproximativ 3 g de carbohidra\u021bi ne\u021bi fiecare.\n\n\n\nPe aceea\u0219i tem\u0103: Pizza keto cu conopid\u0103.\n\n\n\nOriginea preparatului\n\n\n\nAceast\u0103 p\u00e2ine apar\u021bine unei buc\u0103t\u0103rii recente, s\u0103race \u00een carbohidra\u021bi \u0219i ketogenice, care recreeaz\u0103 utiliz\u0103rile p\u00e2inii f\u0103r\u0103 gr\u00e2u, secar\u0103 sau leguminoase. Cre\u0219terea se realizeaz\u0103 cu un agent chimic, f\u0103r\u0103 fermentare sau fr\u0103m\u00e2ntare: este suficient\u0103 coacerea \u00een cuptor la 180 \u00b0C. Structura sa se bazeaz\u0103 pe ou\u0103 \u0219i lian\u021bi vegetali care compenseaz\u0103 absen\u021ba glutenului. Cantitatea de carbohidra\u021bi ne\u021bi variaz\u0103 \u00een func\u021bie de m\u0103rcile de f\u0103in\u0103, iaurt \u0219i praf de copt.\n\n\n\nIngredientele principale\n\n\n\nF\u0103ina de cocos ofer\u0103 textura dens\u0103 \u0219i gustul. Bogat\u0103 \u00een fibre \u0219i foarte absorbant\u0103, \u00eengroa\u0219\u0103 rapid aluatul; c\u00e2nt\u0103ri\u021bi-o cu grij\u0103 \u0219i alege\u021bi una s\u0103rac\u0103 \u00een carbohidra\u021bi, cu aproximativ 8,9 g la 100 g. Nu poate fi \u00eenlocuit\u0103 cu nuc\u0103 de cocos ras\u0103, care are mai mult\u0103 gr\u0103sime \u0219i ofer\u0103 mai pu\u021bin\u0103 structur\u0103. Iaurtul simplu de cocos aduce umiditate \u0219i un gust rotund, iar uleiul de cocos fr\u0103geze\u0219te miezul \u0219i confer\u0103 pu\u021bin\u0103 fermitate feliei reci.\n\n\n\nPentru varia\u021bie: Tagliatelle din rutabaga cu creve\u021bi \u0219i usturoi copt.\n\n\n\nOu\u0103le formeaz\u0103 structura de baz\u0103: leag\u0103 ingredientele uscate, stabilizeaz\u0103 miezul \u0219i permit o feliere curat\u0103. Praful de copt pe baz\u0103 de crem\u0103 de tartru asigur\u0103 o cre\u0219tere uniform\u0103 \u0219i nu trebuie confundat cu crema de tartru simpl\u0103. Psylliumul re\u021bine apa pentru o textur\u0103 mai apropiat\u0103 de cea a p\u00e2inii, guma xantan adaug\u0103 coeziune \u0219i elasticitate, iar sarea pune \u00een valoare aromele de cocos \u0219i de ou.\n\n\n\nRepere tehnice \u0219i servire\n\n\n\nTotul \u00eencepe cu o c\u00e2nt\u0103rire precis\u0103, deoarece f\u0103ina de cocos este foarte sensibil\u0103 la propor\u021bii. Amesteca\u021bi mai \u00eent\u00e2i ingredientele uscate, f\u0103ina, praful de copt, psylliumul, guma xantan \u0219i sarea, apoi \u00eencorpora\u021bi uleiul topit, ou\u0103le \u0219i iaurtul p\u00e2n\u0103 ob\u021bine\u021bi un aluat gros, aproape compact. Pune\u021bi-l cu lingura \u00eentr-o form\u0103 tapetat\u0103 cu h\u00e2rtie de copt \u0219i coace\u021bi 40 de minute la 180 \u00b0C. Dup\u0103 ce \u00eel scoate\u021bi din cuptor, ridica\u021bi p\u00e2inea cu ajutorul h\u00e2rtiei pentru a l\u0103sa aburul s\u0103 ias\u0103, apoi l\u0103sa\u021bi-o s\u0103 se r\u0103ceasc\u0103 \u00eenainte de feliere.\n\n\n\nDescoperi\u021bi \u0219i: Chifle keto cu f\u0103in\u0103 de migdale \u0219i semin\u021be de in.\n\n\n\nP\u00e2inea se p\u0103streaz\u0103 aproximativ 2 zile, la frigider pe vreme cald\u0103, pentru a-\u0219i men\u021bine consisten\u021ba. Pentru congelare, l\u0103sa\u021bi-o s\u0103 se r\u0103ceasc\u0103, felia\u021bi-o, separa\u021bi por\u021biile cu c\u00e2te o foaie de h\u00e2rtie de copt, apoi re\u00eenc\u0103lzi\u021bi-le \u00een pr\u0103jitorul de p\u00e2ine sau \u00een tigaie, urm\u0103rind gradul de rumenire. Se serve\u0219te cu br\u00e2nzeturi sau cu rillettes de pui a c\u0103ror compozi\u021bie r\u0103m\u00e2ne compatibil\u0103 cu o alimenta\u021bie s\u0103rac\u0103 \u00een carbohidra\u021bi. Notele de cocos \u0219i de ou se simt mai ales c\u00e2nd p\u00e2inea este consumat\u0103 simpl\u0103; pr\u0103jit\u0103, felia sus\u021bine mai bine toppingurile generoase.\n\n\n\nPentru a g\u0103ti keto zi de zi, iat\u0103 toate re\u021betele mele s\u0103race \u00een carbohidra\u021bi.\n\n\n\n\n\n\tP\u00e2ine cu f\u0103in\u0103 de cocos (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t100 g f\u0103in\u0103 de cocos (alege\u021bi varianta cu cel mai mic con\u021binut de carbohidra\u021bi (8.9 g la o sut\u0103 de grame))100 g iaurt de cocos75 g ulei de cocos4 ou\u01034 linguri\u021be praf de copt (cu crem\u0103 de tartar)1 lingur\u0103 fibre de psyllium2 linguri\u021be gum\u0103 de xantan1 linguri\u021b\u0103 sare (sare roz de Himalaya sau dup\u0103 gust)\t\n\t\n\t\tPre\u00eenc\u0103lzi\u021bi cuptorul la 180 de grade. Preg\u0103ti\u021bi forma, a\u0219ez\u00e2nd \u00een ea o foaie de h\u00e2rtie de copt.Amesteca\u021bi f\u0103ina cu praful de copt, psylliumul, guma de xantan \u0219i sarea. Topi\u021bi uleiul de cocos \u0219i ad\u0103uga\u021bi-l, \u00eempreun\u0103 cu ou\u0103le \u0219i iaurtul de cocos. Amesteca\u021bi bine un timp. Aluatul devine \u00een cele din urm\u0103 gros \u0219i dens. Turna\u021bi sau pune\u021bi aluatul cu lingura \u00een form\u0103 (pe h\u00e2rtia de copt). Introduce\u021bi forma \u00een cuptor pentru 40 de minute.Scoate\u021bi apoi forma din cuptor \u0219i trage\u021bi de h\u00e2rtia de copt pentru a scoate p\u00e2inea din form\u0103 (\"ridic\u00e2nd-o\"), astfel \u00eenc\u00e2t aburul s\u0103 poat\u0103 ie\u0219i. Dup\u0103 ce p\u00e2inea s-a r\u0103cit suficient, \u00eendep\u0103rta\u021bi h\u00e2rtia de copt. Mai l\u0103sa\u021bi p\u00e2inea s\u0103 se odihneasc\u0103 un timp.P\u0103stra\u021bi p\u00e2inea aproximativ 2 zile sau congela\u021bi-o (dup\u0103 ce s-a r\u0103cit). Pentru a o congela, t\u0103ia\u021bi-o mai \u00eent\u00e2i \u00een felii! Pe vreme cald\u0103, p\u0103stra\u021bi-o la frigider dac\u0103 p\u00e2inea a fost preparat\u0103 cu ulei de cocos.\t\n\t\n\t\tUstensile \u0219i echipamente: cuptor la 180 de grade, form\u0103 cu h\u00e2rtie de copt, castron\/bol.\n\t\n\t\n\t\tAccompagnementFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/181145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/comments?post=181145"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/181145\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media\/178686"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media?parent=181145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/categories?post=181145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/tags?post=181145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}