{"id":179500,"title":"Yumurta salatal\u0131 ve \u00e7i\u011f jambonlu keto d\u00fcr\u00fcm","modified":"2026-10-02T23:12:18+02:00","plain":"Tortillas\u0131z bir keto d\u00fcr\u00fcm: yumurta salatas\u0131, serrano jambonu ve g\u00f6bek marulla doldurulmu\u015f, tek porsiyonluk keten tohumlu lava\u015f.\n\n\n\nS\u0131cak keten tohumundan f\u0131nd\u0131\u011f\u0131 and\u0131ran bir koku y\u00fckselir. Korni\u015fon tur\u015fusu ve pul biberle tatland\u0131r\u0131lm\u0131\u015f yumurta salatas\u0131 kremams\u0131 bir doku, g\u00f6bek marul \u00e7\u0131t\u0131rl\u0131k, serrano ise tuzluluk katar. Hepsi, bu\u011fday tortillas\u0131 yerine kullan\u0131lan esnek bir keten tohumlu lava\u015fa sar\u0131l\u0131r. \u00d6\u011fle yeme\u011fi i\u00e7in tek porsiyon; dinlendirme dahil elli dakikada haz\u0131r. Bu tarif, keto ekmek ve hamur i\u015fleri tariflerim aras\u0131nda yer al\u0131yor.\n\n\n\nKeten tohumlu ve yumurta salatal\u0131 keto d\u00fcr\u00fcm nedir?\n\n\n\nD\u00fcr\u00fcm\u00fcn sar\u0131l\u0131\u015f \u015fekli ayn\u0131 kal\u0131r, ancak taban\u0131 de\u011fi\u015fir: lava\u015f, bu\u011fday yerine ince \u00f6\u011f\u00fct\u00fclm\u00fc\u015f, s\u0131cak suyla \u0131slat\u0131lm\u0131\u015f ve tuz eklenmi\u015f keten tohumundan yap\u0131l\u0131r. \u0130\u00e7 har\u00e7 \u00fc\u00e7 temel unsura dayan\u0131r: ferahl\u0131k ve \u00e7\u0131t\u0131rl\u0131k i\u00e7in g\u00f6bek marul; tuzluluk, \u00e7i\u011fneme dokusu ve belirgin bir umami derinli\u011fi i\u00e7in kurutulmu\u015f \u00e7i\u011f jambon olan serrano; bir de kat\u0131 ha\u015flanm\u0131\u015f yumurta, mayonez, hardal, frenk so\u011fan\u0131, korni\u015fon tur\u015fusu ve biberle haz\u0131rlanan yumu\u015fak k\u0131vaml\u0131 yumurta salatas\u0131.\n\n\n\n\u0130\u015fin p\u00fcf noktas\u0131 keten tohumunun su \u00e7ekmesidir: \u00f6\u011f\u00fct\u00fcl\u00fcp s\u0131cak suyla bulu\u015ftu\u011funda, i\u00e7erdi\u011fi m\u00fcsilaj sayesinde bir jel olu\u015fturur; bu da hamuru bu\u011fday veya yumurta olmadan bir arada tutmaya yeter. Pi\u015firirken renginden \u00e7ok k\u0131vam\u0131n\u0131 esas al\u0131n, \u00e7\u00fcnk\u00fc kahverengi keten tohumu do\u011fal olarak koyudur: her y\u00fcz\u00fcn\u00fc yakla\u015f\u0131k iki dakika, y\u00fczeyi tutunana kadar pi\u015firin; ard\u0131ndan i\u00e7 harc\u0131 eklemeden \u00f6nce dinlendirin. \u0130lk yerle\u015ftirilen marul, lava\u015f\u0131 nemden korur; \u00fczerine jambon konur, yumurta salatas\u0131 yay\u0131l\u0131r ve d\u00fcr\u00fcm sar\u0131l\u0131r.\n\n\n\nAyn\u0131 konuda: Tohumlu keto ekme\u011fi.\n\n\n\nG\u00fcnl\u00fck sofralar i\u00e7in bir keto tarifi\n\n\n\nBu d\u00fcr\u00fcm, geleneksel bir tarif olma iddias\u0131nda de\u011fil: yan\u0131n\u0131zda ta\u015f\u0131maya uygun pratik bir bi\u00e7imi benimseyen g\u00fcnl\u00fck bir keto yeme\u011fi. Bu\u011fday tortillas\u0131n\u0131n yerini \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, s\u0131cak su ve tuzla haz\u0131rlanan, ard\u0131ndan dinlendirilen basit bir hamur al\u0131yor. \u0130\u00e7 har\u00e7 tan\u0131d\u0131k malzemeleri bir araya getiriyor: dolgun bir lezzet i\u00e7in yumurta ve mayonez, ek\u015filik i\u00e7in hardal ve korni\u015fon tur\u015fusu, ferahl\u0131k i\u00e7in frenk so\u011fan\u0131, tuzluluk i\u00e7in serrano, \u00e7\u0131t\u0131rl\u0131k i\u00e7in g\u00f6bek marul. Ba\u015fka bir t\u00fcts\u00fclenmi\u015f jambon da i\u015finizi g\u00f6r\u00fcr; ancak onu kurutulmu\u015f \u00e7i\u011f jambon olan serrano ile kar\u0131\u015ft\u0131rmay\u0131n. Tek porsiyonluk bu d\u00fcr\u00fcm\u00fc, sarma a\u015famas\u0131na kadar t\u00fcm bile\u015fenleri iyice so\u011fuk ve ayr\u0131 tuttu\u011funuz s\u00fcrece yan\u0131n\u0131zda ta\u015f\u0131yabilirsiniz.\n\n\n\nTemel malzemeler\n\n\n\nLava\u015f\u0131n temelini, m\u00fcmk\u00fcn oldu\u011funca ince \u00f6\u011f\u00fct\u00fclm\u00fc\u015f 50 g keten tohumu ile jelle\u015fmeyi ba\u015flatan 80 ml \u00e7ok s\u0131cak su olu\u015fturur; hamur ve salata aras\u0131nda payla\u015ft\u0131r\u0131lmak \u00fczere iki tutam tuz kullan\u0131l\u0131r. Hamur yap\u0131\u015f\u0131rsa serpmek i\u00e7in bir ka\u015f\u0131k \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ay\u0131r\u0131n. Avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131n\u0131 yaln\u0131zca tavay\u0131 ya\u011flamak i\u00e7in kullan\u0131n; asla hamura katmay\u0131n.\n\n\n\nBir de\u011fi\u015fiklik i\u00e7in: Ton bal\u0131\u011f\u0131 tabanl\u0131 keto pizza.\n\n\n\nSalata; bir kat\u0131 ha\u015flanm\u0131\u015f yumurta, kremams\u0131 k\u0131vam i\u00e7in bir ka\u015f\u0131k mayonez, keskinlik i\u00e7in Dijon hardal\u0131, ya\u011fl\u0131l\u0131\u011f\u0131 dengelemek i\u00e7in k\u00fc\u00e7\u00fck bir korni\u015fon tur\u015fusu, bir avu\u00e7 frenk so\u011fan\u0131 ve bir ka\u015f\u0131k pul biberle haz\u0131rlan\u0131r. Japon mayonezi daha belirgin bir lezzet dolgunlu\u011fu sa\u011flar; frenk so\u011fan\u0131 sevenler de frenk so\u011fan\u0131 \u00e7i\u00e7ekli tereya\u011f\u0131na g\u00f6z atabilir.\n\n\n\nBir dilim serrano tuzluluk, umami ve \u00e7i\u011fneme dokusu katar; bir yaprak g\u00f6bek marul ise \u00e7\u0131t\u0131rl\u0131k sa\u011flar ve lava\u015f\u0131 nemden korur. Her malzemenin bir g\u00f6revi vard\u0131r: keten tohumu yap\u0131y\u0131 olu\u015fturur, yumurta ve mayonez tok tutar, korni\u015fon tur\u015fusu, frenk so\u011fan\u0131, biber ve g\u00f6bek marul ise b\u00fct\u00fcne canl\u0131l\u0131k katar. Yumurta ve mayonezin ayn\u0131 uyumundan yararlanan mimoza yumurtalar da dolgun lezzet ile \u00e7e\u015fnilendirme aras\u0131ndaki dengeyi \u00f6ne \u00e7\u0131kar\u0131r; ac\u0131l\u0131\u011f\u0131 farkl\u0131la\u015ft\u0131rmak i\u00e7inse pratik ac\u0131 biber ya\u011f\u0131 ba\u015fka bir se\u00e7enek sunar.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Hindistan cevizi unlu ekmek.\n\n\n\nKeto a\u00e7\u0131s\u0131ndan besin de\u011ferleri ve ipu\u00e7lar\u0131\n\n\n\nBu d\u00fcr\u00fcm\u00fcn avantaj\u0131, \u00e7ok d\u00fc\u015f\u00fck karbonhidrat i\u00e7eri\u011fi ile toklu\u011fa katk\u0131 sa\u011flayan lif ve ya\u011f bak\u0131m\u0131ndan zengin olmas\u0131d\u0131r: yaln\u0131zca lava\u015f, porsiyon ba\u015f\u0131na 357 kcal, 15 g protein, 28 g ya\u011f, 14 g lif ve 1 g net karbonhidrat i\u00e7erir. \u0130\u00e7 harc\u0131 eklendi\u011finde ise kullan\u0131lan tohumlara, \u00e7e\u015fnilere ve ger\u00e7ekten yenen hamur miktar\u0131na ba\u011fl\u0131 olarak 2 ila 7 g net karbonhidrat hesaplay\u0131n; Frans\u0131z besin etiketlerinde lifi ikinci kez \u00e7\u0131karmay\u0131n. Yan\u0131nda ye\u015fil salata veya \u00e7i\u011f sebzeler servis edin ve pul biberi, t\u0131pk\u0131 sriracha sosu veya sambal oelek gibi, \u00f6l\u00e7\u00fcl\u00fc kullan\u0131n.\n\n\n\nG\u00fcnl\u00fck keto yemekleri haz\u0131rlamak i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim burada.\n\n\n\n\n\n\tKeten tohumlu, yumurta salatal\u0131 ve \u00e7i\u011f jambonlu d\u00fcr\u00fcm (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t50 g keten tohumu (veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu)1 yemek ka\u015f\u0131\u011f\u0131 ilave keten tohumu (veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu)80 ml su (kaynar veya s\u0131cak)1 yumurta1 k\u00fc\u00e7\u00fck korni\u015fon tur\u015fusu1 yemek ka\u015f\u0131\u011f\u0131 mayonez1 \u00e7ay ka\u015f\u0131\u011f\u0131 Dijon hardal\u0131 veya p\u00fcr\u00fczs\u00fcz hardal1 avu\u00e7 taze frenk so\u011fan\u01311 \u00e7ay ka\u015f\u0131\u011f\u0131 pul biber1 dilim Serrano jambonu (veya ba\u015fka bir f\u00fcme jambon)1 yaprak g\u00f6bek marul2 bol tutam tuz (Kelt deniz tuzu)1 k\u00fc\u00e7\u00fck damla avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131\t\n\t\n\t\tKeten tohumlar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca ince \u00f6\u011f\u00fct\u00fcn. Ben bunun i\u00e7in k\u00fc\u00e7\u00fck bir elektrikli kahve de\u011firmeni kullan\u0131yorum. Haz\u0131r \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu da kullanabilirsiniz.Suyu su \u0131s\u0131t\u0131c\u0131s\u0131nda \u0131s\u0131t\u0131n veya kaynar su muslu\u011fundan kaynar su al\u0131n.\u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ve tuzla kar\u0131\u015ft\u0131r\u0131n. Yar\u0131m saat dinlendirin.Bu s\u0131rada yumurtay\u0131 k\u00fc\u00e7\u00fck bir tencerede ha\u015flay\u0131n. Ard\u0131ndan so\u011fuk musluk suyunun alt\u0131na tutun.Tezg\u00e2ha bir par\u00e7a pi\u015firme k\u00e2\u011f\u0131d\u0131 serin (en az tavan\u0131n \u00e7ap\u0131 b\u00fcy\u00fckl\u00fc\u011f\u00fcnde). Hamur h\u00e2l\u00e2 \u00e7ok yap\u0131\u015fkansa pi\u015firme k\u00e2\u011f\u0131d\u0131na biraz \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu serpin. Hamuru \u00fczerine koyup yass\u0131la\u015ft\u0131r\u0131n ve \u00fcst\u00fcne ikinci bir par\u00e7a pi\u015firme k\u00e2\u011f\u0131d\u0131 yerle\u015ftirin. Merdaneyle a\u00e7\u0131n. Kenarlar\u0131 hafif\u00e7e d\u00fczensiz olabilir.\u00dcstteki pi\u015firme k\u00e2\u011f\u0131d\u0131n\u0131 kald\u0131r\u0131n. Ters \u00e7evrilmi\u015f bir k\u00e2seyi hamurun \u00fczerine bast\u0131r\u0131n. Kenarlarda kalan fazla hamuru al\u0131n.Tavay\u0131 \u0131s\u0131t\u0131n. Birka\u00e7 k\u00fc\u00e7\u00fck damla ya\u011f ekleyin. D\u00fcr\u00fcm ekme\u011finin her iki y\u00fcz\u00fcn\u00fc yakla\u015f\u0131k iki\u015fer dakika pi\u015firin. So\u011fumaya b\u0131rak\u0131n.Yumurtay\u0131 ve korni\u015fon tur\u015fusunu do\u011fray\u0131n. Frenk so\u011fan\u0131n\u0131 ince k\u0131y\u0131n. Yumurtay\u0131 korni\u015fon tur\u015fusu, frenk so\u011fan\u0131, mayonez, hardal, tuz, karabiber ve pul biberle kar\u0131\u015ft\u0131r\u0131n.D\u00fcr\u00fcm ekme\u011finin \u00fczerine marulu yerle\u015ftirin. Jambonu \u00fczerine koyun. Yumurta salatas\u0131n\u0131 yay\u0131n. Rulo \u015feklinde sar\u0131n.\t\n\t\n\t\tBesin de\u011ferleri, 100 gram keten tohumu i\u00e7in 2 g karbonhidrat kabul eden bir Amerikan veri taban\u0131na g\u00f6re hesaplanm\u0131\u015ft\u0131r. Yaln\u0131zca d\u00fcr\u00fcm ekme\u011fi i\u00e7in (dolgu olmadan) bu, ekmek ba\u015f\u0131na 1 g karbonhidrat demektir.\nAvrupa'da sat\u0131lan b\u00fct\u00fcn keten tohumlar\u0131 i\u00e7in 100 gram keten tohumu ba\u015f\u0131na en fazla 13 gram karbonhidrat hesaplay\u0131n. Bir miktar hamur kayb\u0131 oldu\u011fundan ve d\u00fcr\u00fcm ekme\u011fi bol su i\u00e7erdi\u011finden, bu miktar ekmek ba\u015f\u0131na en fazla 6,5 gramd\u0131r. 100 gram i\u00e7in ise 6 ile 6,5 gram aras\u0131ndad\u0131r (6 ile 6,5 aras\u0131nda). Bir d\u00fcr\u00fcm ekme\u011fi 100 gramdan biraz daha a\u011f\u0131rd\u0131r.\nEkipman: PFAS i\u00e7ermeyen k\u00fc\u00e7\u00fck tava, k\u00fc\u00e7\u00fck kahve de\u011firmeni (elektrikli), PFAS i\u00e7ermeyen pi\u015firme k\u00e2\u011f\u0131d\u0131, merdane, k\u00e2se (\u00fcst kenar\u0131n\u0131n \u00e7ap\u0131 tavan\u0131n taban \u00e7ap\u0131na e\u015fit olan), su \u0131s\u0131t\u0131c\u0131s\u0131 (veya do\u011frudan kaynar su muslu\u011fundan al\u0131nan kaynar su), tencere.\n\t\n\t\n\t\tSandwich","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/179500","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=179500"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/179500\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178361"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=179500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=179500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=179500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}