{"id":179536,"title":"Keten tohumlu lava\u015flar (keto, unsuz)","modified":"2026-10-02T23:15:34+02:00","plain":"\u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumuyla haz\u0131rlanan, unsuz ve glutensiz, i\u00e7ini doldurup sarabilece\u011finiz yumu\u015fak lava\u015flar.\n\n\n\n\u0130yice \u0131s\u0131nm\u0131\u015f tavada \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu hafif kavruk bir tat kazan\u0131r ve \u00e7atlamadan sar\u0131labilen ince, esnek bir lava\u015fa d\u00f6n\u00fc\u015f\u00fcr. Hamur yaln\u0131zca \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, s\u0131cak su ve biraz tuzdan olu\u015fur; un ya da tah\u0131l i\u00e7ermez. \u0130\u00e7ine f\u00fcme somon veya yumurta salatas\u0131 koyup sard\u0131\u011f\u0131n\u0131zda \u00f6\u011fle yeme\u011finiz haz\u0131r. Bu tarifi keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\nWrap yerine ekmek mi can\u0131n\u0131z \u00e7ekiyor? Yo\u011furmadan haz\u0131rlanan glutensiz ekmek de evde yap\u0131labilir.\n\n\n\nUnsuz keto lava\u015f\n\n\n\nKeten tohumlu keto lava\u015f, ince \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, s\u0131cak su ve tuzla haz\u0131rlanan esnek bir yass\u0131 ekmektir. Yumurta, psilyum ve un i\u00e7ermeyen bu hamuru bir arada tutan, tohumlar\u0131n lifleri suyla bulu\u015ftu\u011funda olu\u015fan jel, yani keten tohumunun m\u00fcsilaj\u0131d\u0131r. Birka\u00e7 damla ya\u011f ise yaln\u0131zca tavay\u0131 ya\u011flamak i\u00e7in kullan\u0131l\u0131r.\n\n\n\nAs\u0131l i\u015fi 30 dakikal\u0131k dinlendirme yapar. Su, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumuna n\u00fcfuz eder; hamur homojenle\u015fir ve k\u0131sa s\u00fcre yo\u011frulup iki ya\u011fl\u0131 k\u00e2\u011f\u0131t aras\u0131nda a\u00e7\u0131labilecek kadar esnekle\u015fir. Ama\u00e7 ince ve yumu\u015fak bir lava\u015f elde etmektir; kuru ya da \u00e7\u0131t\u0131r olmamal\u0131d\u0131r. D\u00fczensiz kenarlar ters \u00e7evrilmi\u015f bir k\u00e2seyle d\u00fczeltilir ve genellikle biraz hamur artar; bu normaldir.\n\n\n\nRengi keten tohumuna ba\u011fl\u0131d\u0131r: kahverengi keten tohumuyla daha koyu, alt\u0131n sar\u0131s\u0131 keten tohumuyla daha a\u00e7\u0131k olur. Her porsiyondan, i\u00e7ini doldurup sarabilece\u011finiz veya aperitif yan\u0131nda sunmak i\u00e7in k\u00fc\u00e7\u00fck par\u00e7alara kesebilece\u011finiz bir lava\u015f \u00e7\u0131kar.\n\n\n\nBenzer bir tarif: F\u00fcme somonlu ve mascarponeli lokmal\u0131k wrap'ler.\n\n\n\nUnun yerini keten tohumu ald\u0131\u011f\u0131nda\n\n\n\nBu, \u00e7ok d\u00fc\u015f\u00fck karbonhidratl\u0131 ve unsuz lava\u015flar haz\u0131rlamak i\u00e7in geli\u015ftirilmi\u015f yeni bir keto tarifidir. Klasik lava\u015f\u0131n hafifletilmi\u015f h\u00e2liyle ilgisi yoktur: burada hamur, gluten ve ni\u015fasta olmadan bir arada durur.\n\n\n\nBu\u011fday veya m\u0131s\u0131r unlu lava\u015flara esneklik veren undur. Burada ise suyla \u015fi\u015fen \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu hamuru tek ba\u015f\u0131na bir arada tutar; kavrulmu\u015f tohum tad\u0131, daha belirgin bir renk ve pi\u015firme s\u00fcresi k\u0131sa tutuldu\u011fu s\u00fcrece yumu\u015fak kalan bir doku sa\u011flar.\n\n\n\nAna malzemeler\n\n\n\nHer \u015fey, lava\u015f\u0131n tek temel malzemesi olan 150 g keten tohumuna dayan\u0131r. Tohumlar\u0131 \u00f6rne\u011fin elektrikli bir kahve de\u011firmeninde kendiniz \u00f6\u011f\u00fctebilir veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f olarak sat\u0131n alabilirsiniz. \u0130nce \u00f6\u011f\u00fctmek suyun emilmesini kolayla\u015ft\u0131r\u0131r ve homojen bir hamur sa\u011flar; kahverengi ya da alt\u0131n sar\u0131s\u0131 keten tohumu kullanman\u0131z esas olarak yaln\u0131zca son g\u00f6r\u00fcn\u00fcm\u00fc de\u011fi\u015ftirir.\n\n\n\nAy\u0131rd\u0131\u011f\u0131n\u0131z 2 yemek ka\u015f\u0131\u011f\u0131 keten tohumu, hamuru a\u00e7arken kullan\u0131l\u0131r. Hamur dinlendikten sonra h\u00e2l\u00e2 yap\u0131\u015f\u0131yorsa un eklemek yerine ya\u011fl\u0131 k\u00e2\u011f\u0131d\u0131n \u00fczerine biraz \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu serpmek yeterlidir. 250 ml s\u0131cak su m\u00fcsilaj olu\u015fumunu ba\u015flat\u0131r, 3 tutam tuz ise lava\u015f\u0131n tats\u0131z olmas\u0131n\u0131 \u00f6nler.\n\n\n\nAyn\u0131 tarzda ba\u015fka bir tarif: Yumurta salatas\u0131 ve \u00e7i\u011f jambonlu keto wrap’i.\n\n\n\n3 damla avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 yaln\u0131zca tavay\u0131 ya\u011flamak i\u00e7indir. \u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumunu ya\u011f\u0131 al\u0131nm\u0131\u015f keten tohumu unuyla kar\u0131\u015ft\u0131rmay\u0131n: suyu ayn\u0131 \u015fekilde emmez ve sonucu de\u011fi\u015ftirir.\n\n\n\nDoku, i\u00e7 malzemeler ve saklama\n\n\n\n\u0130deal doku i\u00e7in keten tohumunu ince \u00f6\u011f\u00fct\u00fcn, tuzlu s\u0131cak suyla \u0131slat\u0131n ve dinlenme s\u00fcresini tamamlay\u0131n. Hamur kolay \u015fekil al\u0131r durumda kalmal\u0131d\u0131r: k\u0131saca yo\u011furun, 3 porsiyona b\u00f6l\u00fcn, her porsiyonu iki ya\u011fl\u0131 k\u00e2\u011f\u0131t aras\u0131nda a\u00e7\u0131n, ard\u0131ndan ters \u00e7evrilmi\u015f bir k\u00e2seyle kenarlar\u0131n\u0131 d\u00fczeltin. Is\u0131t\u0131lm\u0131\u015f ve hafif\u00e7e ya\u011flanm\u0131\u015f k\u00fc\u00e7\u00fck bir tavada her y\u00fcz\u00fcn\u00fc yakla\u015f\u0131k 2 dakika pi\u015firin. B\u00fct\u00fcn tohum ve ya\u011f\u0131 al\u0131nm\u0131\u015f keten tohumu unu kullanmay\u0131n, hamura ya\u011f eklemeyin ve fazla pi\u015firmeyin; aksi takdirde lava\u015f kurur ve k\u0131r\u0131lganla\u015f\u0131r.\n\n\n\n\u0130\u00e7 malzemeler besin de\u011ferlerine d\u00e2hil de\u011fildir. Mascarpone ve f\u00fcme somon \u00e7ok yak\u0131\u015f\u0131r; f\u00fcme jambonlu yumurta salatas\u0131, salatal\u0131k, \u00e7\u0131t\u0131r marul ve taze otlar da iyi se\u00e7eneklerdir. Sulu malzemeleri s\u00fcz\u00fcn ve kenarlarda bo\u015fluk b\u0131rak\u0131n. Daha doyurucu bir se\u00e7enek i\u00e7in kebaptan, dana etli tacolardan veya banh mi sandvi\u00e7inden ilham al\u0131n.\n\n\n\nAyn\u0131 malzemeleri bir dilim ekmek \u00fczerinde mi istersiniz? Glutensiz tost ekme\u011fi de var.\n\n\n\nSade lava\u015flar so\u011fuduktan sonra aralar\u0131na ya\u011fl\u0131 k\u00e2\u011f\u0131t konularak hava ge\u00e7irmez bir kapta buzdolab\u0131nda saklanabilir ve ayn\u0131 \u015fekilde dondurulabilir. Tavada k\u0131saca \u0131s\u0131tmak esnekliklerini geri kazand\u0131r\u0131r.\n\n\n\nAyn\u0131 konuda: Tohumlu keto ekme\u011fi.\n\n\n\nLava\u015f ba\u015f\u0131na belirtilen bir gram net karbonhidrat, keten tohumu i\u00e7in esas al\u0131nan verilere ba\u011fl\u0131d\u0131r. Kaynaklara g\u00f6re bu de\u011fer yakla\u015f\u0131k 6,5 g'a kadar \u00e7\u0131kabilir; bu \u00fcst s\u0131n\u0131r da bir tahmindir. Avrupa etiketlerinde lifleri \"karbonhidrat\" sat\u0131r\u0131ndaki de\u011ferden ikinci kez \u00e7\u0131karmay\u0131n; lifler zaten ayr\u0131 hesaplan\u0131r. Su, lava\u015f\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 de\u011fi\u015ftirir, toplam karbonhidrat miktar\u0131n\u0131 de\u011fil.\n\n\n\nBenzer yemekleri d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\n\n\n\tKeten tohumlu lava\u015f (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g keten tohumu (veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu)2 yemek ka\u015f\u0131\u011f\u0131 keten tohumu (ilave olarak, veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu)250 ml su (kaynar veya s\u0131cak)3 bol tutam tuz (Kelt deniz tuzu)3 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 uygundur.Suyu tencerede \u0131s\u0131t\u0131n veya su \u0131s\u0131t\u0131c\u0131s\u0131ndan kaynar su al\u0131n.\u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ve tuzla kar\u0131\u015ft\u0131r\u0131n. Yar\u0131m saat dinlendirin.Hamuru k\u0131saca yo\u011furun ve 3 e\u015fit beze yap\u0131n.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\u015f\u0131yorsa: pi\u015firme k\u00e2\u011f\u0131d\u0131na biraz \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu serpin. Hamuru \u00fczerinde yass\u0131la\u015ft\u0131r\u0131n ve \u00fczerine ikinci bir par\u00e7a pi\u015firme k\u00e2\u011f\u0131d\u0131 koyun. Merdaneyle a\u00e7\u0131n. Kenarlar\u0131 hafif 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. Kenarlardaki fazla hamuru al\u0131n. Sonunda biraz hamur artabilir; miktarlar buna g\u00f6re hesaplanm\u0131\u015ft\u0131r.Tavay\u0131 \u0131s\u0131t\u0131n. Birka\u00e7 k\u00fc\u00e7\u00fck damla ya\u011f ekleyin. Lava\u015f\u0131n her iki taraf\u0131n\u0131 yakla\u015f\u0131k 2 dakika pi\u015firin.Kalan 2 lava\u015f i\u00e7in de ayn\u0131 i\u015flemi tekrarlay\u0131n.\t\n\t\n\t\tBesin de\u011feri, 100 gram keten tohumunda 2 g karbonhidrat bulundu\u011funu kabul eden bir Amerikan veri taban\u0131 esas al\u0131narak hesaplanm\u0131\u015ft\u0131r. Avrupa'da sat\u0131lan b\u00fct\u00fcn keten tohumlar\u0131 i\u00e7in en fazla 13 gram olarak hesaplay\u0131n.\nBiraz hamur kayb\u0131 oldu\u011fu ve bir lava\u015f bol miktarda su i\u00e7erdi\u011fi i\u00e7in lava\u015f ba\u015f\u0131na en fazla 6,5 gram karbonhidrat elde edilir. 100 gram i\u00e7in ise 6 ile 6,5 gram aras\u0131ndad\u0131r (6 ile 6,5 aras\u0131nda). Bir lava\u015f\u0131n a\u011f\u0131rl\u0131\u011f\u0131 100 gram\u0131n biraz \u00fczerindedir.\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 olmal\u0131), tencere veya su \u0131s\u0131t\u0131c\u0131s\u0131 (ya da kaynar su muslu\u011fundan do\u011frudan al\u0131nan kaynar su).\n\t\n\t\n\t\tAccompagnementFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/179536","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=179536"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/179536\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178321"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=179536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=179536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=179536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}