{"id":180605,"title":"Tohumlu keto ekmek (badem unu ve psyllium ile)","modified":"2026-10-03T03:42:56+02:00","plain":"Badem unu ve tohumlarla haz\u0131rlanan tah\u0131ls\u0131z bir keto ekmek: tuzlu malzemelerle haz\u0131rlanan a\u00e7\u0131k sandvi\u00e7ler i\u00e7in yumu\u015fak bir dilim.\n\n\n\nDilimler yumu\u015fakl\u0131\u011f\u0131n\u0131 korur; \u00e7\u0131t\u0131r tohumlar ve hafif bir badem aromas\u0131yla zenginle\u015fir. Bu bu\u011fdays\u0131z ekme\u011fin temelini badem unu, psyllium, ksantan gam, yumurta ve tohumlar olu\u015fturur; kabarmas\u0131n\u0131 ise tam bile\u015fimli bir kabartma tozu sa\u011flar. Her biri 3 g net karbonhidrat i\u00e7eren 8 dilime b\u00f6l\u00fcnen bu ekmek i\u00e7in 10 dakika haz\u0131rl\u0131k ve 30 dakika pi\u015firme s\u00fcresi gerekir. Bu tarif, keto ekmek ve hamur i\u015fleri tariflerimden biridir.\n\n\n\nTohumlu keto ekmek nedir?\n\n\n\n\"Ketojenik\" kelimesinin k\u0131saltmas\u0131 olan \"keto\", karbonhidrat oran\u0131 d\u00fc\u015f\u00fck, ya\u011f oran\u0131 y\u00fcksek bir beslenme bi\u00e7imini ifade eder. Bu versiyonda ekmek, bu\u011fday yerine badem, lif ve ba\u011flay\u0131c\u0131 malzemelerle haz\u0131rlan\u0131r. Hamura kar\u0131\u015ft\u0131r\u0131lan keten tohumu, kabak \u00e7ekirde\u011fi ve kenevir tohumu, doku, f\u0131nd\u0131ks\u0131 aromalar ve besin \u00f6\u011feleri kazand\u0131r\u0131r.\n\n\n\n100 g ba\u015f\u0131na 4,1 g karbonhidrat i\u00e7eren badem unu, ekme\u011fe yap\u0131 ve yumu\u015fakl\u0131k verir. Psyllium, ksantan gam ve yumurta, gluten a\u011f\u0131 olmadan hamuru bir arada tutar: pi\u015firme s\u0131ras\u0131nda yumurtalar kat\u0131la\u015f\u0131r, lifler nemi tutar ve ekme\u011fin i\u00e7 dokusu b\u00fct\u00fcnl\u00fck kazan\u0131r. Kabarmay\u0131, fermantasyon veya yo\u011furma gerektirmeyen, krem tartar bazl\u0131 bir kabartma tozu sa\u011flar. Her dilim 372 kcal ve 3 g lif i\u00e7erir.\n\n\n\nDe\u011fi\u015fiklik i\u00e7in: Ton bal\u0131\u011f\u0131 tabanl\u0131 keto pizza.\n\n\n\nBu versiyonun k\u00f6keni\n\n\n\nTohumlu keto ekmek, tah\u0131l t\u00fcketimini s\u0131n\u0131rlarken \u00fczerine malzeme s\u00fcr\u00fclebilecek bir ekmek aray\u0131\u015f\u0131ndan do\u011fan d\u00fc\u015f\u00fck karbonhidratl\u0131 mutfa\u011f\u0131n bir \u00fcr\u00fcn\u00fcd\u00fcr. Haz\u0131rlan\u0131\u015f\u0131nda bu\u011fday ununun yerini badem, psyllium, ksantan gam ve yumurta kar\u0131\u015f\u0131m\u0131 al\u0131r; kabartma tozu ise h\u0131zla kabarmas\u0131n\u0131 sa\u011flar.\n\n\n\nBu ekme\u011fin kendine \u00f6zg\u00fc gereklilikleri vard\u0131r: daha yo\u011fun bir hamur, hassas \u00f6l\u00e7\u00fclen ba\u011flay\u0131c\u0131lar, k\u0131sa bir pi\u015firme s\u00fcresi ve d\u00fczg\u00fcn dilimler elde etmek i\u00e7in tamamen so\u011futma.\n\n\n\nTemel malzemeler\n\n\n\nBadem unu ekme\u011fin temelidir: d\u00fc\u015f\u00fck karbonhidrat i\u00e7eri\u011fiyle yumu\u015fak ve hafif tatl\u0131ms\u0131 bir i\u00e7 doku sa\u011flar. \u0130nceli\u011fi, ya\u011f oran\u0131 ve ya\u011f\u0131n\u0131n al\u0131n\u0131p al\u0131nmam\u0131\u015f olmas\u0131 hamurun davran\u0131\u015f\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde de\u011fi\u015ftirir; bu y\u00fczden yaln\u0131zca \u00fcr\u00fcn ad\u0131na de\u011fil, etiketine de bak\u0131n ve ya\u011f\u0131 al\u0131nm\u0131\u015f badem unundan ka\u00e7\u0131n\u0131n. 4 yumurta nem sa\u011flar ve hamurun k\u0131vam almas\u0131na yard\u0131mc\u0131 olurken ekme\u011fin k\u0131zartma makinesinde da\u011f\u0131lmayacak kadar sa\u011flam kalmas\u0131n\u0131 sa\u011flar.\n\n\n\nAyr\u0131ca ke\u015ffedin: Hindistan cevizi unlu ekmek.\n\n\n\nYa\u011f olarak 100 g Hindistan cevizi ya\u011f\u0131 veya 100 g tereya\u011f\u0131 kullan\u0131n, ikisini birden de\u011fil: Hindistan cevizi ya\u011f\u0131 belirgin bir dolgunluk ve yumu\u015fakl\u0131k, tereya\u011f\u0131 ise s\u00fct aromal\u0131 dengeli bir lezzet verir. Tam bile\u015fimli bir kabartma tozu kabarmay\u0131 sa\u011flar. Bir \u00e7ay ka\u015f\u0131\u011f\u0131 ksantan gam, malzemelerin bir arada kalmas\u0131n\u0131 g\u00fc\u00e7lendirir ve biraz esneklik kazand\u0131r\u0131r; 2 yemek ka\u015f\u0131\u011f\u0131 psyllium ise nemi tutarak ekme\u011fin i\u00e7 dokusunu sabitler.\n\n\n\nTohumlar dengeyi tamamlar. Keten tohumlar\u0131n\u0131 \u00f6\u011f\u00fctmek, m\u00fcsilajlar\u0131n\u0131 ve aromalar\u0131n\u0131 a\u00e7\u0131\u011fa \u00e7\u0131kar\u0131r; kabak \u00e7ekirdekleri iri b\u0131rak\u0131ld\u0131\u011f\u0131nda dokular\u0131n\u0131 daha iyi korur, daha yumu\u015fak olan kenevir tohumlar\u0131 ise hamura fark edilmeden da\u011f\u0131l\u0131r. Tuz, lezzetleri \u00f6ne \u00e7\u0131kar\u0131r ve bademin fazla tatl\u0131ms\u0131 hissedilmesini \u00f6nler.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\n\u00d6nce kuru malzemeleri, yani badem unu, kabartma tozu, ksantan gam, tuz ve psylliumu kar\u0131\u015ft\u0131r\u0131n; ard\u0131ndan eritilmi\u015f Hindistan cevizi ya\u011f\u0131n\u0131 veya tereya\u011f\u0131n\u0131, sonra da yumurtalar\u0131 ekleyin. Daha sonra keten tohumlar\u0131n\u0131 ve kabak \u00e7ekirdeklerini \u00f6\u011f\u00fct\u00fcn; kabak \u00e7ekirdeklerini biraz iri b\u0131rak\u0131n ve kenevir tohumlar\u0131n\u0131 da kat\u0131n. F\u0131r\u0131n\u0131 \u00f6nceden 180 \u00b0C'ye \u0131s\u0131t\u0131n ve pi\u015firme k\u00e2\u011f\u0131d\u0131 serilmi\u015f bir kal\u0131pta yakla\u015f\u0131k 30 dakika pi\u015firin: f\u0131r\u0131ndan \u00e7\u0131k\u0131nca buhar\u0131n uzakla\u015fmas\u0131 i\u00e7in ekme\u011fi k\u00e2\u011f\u0131ttan tutarak kal\u0131ptan \u00e7\u0131kar\u0131n. Y\u00fczeyin k\u0131zarmas\u0131, s\u0131cakken h\u00e2l\u00e2 hassas g\u00f6r\u00fcnen i\u00e7 dokunun durumunu g\u00f6stermez; dilimlerin sa\u011flamla\u015fmas\u0131n\u0131 so\u011fuma sa\u011flar. Ekmek yakla\u015f\u0131k 2 g\u00fcn saklanabilir veya so\u011futulup dilimlendikten sonra dondurulabilir.\n\n\n\nBunu da deneyin: Keto karnabahar pizzas\u0131.\n\n\n\nServis ederken belirgin lezzetli malzemelerle iyi uyum sa\u011flar: taze peynir ve otlar, limonlu avokado, yumurta, comt\u00e9, camembert veya mavi k\u00fcfl\u00fc peynir. Birka\u00e7 turp, salatal\u0131k dilimleri veya ilave \u015fekersiz korni\u015fon tur\u015fusu, badem ve tohumlar\u0131n lezzetini dengeleyen ek\u015fimsi bir ferahl\u0131k katar. Brunch i\u00e7in mimoza yumurta, farkl\u0131 yorumlanm\u0131\u015f bir tamago sando, Japon usul\u00fc lahana salatas\u0131 veya \u00fczeri peynirle gratine edilmi\u015f so\u011fan \u00e7orbas\u0131n\u0131n yan\u0131nda da sunulabilir.\n\n\n\nDaha fazla d\u00fc\u015f\u00fck karbonhidratl\u0131 fikir i\u00e7in t\u00fcm keto tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tTohumlu keto ekmek\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t200 g badem unu (\u00e7ok d\u00fc\u015f\u00fck karbonhidratl\u0131 (y\u00fcz gramda 4.1 g))100 g Hindistan cevizi ya\u011f\u0131 (veya 100 g tereya\u011f\u0131 (otla beslenen ineklerin s\u00fct\u00fcnden))4 yumurta4 \u00e7ay ka\u015f\u0131\u011f\u0131 kabartma tozu (krem tartarl\u0131)1 \u00e7ay ka\u015f\u0131\u011f\u0131 ksantan gam2 yemek ka\u015f\u0131\u011f\u0131 psyllium lifi2 yemek ka\u015f\u0131\u011f\u0131 keten tohumu2 yemek ka\u015f\u0131\u011f\u0131 kabak \u00e7ekirde\u011fi2 yemek ka\u015f\u0131\u011f\u0131 kenevir tohumu1 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz (pembe Himalaya tuzu veya Kelt deniz tuzu)\t\n\t\n\t\tF\u0131r\u0131n\u0131 \u00f6nceden 180 dereceye \u0131s\u0131t\u0131n. Kal\u0131b\u0131n i\u00e7ine pi\u015firme ka\u011f\u0131d\u0131 sererek haz\u0131rlay\u0131n.Unu kabartma tozu, ksantan gam, tuz ve psyllium kabu\u011fuyla kar\u0131\u015ft\u0131r\u0131n. Hindistan cevizi ya\u011f\u0131n\u0131 eritip yumurtalarla birlikte ekleyin. K\u0131sa bir s\u00fcre iyice kar\u0131\u015ft\u0131r\u0131n.Keten tohumlar\u0131n\u0131 ve kabak \u00e7ekirdeklerini \u00f6\u011f\u00fct\u00fcn. \u00c7i\u011fnerken biraz daha doku hissedilmesi i\u00e7in kabak \u00e7ekirdeklerini hafif iri b\u0131rak\u0131n. Kenevir tohumlar\u0131yla birlikte hamura kat\u0131n.Kal\u0131b\u0131 f\u0131r\u0131na koyup 30 dakika pi\u015firin. Ard\u0131ndan kal\u0131b\u0131 f\u0131r\u0131ndan \u00e7\u0131kar\u0131n ve buhar\u0131n d\u0131\u015far\u0131 \u00e7\u0131kabilmesi i\u00e7in pi\u015firme ka\u011f\u0131d\u0131ndan tutup ekme\u011fi yukar\u0131 kald\u0131rarak kal\u0131ptan al\u0131n. Ekmek yeterince so\u011fuyunca pi\u015firme ka\u011f\u0131d\u0131n\u0131 \u00e7\u0131kar\u0131n. Ekme\u011fi k\u0131sa bir s\u00fcre daha dinlendirin.Ekme\u011fi yakla\u015f\u0131k 2 g\u00fcn saklayabilir veya so\u011fuduktan sonra dondurabilirsiniz. Dondurmadan \u00f6nce mutlaka dilimleyin! Hindistan cevizi ya\u011f\u0131yla haz\u0131rland\u0131ysa s\u0131cak havalarda buzdolab\u0131nda saklay\u0131n.\t\n\t\n\t\tBesin de\u011ferleri, \u00e7ok d\u00fc\u015f\u00fck karbonhidratl\u0131 badem unu kullan\u0131larak hesaplanm\u0131\u015ft\u0131r.\nGere\u00e7ler: f\u0131r\u0131n, kal\u0131p, pi\u015firme ka\u011f\u0131d\u0131, kar\u0131\u015ft\u0131rma kab\u0131\/kase.\n\t\n\t\n\t\tAccompagnementFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180605","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=180605"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180605\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178571"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=180605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=180605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=180605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}