{"id":180632,"title":"Ton bal\u0131kl\u0131 ve kabakl\u0131 yumurta muffinleri","modified":"2026-10-03T03:44:14+02:00","plain":"Yumurta, ton bal\u0131\u011f\u0131 ve kabakla haz\u0131rlanan, f\u0131r\u0131nda pi\u015firilen unsuz mini muffinler: beslenme kutusu i\u00e7in tuzlu bir at\u0131\u015ft\u0131rmal\u0131k.\n\n\n\n\u00c7\u0131rp\u0131lm\u0131\u015f yumurtalar, ufalanm\u0131\u015f ton bal\u0131\u011f\u0131 ve kar\u0131\u015f\u0131m\u0131 yumu\u015fak tutan rendelenmi\u015f kabakla birlikte f\u0131r\u0131nda yava\u015f\u00e7a kabar\u0131r; sar\u0131msak ve ac\u0131 biber ise ilk lokmadan itibaren lezzeti canland\u0131r\u0131r. Bu tuzlu porsiyonlar beslenme kutusuna kolayca s\u0131\u011far ve s\u0131cak ya da so\u011fuk yenebilir. 200 \u00b0C'de 20 dakikal\u0131k pi\u015firme s\u00fcresi dahil toplam 25 dakikada, her biri yakla\u015f\u0131k 63 kcal olan, un ve ni\u015fasta i\u00e7ermeyen 6 mini muffin elde edersiniz. Bu tarifi keto kahvalt\u0131lar\u0131m aras\u0131nda bulabilirsiniz.\n\n\n\nTon bal\u0131kl\u0131 ve kabakl\u0131 yumurta muffinleri nedir?\n\n\n\n\"Egg muffins\", d\u00fczg\u00fcn \u015fekilli ve kolay ta\u015f\u0131nabilir tek ki\u015filik porsiyonlar elde etmek i\u00e7in muffin kal\u0131plar\u0131nda pi\u015firilen yumurtal\u0131 bir kar\u0131\u015f\u0131m\u0131 ifade eder. \u00c7\u0131rp\u0131lm\u0131\u015f yumurtalar, iyice s\u00fcz\u00fclm\u00fc\u015f ton bal\u0131\u011f\u0131n\u0131, rendelenmi\u015f kaba\u011f\u0131, sar\u0131msa\u011f\u0131 ve az miktarda k\u0131rm\u0131z\u0131 ac\u0131 biberi bir araya getirir. Pi\u015firme s\u0131ras\u0131nda kar\u0131\u015f\u0131m\u0131n \u015feklini korumas\u0131n\u0131 yaln\u0131zca 3 yumurta sa\u011flar: orta k\u0131sm\u0131 kat\u0131la\u015f\u0131r, y\u00fczeyi hafif\u00e7e k\u0131zar\u0131r, dokusu ise yumu\u015fak ve s\u0131k\u0131 kal\u0131r.\n\n\n\nTarifte ne un ne de kabartma tozu kullan\u0131l\u0131r; yap\u0131s\u0131n\u0131 yumurtalar\u0131n p\u0131ht\u0131la\u015fmas\u0131, kaba\u011f\u0131n iyice s\u0131k\u0131lmas\u0131 ve ton bal\u0131\u011f\u0131n\u0131n e\u015fit \u015fekilde ufalanmas\u0131 sa\u011flar. Ni\u015fasta i\u00e7ermeyen bu bile\u015fim, d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmeye uygundur. Patl\u0131cangiller i\u00e7ermeyen paleo bir versiyon i\u00e7in k\u0131rm\u0131z\u0131 ac\u0131 biberi \u00e7\u0131kar\u0131n ve karabiberi kullanmaya devam edin.\n\n\n\nBenzer bir tarif: Ispanakl\u0131 ve k\u0131rm\u0131z\u0131 so\u011fanl\u0131 omlet.\n\n\n\nBu versiyonun k\u00f6keni\n\n\n\nYumurta muffinleri, tavada yap\u0131lan omletin yerini kal\u0131plarda pi\u015firilen yumurtal\u0131 bir kar\u0131\u015f\u0131m\u0131n ald\u0131\u011f\u0131, yan\u0131n\u0131zda g\u00f6t\u00fcrebilece\u011finiz kahvalt\u0131 anlay\u0131\u015f\u0131ndan do\u011fmu\u015ftur. Bu bi\u00e7imin \u00f6zelli\u011fi tek ki\u015filik porsiyonlar sunmas\u0131d\u0131r: kar\u0131\u015f\u0131m\u0131 payla\u015ft\u0131rmak, kal\u0131ptan \u00e7\u0131karmak ve ta\u015f\u0131mak kolayd\u0131r; ayr\u0131ca so\u011fukta saklamaya, ta\u015f\u0131maya ve h\u0131zl\u0131ca yeniden \u0131s\u0131tmaya uygundur.\n\n\n\nBu versiyon, konserve ton bal\u0131\u011f\u0131n\u0131n denizi \u00e7a\u011fr\u0131\u015ft\u0131ran aromas\u0131n\u0131, kaba\u011f\u0131n yumu\u015fakl\u0131\u011f\u0131n\u0131 ve sar\u0131msak ile ac\u0131 biberin keskin lezzetini bir araya getirir. Tariften 6 k\u00fc\u00e7\u00fck muffin \u00e7\u0131kar; daha b\u00fcy\u00fck kal\u0131plarla 4 ila 5 adet elde edebilirsiniz. Pi\u015fip pi\u015fmedi\u011fini anlamak i\u00e7in en g\u00fcvenilir g\u00f6sterge olan orta k\u0131sm\u0131n\u0131 kontrol edin.\n\n\n\nAna malzemeler\n\n\n\n3 yumurta, kar\u0131\u015f\u0131m\u0131n temelini olu\u015fturur: birlikte \u00e7\u0131rp\u0131ld\u0131klar\u0131nda di\u011fer malzemeleri birbirine ba\u011flar ve f\u0131r\u0131nda kat\u0131la\u015farak elle yenebilen mini omlet dokusu kazan\u0131rlar. Sonu\u00e7, f\u0131r\u0131nda pi\u015firilmi\u015f bir versiyonuyla tamagoyaki tarz\u0131n\u0131 hat\u0131rlat\u0131r.\n\n\n\nAyn\u0131 tarzda ba\u015fka bir tarif: Probiyotikli ev yap\u0131m\u0131 Hindistan cevizi yo\u011furdu.\n\n\n\nYar\u0131m kabak tazelik ve yumu\u015fakl\u0131k katar; ancak t\u0131pk\u0131 ba\u015far\u0131l\u0131 bir air fryer'da kabak haz\u0131rlarken oldu\u011fu gibi, \u00f6nce rendelenmeli, hafif\u00e7e tuzlanmal\u0131, dinlendirilmeli ve ard\u0131ndan suyunu uzakla\u015ft\u0131rmak i\u00e7in temiz bir mutfak bezinde s\u0131k\u0131lmal\u0131d\u0131r. \u0130yice s\u00fcz\u00fclm\u00fc\u015f k\u00fc\u00e7\u00fck bir kutu ton bal\u0131\u011f\u0131 protein ve denizi \u00e7a\u011fr\u0131\u015ft\u0131ran bir lezzet sa\u011flar; her kal\u0131p g\u00f6z\u00fcne e\u015fit miktarda da\u011f\u0131lmas\u0131 i\u00e7in bal\u0131\u011f\u0131 ufalay\u0131n. Tatl\u0131 veya ac\u0131 olabilen yar\u0131m k\u0131rm\u0131z\u0131 biber hafif bir s\u0131cakl\u0131k hissi verir; miktar\u0131n\u0131 ayarlayabilir ya da hi\u00e7 kullanmayabilirsiniz.\n\n\n\nRendelenmi\u015f 2 di\u015f sar\u0131msak ton bal\u0131\u011f\u0131n\u0131n lezzetini g\u00fc\u00e7lendirir; bir tutam karabiber ise, \u00f6zellikle ac\u0131 biber kullan\u0131lmad\u0131\u011f\u0131nda, t\u00fcm kar\u0131\u015f\u0131m\u0131n tad\u0131n\u0131 canland\u0131r\u0131r. Kaba\u011fa suyunu salmas\u0131 i\u00e7in \u00f6nceden tuz eklendi\u011finden ve konserve ton bal\u0131\u011f\u0131 da tuzlu olabilece\u011finden, tuzu \u00f6l\u00e7\u00fcl\u00fc kullan\u0131n. Sert kal\u0131plar\u0131 hafif\u00e7e ya\u011flamak muffinlerin kal\u0131ptan \u00e7\u0131kar\u0131lmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r; silikon kal\u0131plar\u0131 ise doldurmadan \u00f6nce sert bir f\u0131r\u0131n tepsisine yerle\u015ftirin.\n\n\n\nTeknik p\u00fcf noktalar\u0131 ve servis\n\n\n\nHaz\u0131rl\u0131k i\u00e7in 5 dakika, ard\u0131ndan 200 \u00b0C'de pi\u015firmek i\u00e7in 20 dakika ay\u0131r\u0131n. Orta k\u0131s\u0131mlar\u0131 kat\u0131la\u015ft\u0131\u011f\u0131nda ve s\u0131v\u0131 yumurta kalmad\u0131\u011f\u0131nda muffinler haz\u0131rd\u0131r; y\u00fczeyin k\u0131zarmas\u0131 daha az g\u00fcvenilir bir g\u00f6stergedir ve fazla pi\u015firmek yumurtalar\u0131n lastiksi olmas\u0131na yol a\u00e7ar. Kal\u0131ptan \u00e7\u0131kar\u0131n, so\u011fumaya b\u0131rak\u0131n ve 2 saat i\u00e7inde buzdolab\u0131na koyun: hava ge\u00e7irmez bir kapta, 4 \u00b0C'de 3 ila 4 g\u00fcn saklanabilirler; dondurmak da m\u00fcmk\u00fcnd\u00fcr.\n\n\n\nAyn\u0131 konuda: Badem unlu keto pankekler.\n\n\n\nBu muffinler sofrada s\u0131cak ya da so\u011fuk olarak servis edilebilir. Ye\u015fil salata, \u00e7\u0131t\u0131r salatal\u0131k ve hafif ek\u015fi bir Tay usul\u00fc salata sosu ton bal\u0131\u011f\u0131 ile sar\u0131msa\u011f\u0131 dengelerken, birka\u00e7 dilim avokado kremsi bir dokunu\u015f katar. Taze e\u015flik\u00e7ileri \u00e7e\u015fitlendirmek i\u00e7in Japon usul\u00fc lahana salatas\u0131, wakame salatas\u0131 veya mimoza yumurta da ayn\u0131 anlay\u0131\u015fa uygundur. Her muffin yakla\u015f\u0131k 63 kcal i\u00e7erir; karbonhidratlar a\u011f\u0131rl\u0131kl\u0131 olarak sebzelerden ve sar\u0131msaktan gelir.\n\n\n\nBenzer di\u011fer yemekleri d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\n\n\n\tTon bal\u0131kl\u0131 ve kabakl\u0131 yumurta muffinleri (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t3 yumurta0.5 kabak1 k\u00fc\u00e7\u00fck kutu ton bal\u0131\u011f\u01310.5 k\u0131rm\u0131z\u0131 ac\u0131 biber (chili veya \u0130spanyol biberi)2 di\u015f sar\u0131msak1 tutam karabiber1 tutam tuz (pembe Himalaya tuzu veya Kelt deniz tuzu)\u0130ste\u011fe ba\u011fl\u0131Tereya\u011f\u0131 ((otla beslenen ineklerden elde edilmi\u015f), kal\u0131plar\u0131 ya\u011flamak i\u00e7in veya ya\u011flamak i\u00e7in avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 ya da y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131)Tamamen paleo beslenmeye uygun ve patl\u0131cangiller i\u00e7ermeyen bir versiyon i\u00e7inkarabiber (k\u0131rm\u0131z\u0131 ac\u0131 biber kullanmay\u0131n)\t\n\t\n\t\tKaba\u011f\u0131 rendeleyin. Bir kar\u0131\u015ft\u0131rma kab\u0131na al\u0131n ve \u00fczerine biraz tuz serpin. Bir s\u00fcre dinlendirin.F\u0131r\u0131n\u0131 \u00f6nceden 200 dereceye \u0131s\u0131t\u0131n.K\u0131rm\u0131z\u0131 ac\u0131 biberi do\u011fray\u0131n. Sar\u0131msa\u011f\u0131 rendeleyin. 3 yumurtay\u0131 \u00e7\u0131rp\u0131n. Hepsini birle\u015ftirin ve damak tad\u0131n\u0131za g\u00f6re tuz ve karabiber ekleyin.Kaba\u011f\u0131 s\u0131karak suyunun b\u00fcy\u00fck k\u0131sm\u0131n\u0131 \u00e7\u0131kar\u0131n ve bir mutfak bezine koyun. Bezi s\u0131karak kalan suyu da \u00e7\u0131kar\u0131n. Kabak art\u0131k biraz daha kuru olacakt\u0131r.Kaba\u011f\u0131 ve ton bal\u0131\u011f\u0131n\u0131 yumurtalara ekleyin. Hepsini kar\u0131\u015ft\u0131r\u0131n.Sert kal\u0131plar kullan\u0131yorsan\u0131z hafif\u00e7e ya\u011flay\u0131n. Silikon kal\u0131plarda buna gerek yoktur. Yumurtal\u0131 kar\u0131\u015f\u0131m\u0131 kal\u0131plara payla\u015ft\u0131r\u0131n. F\u0131r\u0131nda 20 dakika pi\u015firin.Kal\u0131plardan \u00e7\u0131kar\u0131n ve so\u011fumaya b\u0131rak\u0131n.\t\n\t\n\t\tGere\u00e7ler: 200 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, 6 k\u00fc\u00e7\u00fck muffin kal\u0131b\u0131 (silikon), 4 ila 5 daha b\u00fcy\u00fck kal\u0131p da kullan\u0131labilir, sert kal\u0131plar da uygundur, kar\u0131\u015ft\u0131rma kab\u0131, \u00e7\u0131rpma teli, rende, mutfak bezi.\n\t\n\t\n\t\tPetit d\u00e9jeunerAm\u00e9ricaine","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180632","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=180632"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178550"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=180632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=180632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=180632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}