{"id":181176,"title":"Hindistan cevizi unlu ekmek (keto, tah\u0131ls\u0131z ve ya\u011fl\u0131 tohum i\u00e7ermeyen)","modified":"2026-10-03T05:41:59+02:00","plain":"Hindistan cevizi unuyla yap\u0131lan, tah\u0131l ve badem unu i\u00e7ermeyen, kabartma tozuyla kabaran, s\u0131k\u0131 i\u00e7 dokulu ketojenik bir ekmek.\n\n\n\nBu yo\u011fun ekmek, f\u0131r\u0131ndan Hindistan cevizi kokusu ve s\u0131k\u0131 bir i\u00e7 dokuyla \u00e7\u0131kar. So\u011fuduktan sonra daha kolay dilimlenir; hafif\u00e7e k\u0131zart\u0131ld\u0131\u011f\u0131nda kenarlar\u0131 \u00e7\u0131t\u0131rla\u015f\u0131r. Tah\u0131l veya baklagil unu, badem ya da f\u0131nd\u0131k unu i\u00e7ermeyen bu ekmek, kabartma tozu sayesinde kabar\u0131r ve tuzlu malzemelere e\u015flik eder. Bu tarif de keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda yer al\u0131yor.\n\n\n\nHindistan cevizi unlu ekmek nedir?\n\n\n\nBu tarifte kullan\u0131lan tek un, Hindistan cevizi unudur. Ekme\u011fin sundu\u011fu olanaklardan vazge\u00e7meden karbonhidrat\u0131 azaltmak i\u00e7in tasarlanm\u0131\u015f ketojenik bir ekmektir: \u00fczerine bir \u015feyler s\u00fcrebilir, k\u0131zartabilir, kahvalt\u0131da veya ara \u00f6\u011f\u00fcnde servis edebilirsiniz.\n\n\n\nTemel malzemeleri 100 g Hindistan cevizi unu, 100 g Hindistan cevizi yo\u011furdu, 75 g eritilmi\u015f Hindistan cevizi ya\u011f\u0131 ve 4 yumurtad\u0131r; bunlara 4 \u00e7ay ka\u015f\u0131\u011f\u0131 krem tartar i\u00e7eren kabartma tozu, 1 yemek ka\u015f\u0131\u011f\u0131 psyllium, 2 \u00e7ay ka\u015f\u0131\u011f\u0131 ksantan gam ve 1 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz eklenir. Kabartma tozu hamuru kabart\u0131r, yumurtalar pi\u015ferken kat\u0131la\u015f\u0131p yap\u0131 kazand\u0131r\u0131r, psyllium ve ksantan ise suyu tutarak ufalanmay\u0131 azalt\u0131r. Hamur \u00e7ok koyu k\u0131vaml\u0131d\u0131r ve ka\u015f\u0131kla aktar\u0131l\u0131r; ekmekten, her biri yakla\u015f\u0131k 3 g net karbonhidrat i\u00e7eren 8 yo\u011fun dokulu dilim \u00e7\u0131kar.\n\n\n\nAyn\u0131 konuda: Keto karnabahar pizzas\u0131.\n\n\n\nTarifin k\u00f6keni\n\n\n\nBu ekmek, bu\u011fday, \u00e7avdar veya baklagil kullanmadan ekme\u011fin kullan\u0131m alanlar\u0131n\u0131 yeniden sunan, d\u00fc\u015f\u00fck karbonhidratl\u0131 ve ketojenik modern mutfa\u011f\u0131n bir \u00fcr\u00fcn\u00fcd\u00fcr. Mayalanma veya yo\u011furma olmadan, kimyasal kabartmayla haz\u0131rlan\u0131r: 180 \u00b0C f\u0131r\u0131nda pi\u015firmek yeterlidir. Yap\u0131s\u0131n\u0131, glutenin yoklu\u011funu telafi eden yumurtalar ve bitkisel ba\u011flay\u0131c\u0131lar olu\u015fturur. Net karbonhidrat miktar\u0131 un, yo\u011furt ve kabartma tozunun markas\u0131na g\u00f6re de\u011fi\u015fir.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\nHindistan cevizi unu, ekme\u011fe s\u0131k\u0131 dokusunu ve lezzetini verir. Lif a\u00e7\u0131s\u0131ndan zengin ve \u00e7ok emici oldu\u011fu i\u00e7in hamuru h\u0131zla koyula\u015ft\u0131r\u0131r; dikkatle tart\u0131n ve 100 g ba\u015f\u0131na yakla\u015f\u0131k 8,9 g karbonhidrat i\u00e7eren d\u00fc\u015f\u00fck karbonhidratl\u0131 bir \u00fcr\u00fcn se\u00e7in. Daha ya\u011fl\u0131 olan ve yap\u0131y\u0131 ayn\u0131 \u00f6l\u00e7\u00fcde desteklemeyen rendelenmi\u015f Hindistan cevizi, bu unun yerine kullan\u0131lamaz. Sade Hindistan cevizi yo\u011furdu nem ve yumu\u015fak bir lezzet katarken, Hindistan cevizi ya\u011f\u0131 dokuyu yumu\u015fat\u0131r ve so\u011fuyan dilimin biraz daha s\u0131k\u0131la\u015fmas\u0131n\u0131 sa\u011flar.\n\n\n\nFarkl\u0131 bir se\u00e7enek i\u00e7in: Karidesli ve f\u0131r\u0131nlanm\u0131\u015f sar\u0131msakl\u0131 yer lahanas\u0131 tagliatelle.\n\n\n\nYumurtalar ekme\u011fin iskeletini olu\u015fturur: kuru malzemeleri birbirine ba\u011flar, i\u00e7 dokuyu sa\u011flamla\u015ft\u0131r\u0131r ve d\u00fczg\u00fcn dilimlenmesini sa\u011flar. Krem tartar i\u00e7eren kabartma tozu dengeli bir kabarma sa\u011flar; tek ba\u015f\u0131na krem tartarla kar\u0131\u015ft\u0131r\u0131lmamal\u0131d\u0131r. Psyllium suyu tutarak ekme\u011fe daha yak\u0131n bir doku verir, ksantan gam b\u00fct\u00fcnl\u00fck ve esneklik kazand\u0131r\u0131r, tuz ise Hindistan cevizi ve yumurta aromalar\u0131n\u0131 belirginle\u015ftirir.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\nHindistan cevizi unu \u00f6l\u00e7\u00fc de\u011fi\u015fikliklerine \u00e7ok duyarl\u0131 oldu\u011fundan, her \u015fey hassas tart\u0131mla ba\u015flar. \u00d6nce kuru malzemeleri, yani un, kabartma tozu, psyllium, ksantan ve tuzu kar\u0131\u015ft\u0131r\u0131n; ard\u0131ndan eritilmi\u015f ya\u011f\u0131, yumurtalar\u0131 ve yo\u011furdu ekleyerek koyu, neredeyse kat\u0131 bir hamur elde edin. Pi\u015firme k\u00e2\u011f\u0131d\u0131 serili bir kal\u0131ba ka\u015f\u0131kla aktar\u0131n ve 180 \u00b0C f\u0131r\u0131nda 40 dakika pi\u015firin. F\u0131r\u0131ndan \u00e7\u0131kar\u0131nca buhar\u0131n \u00e7\u0131kabilmesi i\u00e7in ekme\u011fi k\u00e2\u011f\u0131d\u0131ndan tutarak kal\u0131ptan kald\u0131r\u0131n, ard\u0131ndan dilimlemeden \u00f6nce so\u011fumaya b\u0131rak\u0131n.\n\n\n\nBunu da ke\u015ffedin: Badem unlu ve keten tohumlu keto mini ekmekler.\n\n\n\nEkmek yakla\u015f\u0131k 2 g\u00fcn saklanabilir; s\u0131cak havalarda dokusunu korumas\u0131 i\u00e7in buzdolab\u0131nda muhafaza edin. Dondurmak i\u00e7in so\u011fumaya b\u0131rak\u0131n, dilimleyin ve porsiyonlar\u0131n aras\u0131na pi\u015firme k\u00e2\u011f\u0131d\u0131 koyun; ard\u0131ndan k\u0131zarma derecesini kontrol ederek ekmek k\u0131zartma makinesinde veya tavada \u0131s\u0131t\u0131n. D\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmeye uygun i\u00e7erikteki peynirler veya tavuk rillettes ile servis edilebilir. Hindistan cevizi ve yumurta notalar\u0131 \u00f6zellikle sade t\u00fcketildi\u011finde belirgindir; k\u0131zart\u0131lm\u0131\u015f dilimler ise bol malzemeli sunumlara daha iyi dayan\u0131r.\n\n\n\nG\u00fcnl\u00fck keto yemekleriniz i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim burada.\n\n\n\n\n\n\tHindistan cevizi unlu ekmek (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t100 g Hindistan cevizi unu (karbonhidrat oran\u0131 en d\u00fc\u015f\u00fck olan\u0131 se\u00e7in (y\u00fcz gramda 8.9 g))100 g Hindistan cevizi yo\u011furdu75 g Hindistan cevizi ya\u011f\u01314 yumurta4 \u00e7ay ka\u015f\u0131\u011f\u0131 kabartma tozu (krem tartarl\u0131)1 yemek ka\u015f\u0131\u011f\u0131 psyllium lifi2 \u00e7ay ka\u015f\u0131\u011f\u0131 ksantan gam1 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz (pembe Himalaya tuzu veya damak zevkinize g\u00f6re ba\u015fka bir tuz)\t\n\t\n\t\tF\u0131r\u0131n\u0131 \u00f6nceden 180 dereceye \u0131s\u0131t\u0131n. Kal\u0131b\u0131n i\u00e7ine bir yaprak pi\u015firme ka\u011f\u0131d\u0131 yerle\u015ftirerek haz\u0131rlay\u0131n.Unu kabartma tozu, psyllium, ksantan gam ve tuzla kar\u0131\u015ft\u0131r\u0131n. Hindistan cevizi ya\u011f\u0131n\u0131 eritip yumurtalar ve Hindistan cevizi yo\u011furduyla birlikte ekleyin. Bir s\u00fcre iyice kar\u0131\u015ft\u0131r\u0131n. Hamur sonunda koyu ve yo\u011fun bir k\u0131vam al\u0131r. Hamuru kal\u0131ba (pi\u015firme ka\u011f\u0131d\u0131n\u0131n \u00fczerine) d\u00f6k\u00fcn veya ka\u015f\u0131kla aktar\u0131n. Kal\u0131b\u0131 f\u0131r\u0131na koyup 40 dakika pi\u015firin.Ard\u0131ndan kal\u0131b\u0131 f\u0131r\u0131ndan \u00e7\u0131kar\u0131n ve buhar\u0131n d\u0131\u015far\u0131 \u00e7\u0131kmas\u0131n\u0131 sa\u011flamak i\u00e7in pi\u015firme ka\u011f\u0131d\u0131ndan tutup yukar\u0131 kald\u0131rarak ekme\u011fi kal\u0131ptan al\u0131n. Ekmek yeterince so\u011fudu\u011funda pi\u015firme ka\u011f\u0131d\u0131n\u0131 \u00e7\u0131kar\u0131n. Ekme\u011fi bir s\u00fcre daha dinlendirin.Ekme\u011fi yakla\u015f\u0131k 2 g\u00fcn saklayabilir veya so\u011fuduktan sonra dondurabilirsiniz. Dondurmadan \u00f6nce mutlaka dilimleyin! S\u0131cak havalarda, Hindistan cevizi ya\u011f\u0131yla haz\u0131rlanm\u0131\u015f ekme\u011fi buzdolab\u0131nda saklay\u0131n.\t\n\t\n\t\tGere\u00e7ler: 180 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, pi\u015firme ka\u011f\u0131d\u0131 serilmi\u015f kal\u0131p, 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\/181176","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=181176"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/181176\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178686"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=181176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=181176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=181176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}