{"id":181804,"title":"Badem unlu ve keten tohumlu keto ekmek\u00e7ikler","modified":"2026-10-03T07:53:22+02:00","plain":"Badem unu ve keten tohumuyla haz\u0131rlanan, karbonat ve sirkeyle kabaran, \u00fczeri k\u0131zarm\u0131\u015f file bademlerle kapl\u0131 bir keto ekmek\u00e7ik.\n\n\n\nBu ketojenik ekmek\u00e7ik, pi\u015ftikten sonra hafif\u00e7e k\u0131zarm\u0131\u015f file badem tabakas\u0131n\u0131n alt\u0131nda badem ve keten tohumu aromal\u0131, yumu\u015fak bir i\u00e7 doku sunar. Tarif bir porsiyon i\u00e7indir; 5 dakika haz\u0131rl\u0131k ve 40 dakika pi\u015firme olmak \u00fczere toplam 45 dakikada haz\u0131r olur. Bu\u011fday unu ve ekmek mayas\u0131 i\u00e7ermeyen bu ekmek, karbonat ve sirke sayesinde kabar\u0131r. Il\u0131k olarak, sade ya da \u00fczerine tuzlu malzemeler s\u00fcr\u00fclerek yenir; her ekmek\u00e7ik 6 g net karbonhidrat i\u00e7erir. Bu tarifi keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\nKeto ekmek\u00e7ik nedir?\n\n\n\nTop \u015feklinde bi\u00e7imlendirilip pi\u015firmeden \u00f6nce hafif\u00e7e yass\u0131la\u015ft\u0131r\u0131lan, d\u00fc\u015f\u00fck karbonhidratl\u0131, tek ki\u015filik bir ekmektir. Hamuru badem unu, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ve yumurta ak\u0131n\u0131 bir araya getirir: badem unu yap\u0131, kuruyemi\u015f aromas\u0131 ve ya\u011f sa\u011flar; \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, glutenin esnekli\u011fini vermeden m\u00fcsilaj\u0131yla ba\u011flay\u0131c\u0131l\u0131k kazand\u0131r\u0131r; yumurta ak\u0131 ise hamuru nemlendirir ve f\u0131r\u0131nda sertle\u015fir.\n\n\n\nKabarma, an\u0131nda ger\u00e7ekle\u015fen bir tepkimeyle sa\u011flan\u0131r: karbonat, beyaz sirke veya elma sirkesiyle temas etti\u011finde kar\u0131\u015f\u0131m\u0131 k\u00f6p\u00fcrt\u00fcr ve gaz a\u00e7\u0131\u011fa \u00e7\u0131kararak hamurun havalanmas\u0131n\u0131 sa\u011flar. Bekletmeden 180 \u00b0C f\u0131r\u0131na verip 40 dakika pi\u015firin. \u0130\u00e7 dokusu bu\u011fday ekme\u011finden daha yo\u011fundur ancak yumu\u015fakl\u0131\u011f\u0131n\u0131 korur; kabu\u011fu p\u00fcr\u00fczs\u00fczd\u00fcr ve keten tohumu aromas\u0131 bademin tad\u0131n\u0131 dengeler.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Pak choi ile sotelenmi\u015f kelp eri\u015ftesi.\n\n\n\nBu versiyonun yakla\u015f\u0131m\u0131\n\n\n\nBu, tek ki\u015filik ekme\u011fin ketojenik bir versiyonudur: bu\u011fday ununun yerini badem ve keten tohumu, fermantasyonun yerini ise kimyasal kabartma al\u0131r. Y\u00f6ntem de de\u011fi\u015fir; yo\u011furma ve mayaland\u0131rma olmadan h\u0131zl\u0131ca kar\u0131\u015ft\u0131r\u0131l\u0131r, kolayca \u015fekillendirilir ve hemen pi\u015firilir. Ama\u00e7 yine lezzettir: i\u00e7i yo\u011fun ve doyurucu, kesip \u00fczerine tuzlu malzemeler s\u00fcrebilece\u011finiz s\u0131cac\u0131k bir ekmek\u00e7ik elde etmek. F\u0131r\u0131na verme an\u0131 belirleyicidir: sirke karbonata de\u011fdi\u011fi anda hamur tepkimeye girer ve ne kadar \u00e7abuk f\u0131r\u0131na verilirse gaz\u0131 o kadar iyi tutar.\n\n\n\nTemel malzemeler\n\n\n\nBir porsiyon i\u00e7in malzeme listesi k\u0131sad\u0131r ve her malzemenin ayr\u0131 bir i\u015flevi vard\u0131r (birden fazla ekmek\u00e7ik i\u00e7in miktarlar\u0131 katlay\u0131n). Temeli olu\u015fturan 50 g badem unu, hafif bir kuruyemi\u015f aromas\u0131 verir; s\u0131v\u0131 emme kapasitesi \u00f6\u011f\u00fct\u00fclme inceli\u011fine g\u00f6re de\u011fi\u015fir. \u0130nce \u00f6\u011f\u00fct\u00fclm\u00fc\u015f 20 g keten tohumu ba\u011flay\u0131c\u0131 g\u00f6revi g\u00f6r\u00fcr; i\u00e7erdi\u011fi m\u00fcsilaj gaz kabarc\u0131klar\u0131n\u0131 tutar. \u00c7\u0131rp\u0131l\u0131p k\u00f6p\u00fcrt\u00fclmeden do\u011frudan eklenen bir yumurta ak\u0131, hamuru nemlendirir ve pi\u015ferken kat\u0131la\u015f\u0131r. Bir yemek ka\u015f\u0131\u011f\u0131 s\u0131zma zeytinya\u011f\u0131, ekme\u011fin i\u00e7ini yumu\u015fat\u0131r ve kurumas\u0131n\u0131 azalt\u0131r.\n\n\n\nBunu da deneyin: Keten tohumlu d\u00fcr\u00fcmler.\n\n\n\nAlkali bir tat olu\u015fmas\u0131n\u0131 \u00f6nlemek i\u00e7in miktar\u0131 dikkatlice \u00f6l\u00e7\u00fclm\u00fc\u015f bir \u00e7ay ka\u015f\u0131\u011f\u0131 karbonat, kabart\u0131c\u0131 g\u00f6revi g\u00f6r\u00fcr; en son eklenen 3 \u00e7ay ka\u015f\u0131\u011f\u0131 beyaz sirke veya elma sirkesi, karbonat\u0131 etkinle\u015ftirerek kabarmay\u0131 ba\u015flat\u0131r. Y\u00fczeye hafif\u00e7e bast\u0131r\u0131lan file bademler f\u0131r\u0131nda k\u0131zar\u0131r. Sirke eklenmeden \u00f6nce hamur ufalan\u0131r gibi g\u00f6r\u00fcn\u00fcr, ard\u0131ndan yap\u0131\u015fkan ve esnek bir h\u00e2l al\u0131r; bu normaldir. \u00d6\u011f\u00fct\u00fclme inceli\u011fini kontrol etti\u011finiz bir badem unu se\u00e7in, keten tohumunu kullanmadan hemen \u00f6nce \u00f6\u011f\u00fct\u00fcn; g\u0131daya uygun karbonat ve s\u0131radan bir sirke yeterlidir.\n\n\n\nDoku, pi\u015firme ve servis\n\n\n\nHamurun tamamen p\u00fcr\u00fczs\u00fcz olmas\u0131 gerekmez: h\u0131zl\u0131ca k\u00fc\u00e7\u00fck bir top h\u00e2line getirilip pi\u015firme k\u00e2\u011f\u0131d\u0131 \u00fczerinde hafif\u00e7e yass\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda f\u0131r\u0131nda kabar\u0131r ve y\u00fczeyi d\u00fczg\u00fcnle\u015fir. 180 \u00b0C s\u0131cakl\u0131kta 40 dakikan\u0131n ard\u0131ndan y\u00fczeyi sertle\u015fip alt\u0131n rengini almal\u0131, file bademler ise hafif\u00e7e k\u0131zarm\u0131\u015f olmal\u0131d\u0131r; renk bir ipucudur ancak i\u00e7inin pi\u015fti\u011fini garanti etmez. Kesmeden \u00f6nce dinlendirmek, s\u0131cakken k\u0131r\u0131lgan olan i\u00e7 dokunun oturmas\u0131n\u0131 sa\u011flar. Tepkimeyi ba\u015flatmadan \u00f6nce tepsiyi haz\u0131rlay\u0131n, h\u0131zl\u0131ca \u015fekil verin ve k\u00f6p\u00fcrme ba\u015flad\u0131ktan sonra hamurla m\u00fcmk\u00fcn oldu\u011funca az oynay\u0131n.\n\n\n\nBenzer bir tarif: F\u00fcme somonlu ve mascarponeli lokmal\u0131k wrap'ler.\n\n\n\nYo\u011fu\u015fmay\u0131 azaltmak i\u00e7in iyice so\u011futulup paketlendi\u011finde yakla\u015f\u0131k 2 g\u00fcn saklanabilir. Dilerseniz so\u011fuduktan sonra, yeniden \u0131s\u0131tmay\u0131 kolayla\u015ft\u0131rmak i\u00e7in dilimleyerek dondurabilirsiniz. Il\u0131kken sade, tereya\u011f\u0131yla, ezilmi\u015f avokadoyla veya \u00fczerine biraz zeytinya\u011f\u0131 gezdirerek tad\u0131n\u0131 \u00e7\u0131karabilirsiniz. Tuzlu se\u00e7eneklerde tavuk rillettes veya dana rillettes, mimoza yumurta ya da Japon usul\u00fc lahana salatas\u0131 yan\u0131nda servis edilir; chien sosu veya tamari sosuyla lezzetlendirilebilir. D\u00fc\u015f\u00fck karbonhidratl\u0131 kalmas\u0131 i\u00e7in bal ve re\u00e7elden ka\u00e7\u0131n\u0131n. Bir porsiyon 379 kcal ve 6 g net karbonhidrat sa\u011flar.\n\n\n\nBenzer yemekleri d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\n\n\n\tBademli ve keten tohumlu keto ekmek\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t50 g badem unu20 g keten tohumu1 yumurta ak\u01311 yemek ka\u015f\u0131\u011f\u0131 nat\u00fcrel s\u0131zma zeytinya\u011f\u01311 \u00e7ay ka\u015f\u0131\u011f\u0131 karbonat3 \u00e7ay ka\u015f\u0131\u011f\u0131 beyaz sirke veya elma sirkesifile badem (\u00fczeri i\u00e7in)\t\n\t\n\t\tF\u0131r\u0131n\u0131 \u00f6nceden 180 dereceye \u0131s\u0131t\u0131n. F\u0131r\u0131n tepsisine pi\u015firme k\u00e2\u011f\u0131d\u0131 serin.Keten tohumlar\u0131n\u0131 un k\u0131vam\u0131na gelene kadar ince \u00f6\u011f\u00fct\u00fcn. Bir kar\u0131\u015ft\u0131rma kab\u0131nda badem unu ve karbonatla kar\u0131\u015ft\u0131r\u0131n.Yumurtay\u0131 k\u0131r\u0131p sar\u0131s\u0131n\u0131 ak\u0131ndan ay\u0131r\u0131n. Ak\u0131n\u0131 ekleyin. Sar\u0131s\u0131n\u0131 kullanmay\u0131n. Yumurta ak\u0131n\u0131 ve zeytinya\u011f\u0131n\u0131 kuru malzemelerle, ufalanan bir hamur elde edene kadar kar\u0131\u015ft\u0131r\u0131n.Sirkeyi hamurun \u00fczerine gezdirin. Hemen t\u00fcm malzemeleri kar\u0131\u015ft\u0131r\u0131n. Kar\u0131\u015f\u0131m k\u00f6p\u00fcrmeye ve biraz beyazla\u015fmaya ba\u015flayacakt\u0131r; bu normaldir (asit ve karbonat\u0131n tepkimesi). K\u0131vam\u0131 biraz yap\u0131\u015fkan ve c\u0131v\u0131k h\u00e2le gelir.Hamuru ellerinizle k\u00fc\u00e7\u00fck bir top h\u00e2line getirin. Kusursuz derecede p\u00fcr\u00fczs\u00fcz veya g\u00fczel g\u00f6r\u00fcnmesi gerekmez; k\u00fc\u00e7\u00fck ekmekler \u00e7ok kabaraca\u011f\u0131 i\u00e7in kabuklar\u0131 kendili\u011finden p\u00fcr\u00fczs\u00fczle\u015fecektir.K\u00fc\u00e7\u00fck hamur topunu f\u0131r\u0131n tepsisine koyup hafif\u00e7e yass\u0131la\u015ft\u0131r\u0131n. \u00dczerini file bademle s\u00fcsleyin (bademleri hamura hafif\u00e7e bast\u0131r\u0131n).F\u0131r\u0131n tepsisini hemen f\u0131r\u0131na koyun (karbonat h\u00e2l\u00e2 etkisini g\u00f6sterirken). Zamanlay\u0131c\u0131y\u0131 40 dakikaya ayarlay\u0131n. Ard\u0131ndan k\u00fc\u00e7\u00fck ekmekleri biraz daha dinlendirin.\t\n\t\n\t\tEkme\u011fi yakla\u015f\u0131k 2 g\u00fcn saklayabilir veya dondurabilirsiniz.\nGere\u00e7ler: 180 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, f\u0131r\u0131n tepsisi, PFAS i\u00e7ermeyen pi\u015firme k\u00e2\u011f\u0131d\u0131, kar\u0131\u015ft\u0131rma kab\u0131, k\u00fc\u00e7\u00fck k\u00e2se, \u00e7ay ka\u015f\u0131klar\u0131.\n\t\n\t\n\t\tAccompagnementFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/181804","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=181804"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/181804\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178812"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=181804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=181804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=181804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}