{"id":187224,"title":"Hindistan cevizi unlu pankek","modified":"2026-10-06T11:19:59+02:00","plain":"Bu\u011fday ve ilave \u015feker i\u00e7ermeyen, on be\u015f dakikada haz\u0131r olan Hindistan cevizi unlu ketojenik pankekler.\n\n\n\nBu k\u00fc\u00e7\u00fck pankekler tavada h\u0131zla k\u0131zar\u0131r, kenarlar\u0131 hafif\u00e7e kabar\u0131r ve s\u0131cak Hindistan cevizinin hafif kokusunu yayar. Bu\u011fday unu ve ilave \u015feker i\u00e7ermeyen bu ketojenik tarifin temelinde Hindistan cevizi unu ve ya\u011f\u0131 var. 2 ki\u015filik tarif, 15 dakikada haz\u0131rlan\u0131r ve iki\u015fer iki\u015fer pi\u015firilen yakla\u015f\u0131k 4 k\u00fc\u00e7\u00fck pankek verir; porsiyon ba\u015f\u0131na 1 g net karbonhidrat i\u00e7erir. Bu tarifi keto kahvalt\u0131lar\u0131m aras\u0131nda bulabilirsiniz.\n\n\n\nHindistan cevizi unlu pankek nedir?\n\n\n\nBu bu\u011fdays\u0131z ve ketojenik tarifte Hindistan cevizi unlu pankekler, tavada pi\u015firilen, d\u00fc\u015f\u00fck karbonhidratl\u0131, k\u00fc\u00e7\u00fck ve kal\u0131n hamur diskleridir. Hindistan cevizi unu, bu\u011fday ununun yerini al\u0131r ama \u00e7ok farkl\u0131 davran\u0131r: bol miktarda s\u0131v\u0131 emer ve \u0131s\u0131yla kat\u0131la\u015fmadan \u00f6nce daha da koyula\u015fan, yo\u011fun, neredeyse s\u0131k\u0131 bir hamur olu\u015fturur.\n\n\n\nMalzeme listesi k\u0131sa: 40 g Hindistan cevizi unu, 4 yumurta, 80 ml s\u00fct veya su, 2 \u00e7ay ka\u015f\u0131\u011f\u0131 krem tartarl\u0131 kabartma tozu, 1 yemek ka\u015f\u0131\u011f\u0131 yumu\u015fat\u0131lm\u0131\u015f Hindistan cevizi ya\u011f\u0131 ve bir tutam tuz. Yumurtalar hamuru bir arada tutar ve yumu\u015fakl\u0131k verir, kabartma tozu kabarmas\u0131n\u0131 sa\u011flar, s\u0131v\u0131 hamuru yumu\u015fat\u0131r, Hindistan cevizi ya\u011f\u0131 ise lezzeti zenginle\u015ftirir. Sonu\u00e7, bu\u011fday unuyla yap\u0131lan pankeklere g\u00f6re daha narindir; bazen biraz kuru olabilir ve belirgin bir yumurta tad\u0131 ta\u015f\u0131r.\n\n\n\nAyn\u0131 konuda: Nohut unlu krepler.\n\n\n\nBu ketojenik tarifin temel mant\u0131\u011f\u0131\n\n\n\nBu tarifin amac\u0131 basit: bu\u011fday unu kullanmadan, karbonhidrat y\u00fck\u00fcn\u00fc azaltarak pankek keyfini ya\u015fatmak. Hindistan cevizi unu, az miktarda kuru malzemeyle hamura yap\u0131 kazand\u0131r\u0131rken bol miktarda s\u0131v\u0131 emer. Bu nedenle hamur, klasik pankek hamuruna g\u00f6re daha az ak\u0131\u015fkand\u0131r: koyula\u015f\u0131r, yava\u015f akar ve dikkatli pi\u015firme gerektirir.\n\n\n\nMalzeme oranlar\u0131 \u00f6ncelikle hamurun da\u011f\u0131lmamas\u0131n\u0131 sa\u011flamak i\u00e7in belirlenmi\u015ftir. Pi\u015ferken b\u00fct\u00fcnl\u00fc\u011f\u00fcn\u00fc koruyan bir yap\u0131 olu\u015fturmak i\u00e7in yumurta miktar\u0131 y\u00fcksektir; krem tartarl\u0131 kabartma tozu pankeklerin kabarmas\u0131na yard\u0131mc\u0131 olur. Hindistan cevizi ya\u011f\u0131 hem hamurda hem de pi\u015firme s\u0131ras\u0131nda kullan\u0131l\u0131r; tereya\u011f\u0131 ve ilave \u015feker kullan\u0131lmaz.\n\n\n\nBu tarif, karbonhidrat al\u0131m\u0131na dikkat edenler i\u00e7in uygundur. Ancak yumurta i\u00e7erir; ayr\u0131ca beslenme k\u0131s\u0131tlamalar\u0131 s\u00f6z konusu oldu\u011funda s\u00fct ile su aras\u0131ndaki tercih \u00f6nem ta\u015f\u0131yabilir.\n\n\n\nDe\u011fi\u015fiklik i\u00e7in: F\u0131r\u0131nda yumurtal\u0131 avokado.\n\n\n\nAna malzemeler\n\n\n\n40 g Hindistan cevizi unu, hamura kal\u0131nl\u0131k ve yap\u0131 kazand\u0131ran, s\u0131v\u0131y\u0131 g\u00fc\u00e7l\u00fc bi\u00e7imde emen kuru temeldir: d\u00fc\u015f\u00fck karbonhidratl\u0131 bir \u00fcr\u00fcn se\u00e7in ve de\u011ferler de\u011fi\u015febildi\u011fi i\u00e7in etiketleri kar\u015f\u0131la\u015ft\u0131r\u0131n; rendelenmi\u015f Hindistan cevizi ayn\u0131 sonucu vermez. 4 yumurta, hamurun bir arada kalmas\u0131n\u0131 ve yumu\u015fakl\u0131\u011f\u0131n\u0131 sa\u011flar; k\u00f6p\u00fcrene kadar \u00e7\u0131rp\u0131ld\u0131\u011f\u0131nda hava kazanmas\u0131na da katk\u0131da bulunur.\n\n\n\n80 ml hayvansal veya bitkisel s\u00fct, hamuru nemlendirir; s\u00fct yerine ayn\u0131 miktarda su kullan\u0131labilir. Bitkisel s\u00fct tercih ediyorsan\u0131z ilave \u015feker i\u00e7ermedi\u011fini kontrol edin. 2 \u00e7ay ka\u015f\u0131\u011f\u0131 krem tartarl\u0131 kabartma tozu kabarmay\u0131 destekler; tek ba\u015f\u0131na krem tartar yeterli de\u011fildir. Bir yemek ka\u015f\u0131\u011f\u0131 yumu\u015fat\u0131lm\u0131\u015f Hindistan cevizi ya\u011f\u0131 hamura daha kolay kar\u0131\u015f\u0131r ve hamuru yumu\u015fat\u0131r; bir tutam tuz ise Hindistan cevizinin tatl\u0131l\u0131\u011f\u0131n\u0131 \u00f6ne \u00e7\u0131kar\u0131r.\n\n\n\nFransa'da Hindistan cevizi unu, krem tartarl\u0131 kabartma tozu gibi, \u00f6zellikle organik \u00fcr\u00fcn ma\u011fazalar\u0131nda, diyet \u00fcr\u00fcnleri reyonlar\u0131nda ve internette bulunur. Frans\u0131z etiketlerinde karbonhidrat sat\u0131r\u0131, mevzuata uygun hesaplamay\u0131 zaten yans\u0131t\u0131r: lifleri yeniden \u00e7\u0131karman\u0131za gerek yoktur.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Keten tohumlu porridge.\n\n\n\nPi\u015firme ipu\u00e7lar\u0131 ve servis\n\n\n\n\u00d6nce kuru malzemeleri, yani Hindistan cevizi unu, kabartma tozu ve tuzu kar\u0131\u015ft\u0131r\u0131n; ya\u011f\u0131 fazla \u0131s\u0131tmadan, yaln\u0131zca yumu\u015fatarak kullan\u0131n. Yumurtalar\u0131 k\u00f6p\u00fcrene kadar \u00e7\u0131rp\u0131n, s\u00fct\u00fc veya suyu, ard\u0131ndan ya\u011f\u0131 ve kuru malzemeleri ekleyin: hamur koyula\u015f\u0131r; istenen k\u0131vam bu yo\u011fun dokudur. Orta ate\u015fte, yuvarlak bir \u015fekil olu\u015fturmak i\u00e7in hamurun yakla\u015f\u0131k d\u00f6rtte birini tavan\u0131n ortas\u0131na yava\u015f\u00e7a d\u00f6k\u00fcn. \u0130lk y\u00fcz\u00fcn\u00fc 3 ila 4 dakika pi\u015firin, ard\u0131ndan dikkatlice \u00e7evirip di\u011fer y\u00fcz\u00fcn\u00fc 2 ila 3 dakika pi\u015firin.\n\n\n\nGlutensiz ba\u015fka bir alternatif i\u00e7in badem unlu keto pankek tarifime g\u00f6z at\u0131n.\n\n\n\nBenzer di\u011fer yemekleri d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\nAyn\u0131 anda iki pankeki \u00e7evirmek, d\u00f6rt pankeki \u00e7evirmekten daha kolayd\u0131r; b\u00fcy\u00fck, PFAS i\u00e7ermeyen bir tava veya pankek tavas\u0131 i\u015finizi kolayla\u015ft\u0131r\u0131r. Ayr\u0131ca kar\u0131\u015ft\u0131rma kab\u0131, \u00e7\u0131rp\u0131c\u0131, kep\u00e7e ve spatula gerekir. \u015eekersiz Hindistan cevizi kremas\u0131 ve birka\u00e7 \u00e7ilek gibi k\u0131vaml\u0131 ve az \u015fekerli e\u015flik\u00e7ilerle s\u0131cak servis edin; bal, \u015furup ve \u015fekerli s\u00fcr\u00fclebilir kremalardan ka\u00e7\u0131n\u0131n. Saklamak i\u00e7in k\u0131sa bir s\u00fcre so\u011fumalar\u0131n\u0131 bekleyin ve kapal\u0131 bir kapta buzdolab\u0131na kald\u0131r\u0131n. Donduracaksan\u0131z aralar\u0131na pi\u015firme k\u00e2\u011f\u0131d\u0131 koyun; ard\u0131ndan tavada hafif ate\u015fte yeniden \u0131s\u0131t\u0131n.\n\n\n\n\n\n\tHindistan cevizi unlu pankek (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t40 g Hindistan cevizi unu (karbonhidrat i\u00e7eri\u011fi en d\u00fc\u015f\u00fck olan\u0131 (8.9 g))4 yumurta80 ml hayvansal veya bitkisel s\u00fct2 \u00e7ay ka\u015f\u0131\u011f\u0131 kabartma tozu (krem tartarl\u0131)1 yemek ka\u015f\u0131\u011f\u0131 Hindistan cevizi ya\u011f\u0131 (yumu\u015fat\u0131lm\u0131\u015f)tutam tuz (pembe Himalaya tuzu veya Kelt deniz tuzu)Hindistan cevizi ya\u011f\u0131 (pi\u015firmek i\u00e7in)\t\n\t\n\t\tUnu kabartma tozu ve tuzla kar\u0131\u015ft\u0131r\u0131n.Bir yemek ka\u015f\u0131\u011f\u0131 Hindistan cevizi ya\u011f\u0131n\u0131 fazla \u0131s\u0131tmadan, yaln\u0131zca hamura iyice kar\u0131\u015fabilecek kadar eritin.Yumurtalar\u0131 k\u00f6p\u00fcrene kadar \u00e7\u0131rpma teli veya mikserle \u00e7\u0131rp\u0131n ve s\u00fct\u00fc veya suyu ekleyin. Ya\u011f\u0131 ekleyin. Ard\u0131ndan kuru malzemeleri ekleyin. Hamur yava\u015f yava\u015f koyula\u015facakt\u0131r. Ama\u00e7 da budur; hamuru suland\u0131rmay\u0131n.Tavay\u0131 \u00e7ok y\u00fcksek olmayan ate\u015fte \u0131s\u0131t\u0131n (ind\u00fcksiyonlu ocakta 6,5 ayar\u0131nda) ve tava \u0131s\u0131nd\u0131\u011f\u0131nda pi\u015firmek i\u00e7in biraz ya\u011f ekleyin.Bir \u00e7orba kep\u00e7esini yar\u0131s\u0131ndan biraz fazla doldurun (hamurun d\u00f6rt biriyle). Hamurun yava\u015f\u00e7a d\u00fczg\u00fcn bir daire \u015feklinde yay\u0131lmas\u0131 i\u00e7in kep\u00e7eyi pankekin merkezinde tutarak yava\u015f\u00e7a bo\u015falt\u0131n. Bu s\u0131rada hamurun kenarlar\u0131 hafif\u00e7e sertle\u015fmeye ba\u015flar ve kabartma tozu \u0131s\u0131n\u0131n etkisiyle etkinle\u015fir; b\u00f6ylece kal\u0131n ve kabar\u0131k bir pankek elde edilir. Dilerseniz bir pi\u015firme \u00e7emberi de kullan\u0131n.\u00c7o\u011fu tavaya 2 pankek rahatl\u0131kla s\u0131\u011far. D\u00f6rd\u00fcn\u00fc birden pi\u015firmek tavay\u0131 biraz fazla doldurabilir.1 y\u00fcz\u00fcn\u00fc yakla\u015f\u0131k 3 ila 4 dakika pi\u015firin. Bu hamur biraz sab\u0131r gerektirir. Ard\u0131ndan dikkatlice \u00e7evirin; bu k\u00fc\u00e7\u00fck pankekler yumu\u015fakt\u0131r ve kolayca da\u011f\u0131labilir. Di\u011fer y\u00fcz\u00fcn\u00fc de 2 ila 3 dakika pi\u015firin.\u0130\u015flemi tekrarlay\u0131n.\t\n\t\n\t\tDikkat: Hindistan cevizi unu, pankek yap\u0131m\u0131nda kullan\u0131m\u0131 zor bir undur. Bu tarif, m\u00fcmk\u00fcn oldu\u011funca az malzemeyle haz\u0131rlanabilecek temel bir tarif olarak tasarlanm\u0131\u015ft\u0131r. Birden fazla g\u0131da intolerans\u0131 olan ki\u015filer i\u00e7in uygundur. Daha yumu\u015fak bir sonu\u00e7 i\u00e7in ilave malzemeler eklemeniz \u00f6nerilir.\nEkipman: PFAS i\u00e7ermeyen b\u00fcy\u00fck tava (veya), Amerikan pankek tavas\u0131, spatula, kar\u0131\u015ft\u0131rma kab\u0131 + \u00e7\u0131rpma teli, \u00e7orba kep\u00e7esi, pi\u015firme \u00e7emberi (iste\u011fe ba\u011fl\u0131, pankek tavas\u0131 kullan\u0131l\u0131yorsa gerekmez).\n\t\n\t\n\t\tPetit d\u00e9jeunerAm\u00e9ricaine","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187224","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=187224"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187224\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/184771"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=187224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=187224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=187224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}