{"id":187619,"title":"Keto krakerler","modified":"2026-10-06T12:50:17+02:00","plain":"Badem unuyla haz\u0131rlanan, suda bekletilmi\u015f keten ve chia tohumlar\u0131yla ba\u011flanan, bu\u011fday unu ve yumurta i\u00e7ermeyen \u00e7\u0131t\u0131r \u00e7\u0131t\u0131r ketojenik krakerler.\n\n\n\nBu kraker, badem ve kavrulmu\u015f tohum aromas\u0131yla di\u015finizin alt\u0131nda \u00e7\u0131t\u0131rdayarak k\u0131r\u0131l\u0131r. Bu d\u00fc\u015f\u00fck karbonhidratl\u0131 versiyonda bu\u011fday ununun yerini badem unu al\u0131rken, s\u0131v\u0131y\u0131 emmi\u015f keten ve chia tohumlar\u0131 yumurta kullanmadan ba\u011flay\u0131c\u0131l\u0131k sa\u011flar. Aperitif yan\u0131nda sunabilece\u011finiz 9 kraker i\u00e7in 15 dakika haz\u0131rl\u0131k ve 40 dakika pi\u015firme olmak \u00fczere yakla\u015f\u0131k 55 dakika ay\u0131r\u0131n. Bu tarifi keto ekmek ve hamur i\u015fi tariflerim aras\u0131na ekleyebilirsiniz.\n\n\n\nKeto kraker nedir?\n\n\n\nBurada kraker s\u00f6zc\u00fc\u011f\u00fc, yumu\u015fak bir lokmadan ziyade \u00e7\u0131t\u0131rdayarak k\u0131r\u0131lan ince bir par\u00e7ay\u0131 tan\u0131mlar. Ketojenik anlam\u0131na gelen keto ise tarifin d\u00fc\u015f\u00fck karbonhidratl\u0131 bir yakla\u015f\u0131ma dayand\u0131\u011f\u0131n\u0131 belirtir: ni\u015fasta azalt\u0131l\u0131r, ya\u011f ve lif bak\u0131m\u0131ndan zengin malzemelere a\u011f\u0131rl\u0131k verilir. Al\u0131\u015f\u0131ld\u0131k unlu taban\u0131n yerini, k\u0131vam ve do\u011fal bir badem aromas\u0131 veren 100 g badem unu al\u0131r.\n\n\n\nHamura yap\u0131 kazand\u0131racak gluten olmad\u0131\u011f\u0131ndan bu g\u00f6revi tohumlar\u0131n lifleri \u00fcstlenir. 50 g \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu ve 50 g chia tohumu, 175 ml badem s\u00fct\u00fcn\u00fc emerek \u015fi\u015fer ve ince a\u00e7\u0131lmas\u0131 kolay, yo\u011fun ve yap\u0131\u015fkan bir hamur olu\u015fturur. \u0130ki \u00e7ay ka\u015f\u0131\u011f\u0131 krem tartarl\u0131 kabartma tozu hamuru hafifletir, iki tutam tuz ise lezzetleri belirginle\u015ftirir.\n\n\n\nAyn\u0131 tarzda bir ba\u015fka tarif: Keten tohumlu krakerler.\n\n\n\nBu versiyon hakk\u0131nda\n\n\n\nBu krakerler, ni\u015fasta bak\u0131m\u0131ndan zengin unlar\u0131 ve \u015fekeri s\u0131n\u0131rlayan tuzlu bir at\u0131\u015ft\u0131rmal\u0131k se\u00e7ene\u011fi sunar. D\u00fc\u015f\u00fck karbonhidrat yakla\u015f\u0131m\u0131n\u0131n temelini, k\u0131vam ve tokluk sa\u011flayan badem, keten tohumu ve chia olu\u015fturur.\n\n\n\nBu versiyonun \u00f6zelli\u011fi, tamamen bitkisel bir ba\u011flay\u0131c\u0131 kullan\u0131lmas\u0131d\u0131r. Keten tohumu, ba\u011flay\u0131c\u0131 \u00f6zelli\u011fini a\u00e7\u0131\u011fa \u00e7\u0131karmak i\u00e7in \u00f6rne\u011fin k\u00fc\u00e7\u00fck bir kahve de\u011firmeninde \u00f6\u011f\u00fct\u00fclmelidir. Chia ile birle\u015fti\u011finde, 15 dakikal\u0131k dinlenmenin ard\u0131ndan hamuru koyula\u015ft\u0131r\u0131r.\n\n\n\nBu\u011fday unuyla yap\u0131lan hamurun esnekli\u011fine sahip olmayan, ancak dikd\u00f6rtgen bi\u00e7iminde a\u00e7\u0131labilecek kadar b\u00fct\u00fcnl\u00fck ta\u015f\u0131yan yo\u011fun bir hamur elde edilir. Tarifin ketojenik beslenmeye uygunlu\u011fu, se\u00e7ilen \u00fcr\u00fcnlere, porsiyonlara ve krakerlerin yan\u0131nda sunulan yiyeceklere ba\u011fl\u0131d\u0131r.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\nBadem unu, unlu taban\u0131n yerini al\u0131r ve krakere yap\u0131 kazand\u0131r\u0131r: y\u00fcksek ya\u011f i\u00e7eri\u011fi a\u011f\u0131zda da\u011f\u0131lan bir doku olu\u015fmas\u0131na yard\u0131mc\u0131 olurken, hafif tad\u0131 kavrulmu\u015f aromalar\u0131 destekler. Burada kullan\u0131lan organik badem unu 3,9 g karbonhidrat i\u00e7erir; ilave \u015fekersiz bir \u00fcr\u00fcn tercih etmek daha iyidir.\n\n\n\nAyn\u0131 konuda: Kabakl\u0131 yass\u0131 ekmek.\n\n\n\nKeten tohumlar\u0131 kar\u0131\u015f\u0131ma eklenmeden \u00f6nce \u00f6\u011f\u00fct\u00fcl\u00fcr: s\u0131v\u0131yla temas ettiklerinde hamuru ba\u011flayan bir jel a\u00e7\u0131\u011fa \u00e7\u0131kar\u0131rlar. Karbonhidrat hesab\u0131nda da dikkate al\u0131nmal\u0131d\u0131rlar; kullan\u0131lan \u00fcr\u00fcnde 100 g ba\u015f\u0131na 13 g karbonhidrat bulundu\u011fundan, daha d\u00fc\u015f\u00fck karbonhidratl\u0131 bir keten tohumu se\u00e7ilebilir veya chia oran\u0131 art\u0131r\u0131labilir. \u00c7ok fazla s\u0131v\u0131 emen chia tohumlar\u0131 kar\u0131\u015f\u0131m\u0131 koyula\u015ft\u0131r\u0131r ve y\u00fczeyde g\u00f6r\u00fcn\u00fcr kal\u0131r; burada susam taneleri gibi \u00e7\u0131t\u0131rl\u0131k katarlar.\n\n\n\nKrem tartarl\u0131 kabartma tozu hamuru hafifletir ve s\u0131k\u0131\u015f\u0131k bir doku olu\u015fmas\u0131n\u0131 \u00f6nler; tek ba\u015f\u0131na krem tartar yeterli de\u011fildir. Tercihen ilave \u015fekersiz badem s\u00fct\u00fc, tohumlar\u0131 \u0131slatarak ba\u011flay\u0131c\u0131 \u00f6zelliklerini harekete ge\u00e7irir. \u0130ki tutam tuz, bademin tatl\u0131l\u0131\u011f\u0131n\u0131 dengeler ve tuzlu lezzeti sa\u011flar.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\nBa\u015far\u0131n\u0131n anahtar\u0131 hamurdur. Badem s\u00fct\u00fc eklendikten sonra 15 dakika dinlendirmek yeterlidir: keten ve chia tohumlar\u0131 s\u0131v\u0131y\u0131 emer, \u015fi\u015fer ve kar\u0131\u015f\u0131m\u0131 yo\u011fun bir hamura d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Hamur, ekmek hamuruna g\u00f6re daha az esnek ve yo\u011fun olsa da yakla\u015f\u0131k 20 cm eninde ve 30 cm boyunda a\u00e7\u0131labilecek kadar b\u00fct\u00fcnl\u00fck ta\u015f\u0131r. Krakerleri sonradan ay\u0131rabilmek i\u00e7in pi\u015firmeden \u00f6nce hamura kesik izleri yap\u0131l\u0131r. Pi\u015firme iki a\u015famada ger\u00e7ekle\u015fir: \u00f6nce 180 \u00b0C'de yakla\u015f\u0131k 25 dakika, ard\u0131ndan krakerler ayr\u0131l\u0131p ters \u00e7evrildikten sonra di\u011fer y\u00fczlerini kurutmak ve \u00e7\u0131t\u0131rl\u0131\u011f\u0131 art\u0131rmak i\u00e7in 10 ila 15 dakika daha pi\u015firilir.\n\n\n\nBir de\u011fi\u015fiklik i\u00e7in: Mikrodalgada bademli keto ekme\u011fi.\n\n\n\nSo\u011fuduktan sonra kraker kolayca \u00e7\u0131t\u0131rdayarak k\u0131r\u0131l\u0131r; a\u011f\u0131zda \u00e7abuk da\u011f\u0131lan bir dokuya ve belirgin bir tohum aromas\u0131na sahiptir. Sade olarak, taze peynir veya ezilmi\u015f avokadoyla ya da Asya usul\u00fc rillettes, mimoza yumurta ve raita gibi ferahlat\u0131c\u0131 bir sos e\u015fli\u011finde yenebilir. \u00c7\u0131t\u0131rl\u0131\u011f\u0131n\u0131 korumak i\u00e7in nemli malzemeler son anda eklenir. Her bir kraker yakla\u015f\u0131k 122 kcal ve 2 g net karbonhidrat i\u00e7erir; krakerler so\u011fuduktan sonra aralar\u0131na pi\u015firme k\u00e2\u011f\u0131d\u0131 konulup gev\u015fek\u00e7e sar\u0131larak 3 ila 4 g\u00fcn saklanabilir; kapal\u0131 bir po\u015fette ise yumu\u015farlar.\n\n\n\nT\u00fcm keto tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tKeto krakerler\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t50 g keten tohumu50 g chia tohumu100 g badem unu2 \u00e7ay ka\u015f\u0131\u011f\u0131 kabartma tozu (krem tartarl\u0131)175 ml badem s\u00fct\u00fc2 tutam tuz (Kelt deniz tuzu)\t\n\t\n\t\tKeten tohumlar\u0131n\u0131 \u00f6\u011f\u00fct\u00fcn (ben k\u00fc\u00e7\u00fck bir kahve de\u011firmeni kullan\u0131yorum).\u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumlar\u0131n\u0131 chia tohumlar\u0131, badem unu ve kabartma tozuyla bir kar\u0131\u015ft\u0131rma kab\u0131nda kar\u0131\u015ft\u0131r\u0131n.Badem s\u00fct\u00fcn\u00fc ekleyin ve \u00e7eyrek saat dinlendirin. Bu s\u00fcre, keten ve chia tohumlar\u0131n\u0131n s\u0131v\u0131y\u0131 emebilmesi i\u00e7in gereklidir. Yo\u011fun ve daha yap\u0131\u015fkan bir hamur olu\u015facakt\u0131r.F\u0131r\u0131n\u0131 \u00f6nceden 180 dereceye \u0131s\u0131t\u0131n. F\u0131r\u0131n tepsisini haz\u0131rlay\u0131n.Pi\u015firme ka\u011f\u0131d\u0131n\u0131 ikiye katlay\u0131n. Yakla\u015f\u0131k 20 cm'ye 30 cm boyutlar\u0131nda bir dikd\u00f6rtgen \u00f6l\u00e7\u00fcn. Kapatmak i\u00e7in kenarlar\u0131 katlay\u0131n. Bu \u00e7er\u00e7eve, hamuru a\u00e7man\u0131za yard\u0131mc\u0131 olacakt\u0131r.Pi\u015firme ka\u011f\u0131d\u0131n\u0131 a\u00e7\u0131n. Hamuru dikd\u00f6rtgenin i\u00e7ine yay\u0131n. Pi\u015firme ka\u011f\u0131d\u0131n\u0131 tekrar kapat\u0131n ve katlanm\u0131\u015f kenarlar alta gelecek \u015fekilde yerle\u015ftirin. Hamuru \u00e7er\u00e7evenin i\u00e7inde merdaneyle d\u00fczle\u015ftirin.Pi\u015firme ka\u011f\u0131d\u0131n\u0131 a\u00e7\u0131n ve hamurun \u00fczerine b\u0131\u00e7ak veya pizza kesiciyle \u00e7izikler atarak k\u0131rma \u00e7izgileri olu\u015fturun. Ben genellikle 9 kraker yap\u0131yorum.25 dakika f\u0131r\u0131nda pi\u015firin. Ard\u0131ndan k\u0131sa s\u00fcreli\u011fine f\u0131r\u0131ndan \u00e7\u0131kar\u0131n. Krakerleri kesim \u00e7izgileri boyunca k\u0131r\u0131n ve ters \u00e7evirin. Sonra tekrar f\u0131r\u0131na koyup 10 ila 15 dakika daha pi\u015firin.Krakerleri 3 ila 4 g\u00fcn saklayabilirsiniz. Kapal\u0131 bir plastik po\u015fete koymay\u0131n; yumu\u015far ve lastiksi bir doku al\u0131rlar. Ben saklamak i\u00e7in kulland\u0131\u011f\u0131m pi\u015firme ka\u011f\u0131d\u0131n\u0131 8 k\u00fc\u00e7\u00fck par\u00e7aya ve bir b\u00fcy\u00fck par\u00e7aya kesiyorum; k\u00fc\u00e7\u00fck par\u00e7alar\u0131 krakerlerin aras\u0131na koyuyor, b\u00fcy\u00fck par\u00e7ayla da krakerleri gev\u015fek\u00e7e sar\u0131yorum.\t\n\t\n\t\tT\u00fcm tohumlar ve kuruyemi\u015fler paleo beslenmeye uygundur. Badem unu ve tohumlar ayr\u0131ca az miktarda karbonhidrat i\u00e7erir ve d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmede kullan\u0131l\u0131r.\nBen 3,9 gram karbonhidrat i\u00e7eren organik badem unu kullan\u0131yorum. Keten tohumlar\u0131, makro besin hesab\u0131nda krakerlerin karbonhidrat miktar\u0131n\u0131 5 gram s\u0131n\u0131r\u0131n\u0131n biraz \u00fczerine \u00e7\u0131kar\u0131yor (foto\u011frafa bak\u0131n). 100 gram\u0131nda 13 gram karbonhidrat bulunan organik keten tohumu kullan\u0131yorum. Bunlar\u0131n tamam\u0131n\u0131 chia tohumlar\u0131yla veya daha az karbonhidrat i\u00e7eren keten tohumlar\u0131yla de\u011fi\u015ftirmek m\u00fcmk\u00fcnd\u00fcr.\nEkipman: 175 dereceye ayarlanm\u0131\u015f f\u0131r\u0131n, F\u0131r\u0131n tepsisi, PFAS i\u00e7ermeyen pi\u015firme ka\u011f\u0131d\u0131, Kar\u0131\u015ft\u0131rma kab\u0131, K\u00fc\u00e7\u00fck kahve de\u011firmeni (elektrikli).\n\t\n\t\n\t\tSnackFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187619","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=187619"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187619\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/184808"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=187619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=187619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=187619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}