{"id":188460,"title":"Kabakl\u0131 yass\u0131 ekmek","modified":"2026-10-06T14:58:31+02:00","plain":"Unsuz kabakl\u0131 yass\u0131 ekmek: rendelenmi\u015f kabak, yumurta ve peynirle haz\u0131rlanan, diledi\u011finiz malzemelerle doldurabilece\u011finiz esnek, ketojenik bir taban.\n\n\n\nKenarlar\u0131 alt\u0131n renginde k\u0131zaran ve kolayca kesilen bu yumu\u015fak kabakl\u0131 yass\u0131 ekmek, sar\u0131msak ve so\u011fan tozuyla lezzetleniyor. Yass\u0131 ekmek gibi dolduruluyor, ancak un i\u00e7ermiyor: rendelenmi\u015f kabak, yumurta ve rendelenmi\u015f peynir, esnek ve kolayca \u015fekil verilebilen ketojenik bir taban olu\u015fturuyor. Kahvalt\u0131da veya \u00f6\u011fle yeme\u011finde servis edebilece\u011finiz iki porsiyon i\u00e7in, 35 dakikas\u0131 f\u0131r\u0131nda olmak \u00fczere toplam 45 dakika ay\u0131r\u0131n. Bu tarif, keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda yer al\u0131yor.\n\n\n\nKabakl\u0131 yass\u0131 ekmek nedir?\n\n\n\n\"Flatbread\" s\u00f6zc\u00fc\u011f\u00fc, ince ve yass\u0131 bir ekme\u011fi ifade eder. Bu kabakl\u0131 versiyonda rendelenmi\u015f sebze taban\u0131 olu\u015ftururken, yumurta ve peynir pi\u015firme s\u0131ras\u0131nda kar\u0131\u015f\u0131m\u0131n bir arada kalmas\u0131n\u0131 sa\u011flar. Kar\u0131\u015f\u0131mda un veya kabart\u0131c\u0131 bulunmaz ve yo\u011furmak gerekmez: pi\u015firme k\u00e2\u011f\u0131d\u0131na yay\u0131l\u0131r, ard\u0131ndan ince, alt\u0131n renginde ve esnek bir taban elde edilene kadar pi\u015firilir.\n\n\n\nDokusu, yumu\u015fak bir m\u00fccver ile yass\u0131 ekmek aras\u0131ndad\u0131r; unla yap\u0131lan ekme\u011fe g\u00f6re daha nemlidir. So\u011fuduktan sonra daha d\u00fczg\u00fcn kesilir ve \u00fczerine konan malzemeleri daha iyi ta\u015f\u0131r. Sar\u0131msak ve so\u011fan tozu su eklemeden belirgin bir lezzet verir, karabiber bu lezzeti tamamlar. Tuz ise hem tad\u0131n\u0131 belirginle\u015ftirir hem de k\u0131sa dinlendirme s\u0131ras\u0131nda kaba\u011f\u0131n suyunu b\u0131rakmas\u0131na yard\u0131mc\u0131 olur.\n\n\n\nAyn\u0131 konuda: Mikrodalgada bademli keto ekme\u011fi.\n\n\n\nG\u00fcnl\u00fck \u00f6\u011f\u00fcnler i\u00e7in d\u00fc\u015f\u00fck karbonhidratl\u0131 bir taban\n\n\n\nBu yass\u0131 ekmek, g\u00fcnl\u00fck d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenmeye uygundur. Diledi\u011finiz malzemelerle doldurabilece\u011finiz unsuz bir taban sunar: unun yerini kabak al\u0131r, yumurta ve peynir ise ba\u011flay\u0131c\u0131l\u0131k sa\u011flar. B\u00f6ylece unsuz veya ketojenik beslenmede h\u0131zl\u0131 \u00f6\u011f\u00fcnler haz\u0131rlayabilirsiniz.\n\n\n\nY\u00f6ntem olduk\u00e7a basittir. Yo\u011furma veya mayaland\u0131rma yoktur: kar\u0131\u015f\u0131m pi\u015firme k\u00e2\u011f\u0131d\u0131na d\u00f6k\u00fcl\u00fcr, f\u0131r\u0131nda pi\u015firilir ve her iki y\u00fcz\u00fcn\u00fcn de toparlanmas\u0131 i\u00e7in ters \u00e7evrilir. Tuzlu malzemelerle doldurmaya uygun bu taban, di\u011fer yass\u0131 ekmekler gibi \u00e7ok y\u00f6nl\u00fc kullan\u0131labilir.\n\n\n\nTemel malzemeler\n\n\n\nTarifin temelini kabak olu\u015fturur: b\u00fcy\u00fckl\u00fc\u011f\u00fcne g\u00f6re yakla\u015f\u0131k bir kaba\u011fa denk gelen 300 g kabakla ba\u015flay\u0131n; rendeleyip tuzlad\u0131ktan sonra suyunu iyice s\u0131karak yakla\u015f\u0131k 200 g s\u00fcz\u00fclm\u00fc\u015f kabak elde edin. Bu ad\u0131m \u00f6nemlidir; \u00e7\u00fcnk\u00fc fazla su ekme\u011fi k\u0131r\u0131lgan h\u00e2le getirirken, suyu iyice s\u0131k\u0131lm\u0131\u015f kabak sa\u011flam, esnek ve kolayca \u015fekil verilebilen bir taban sa\u011flar. H\u0131zl\u0131ca haz\u0131rlayabilece\u011finiz ba\u015fka bir tarif ar\u0131yorsan\u0131z, air fryer kabak da pratik bir se\u00e7enektir.\n\n\n\nBir alternatif olarak: Keto sar\u0131msakl\u0131 ekmek.\n\n\n\nTaze rendelenmi\u015f 50 g peynir, a\u011f\u0131zda eriyen bir doku ve hafif bir s\u00fct aromas\u0131 katar: az olgunla\u015ft\u0131r\u0131lm\u0131\u015f gouda \u00e7ok iyi sonu\u00e7 verir ve f\u0131r\u0131nda eriyerek kar\u0131\u015f\u0131m\u0131n ba\u011flanmas\u0131na yard\u0131mc\u0131 olur. \u0130ki yumurta, temel ba\u011flay\u0131c\u0131 g\u00f6revi g\u00f6r\u00fcr ve pi\u015ferken t\u00fcm kar\u0131\u015f\u0131m\u0131 sertle\u015ftirmeden k\u0131vam almas\u0131n\u0131 sa\u011flar.\n\n\n\nBir \u00e7ay ka\u015f\u0131\u011f\u0131 so\u011fan tozu, nem eklemeden lezzet verir; yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 sar\u0131msak tozu ise \u00e7e\u015fniyi g\u00fc\u00e7lendirir. Bir tutam taze \u00e7ekilmi\u015f karabiber lezzeti tamamlar. Yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 Kelt deniz tuzu da hem kar\u0131\u015f\u0131m\u0131 lezzetlendirir hem kaba\u011f\u0131n suyunu b\u0131rakmas\u0131na yard\u0131mc\u0131 olur.\n\n\n\nPi\u015firme, servis ve saklama\n\n\n\nYass\u0131 ekmek, tercihen PFAS i\u00e7ermeyen pi\u015firme k\u00e2\u011f\u0131d\u0131 \u00fczerinde, 200 \u00b0C s\u0131cakl\u0131kta pi\u015firilir. Tabakan\u0131n \u00e7ok ince olmamas\u0131 i\u00e7in fazla b\u00fcy\u00fck bir kap kullanmay\u0131n; yakla\u015f\u0131k 16 \u00d7 24 cm boyutlar\u0131nda bir kap uygundur. 25 dakika pi\u015firdikten sonra ters \u00e7evirin ve iyice toparlanmas\u0131 i\u00e7in 10 dakika daha f\u0131r\u0131na verin. Ters \u00e7evirme, dikkat gerektiren a\u015famad\u0131r: taban\u0131 k\u00e2\u011f\u0131d\u0131yla birlikte kald\u0131r\u0131n, \u00fczerine temiz bir pi\u015firme k\u00e2\u011f\u0131d\u0131 yerle\u015ftirin, ters \u00e7evirin ve ilk k\u00e2\u011f\u0131d\u0131 \u00e7\u0131kar\u0131n. Kaba\u011f\u0131n suyunu iyice s\u0131kmak bu ad\u0131m\u0131 belirgin bi\u00e7imde kolayla\u015ft\u0131r\u0131r; \u00e7\u00fcnk\u00fc fazla su y\u00fczeyi k\u0131r\u0131lgan h\u00e2le getirir.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Ispanakl\u0131 d\u00fcr\u00fcm.\n\n\n\nPi\u015ftikten sonra yass\u0131 ekme\u011fi doldurmadan \u00f6nce so\u011futmak iyi olur: b\u00f6ylece daha sa\u011flam durur ve daha d\u00fczg\u00fcn kesilir. Yar\u0131s\u0131, suyu iyice s\u00fcz\u00fclm\u00fc\u015f \u00e7i\u011f sebzeler ve air fryer tavuk g\u00f6\u011fs\u00fc ya da yumurta gibi bir protein kayna\u011f\u0131yla doyurucu bir sandvi\u00e7 haz\u0131rlamaya yeter. Az sulu malzemeler en iyi sonucu verir; soslar\u0131 ise az miktarda kullan\u0131n: biraz Japon mayonezi, sriracha sosu veya teriyaki yeterlidir. Di\u011fer yar\u0131s\u0131n\u0131 pi\u015firme k\u00e2\u011f\u0131d\u0131na sar\u0131p buzdolab\u0131nda saklayabilir ve ertesi g\u00fcn k\u0131sa s\u00fcre k\u0131zartabilirsiniz. \u0130\u00e7 malzemeler hari\u00e7, porsiyon ba\u015f\u0131na 5 g net karbonhidrat i\u00e7erir.\n\n\n\nRendelenmi\u015f kaba\u011f\u0131 de\u011ferlendirmenin bir ba\u015fka yolu da Kore usul\u00fc kabak m\u00fccverlerim.\n\n\n\nHer g\u00fcn keto yemekler haz\u0131rlamak i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerimi burada bulabilirsiniz.\n\n\n\n\n\n\tKabakl\u0131 yass\u0131 ekmek (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t300 g kabak (yakla\u015f\u0131k 1 kabak)50 g az olgunla\u015ft\u0131r\u0131lm\u0131\u015f peynir (taze rendelenmi\u015f)2 yumurta1 \u00e7ay ka\u015f\u0131\u011f\u0131 so\u011fan tozu0.5 \u00e7ay ka\u015f\u0131\u011f\u0131 sar\u0131msak tozu1 tutam karabiber (taze \u00e7ekilmi\u015f)0.5 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz (Kelt deniz tuzu)\t\n\t\n\t\tKaba\u011f\u0131 rendeleyin. Bir kaseye al\u0131p \u00fczerine bolca tuz serpin. K\u0131sa bir s\u00fcre dinlendirin.F\u0131r\u0131n\u0131 \u00f6nceden 200 dereceye \u0131s\u0131t\u0131n. Bir f\u0131r\u0131n kab\u0131na veya f\u0131r\u0131n tepsisine pi\u015firme ka\u011f\u0131d\u0131 serin.Kaba\u011f\u0131 mutfak bezine al\u0131n. M\u00fcmk\u00fcn oldu\u011funca fazla suyunu \u00e7\u0131karmak i\u00e7in s\u0131k\u0131n. Ba\u015flang\u0131\u00e7taki 300 gramdan yakla\u015f\u0131k 200 gram kalmal\u0131.Peyniri rendeleyin.Kaba\u011f\u0131 ve peyniri yumurta ve baharatlarla birlikte k\u00fc\u00e7\u00fck bir mutfak robotunda veya el blender\u0131n\u0131n kab\u0131nda kar\u0131\u015ft\u0131r\u0131n.Pi\u015firme ka\u011f\u0131d\u0131n\u0131n \u00fczerine d\u00f6k\u00fcn.F\u0131r\u0131nda 25 dakika pi\u015firin.Kab\u0131 f\u0131r\u0131ndan \u00e7\u0131kar\u0131n. Ekme\u011fi ters \u00e7evirip 10 dakika daha f\u0131r\u0131na verin. Ters \u00e7eviremiyor musunuz? O halde ekme\u011fi pi\u015firme ka\u011f\u0131d\u0131yla birlikte kald\u0131rarak kaptan \u00e7\u0131kar\u0131n. Yeni bir pi\u015firme ka\u011f\u0131d\u0131 al\u0131n. Ekme\u011fin \u00fczerine yerle\u015ftirin, ters \u00e7evirin ve eski ka\u011f\u0131d\u0131 \u00e7\u0131kar\u0131n.So\u011fumaya b\u0131rak\u0131n. Ben yar\u0131s\u0131n\u0131 sandvi\u00e7 yapmak i\u00e7in kullan\u0131yorum. Bol i\u00e7 malzemeyle kahvalt\u0131 veya \u00f6\u011fle yeme\u011fi i\u00e7in bana yeterli geliyor.Di\u011fer yar\u0131s\u0131n\u0131 (tercihen ka\u011f\u0131da sar\u0131l\u0131 olarak) buzdolab\u0131nda saklay\u0131n. Dilerseniz ertesi g\u00fcn k\u0131saca k\u0131zart\u0131n. Croque-monsieur veya mini pizza olarak da \u00e7ok lezzetli oluyor.\t\n\t\n\t\tEkipman: 200 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, PFAS i\u00e7ermeyen pi\u015firme ka\u011f\u0131d\u0131, f\u0131r\u0131n kab\u0131 (\u00e7ok b\u00fcy\u00fck olmas\u0131n, benimkinin taban \u00f6l\u00e7\u00fcs\u00fc 16x24 idi), (k\u00fc\u00e7\u00fck) mutfak robotu veya el blender\u0131, rende (d\u00f6rt y\u00fczl\u00fc), kar\u0131\u015ft\u0131rma kab\u0131, temiz mutfak bezi, spatula.\n\t\n\t\n\t\tAccompagnementAm\u00e9ricaine","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/188460","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=188460"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/188460\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/184892"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=188460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=188460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=188460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}