{"id":188929,"title":"Keten tohumlu porridge","modified":"2026-10-06T16:32:53+02:00","plain":"Keten tohumu, kahve ve Hindistan cevizi s\u00fct\u00fcyle haz\u0131rlanan, \u00fczeri kavrulmu\u015f badem, k\u00fcp do\u011franm\u0131\u015f bal kaba\u011f\u0131 ve kakao \u00e7ekirde\u011fi par\u00e7ac\u0131klar\u0131yla s\u00fcslenen tah\u0131ls\u0131z bir porridge.\n\n\n\nKahve Hindistan cevizi s\u00fct\u00fcne aromas\u0131n\u0131 verir, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumlar\u0131 yo\u011fun bir krema olu\u015fturur; kavrulmu\u015f bademler, bal kaba\u011f\u0131 k\u00fcpleri ve kakao \u00e7ekirde\u011fi par\u00e7ac\u0131klar\u0131 ise doku \u00e7e\u015fitlili\u011fi katar. Bu porridge, yulaf ezmesi yerine \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu kullan\u0131larak haz\u0131rlanan, besleyici ve d\u00fc\u015f\u00fck karbonhidratl\u0131 bir kahvalt\u0131d\u0131r. Bir ki\u015filik porsiyon i\u00e7in 10 dakika haz\u0131rl\u0131k ve 10 dakika pi\u015firme olmak \u00fczere toplam 20 dakika ay\u0131r\u0131n. Keto kahvalt\u0131 tariflerim aras\u0131na ekleyebilece\u011finiz bir se\u00e7enek.\n\n\n\nKeten tohumlu porridge nedir?\n\n\n\nPorridge burada da temel \u00f6zelli\u011fini korur: ka\u015f\u0131kla yenen, s\u0131cak, koyu k\u0131vaml\u0131 ve i\u00e7 \u0131s\u0131tan bir kar\u0131\u015f\u0131m. De\u011fi\u015fen \u015fey temel malzemedir: yulaf ezmesinin yerini \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumlar\u0131 al\u0131r ve s\u0131v\u0131yla temas ettiklerinde k\u0131vam al\u0131rlar; i\u00e7erdikleri m\u00fcsilaj, yumu\u015fak ve neredeyse ka\u015f\u0131\u011f\u0131 kaplayan bir k\u0131vam sa\u011flar. Konserve yo\u011fun k\u0131vaml\u0131 Hindistan cevizi s\u00fct\u00fc dolgunluk ve ya\u011f, kahve ise belirgin bir ac\u0131l\u0131k ve kavrulmu\u015f aromalar katar.\n\n\n\nBu doku, Hindistan cevizi s\u00fct\u00fcnde en az 10 dakika dinlendirilen keten tohumlar\u0131 sayesinde olu\u015fur. Tohumlar, eritritolle birlikte \u0131s\u0131t\u0131l\u0131p kahveyle tatland\u0131r\u0131lmadan \u00f6nce koyula\u015f\u0131r. El blender\u0131ndan ge\u00e7irmek, yulaf lapas\u0131ndan daha ipeksi ve p\u00fcr\u00fczs\u00fcz bir k\u0131vam sa\u011flar. \u00dczerine tavada sotelenmi\u015f bal kaba\u011f\u0131 k\u00fcpleri, hafif\u00e7e kavrulmu\u015f bademler ve \u00e7\u0131t\u0131r kakao par\u00e7ac\u0131klar\u0131 eklenir.\n\n\n\nFarkl\u0131 bir se\u00e7enek i\u00e7in: Shakshuka’n\u0131n patl\u0131canl\u0131 versiyonu.\n\n\n\nTah\u0131ls\u0131z, s\u0131cac\u0131k bir k\u00e2se\n\n\n\nBu uyarlama basit bir iste\u011fe yan\u0131t verir: sabahlar\u0131 tah\u0131l i\u00e7ermeyen, s\u0131cak ve tok tutan bir k\u00e2se. \u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumlar\u0131 bunun i\u00e7in idealdir; s\u0131v\u0131y\u0131 emdikten sonra uzun s\u00fcre pi\u015firmeye gerek kalmadan koyula\u015f\u0131r ve belirgin lezzetlerle bulu\u015fmaya haz\u0131r, yo\u011fun bir taban olu\u015ftururlar.\n\n\n\nYo\u011fun k\u0131vaml\u0131 Hindistan cevizi s\u00fct\u00fc kremams\u0131 bir temel olu\u015fturur, kahve kavrulmu\u015f notalar\u0131 \u00f6ne \u00e7\u0131kar\u0131p tatl\u0131l\u0131k hissini dengeler, eritritol tatland\u0131r\u0131r, bal kaba\u011f\u0131 ise bitkisel bir lezzet ve s\u0131cak bir renk katar. Yulaf lapas\u0131na k\u0131yasla, yulaf tanelerinin \u00e7i\u011fnenebilir dokusu yerine daha kadifemsi bir krema elde edilir.\n\n\n\nBu k\u00e2seyi \u00f6zel k\u0131lan, z\u0131tl\u0131klard\u0131r: ipeksi bir taban, a\u011f\u0131zda da\u011f\u0131lan bal kaba\u011f\u0131, \u00e7\u0131t\u0131r bademler ve yo\u011fun kakao. Kahve ve Hindistan cevizi aromalar\u0131, s\u0131cak bir congee kadar i\u00e7 \u0131s\u0131tan, tatl\u0131-ac\u0131 ve besleyici bir kahvalt\u0131 sunar.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Tavada Floransa usul\u00fc yumurta.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\n3 ila 4 yemek ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, kar\u0131\u015f\u0131m\u0131n temelini olu\u015fturur ve k\u0131vam\u0131n\u0131 koyula\u015ft\u0131r\u0131r; \u00f6\u011f\u00fct\u00fclm\u00fc\u015f olmas\u0131, tohumlar\u0131n e\u015fit da\u011f\u0131lmas\u0131n\u0131 sa\u011flar ve b\u00fct\u00fcn tohumlar\u0131n bask\u0131n oldu\u011fu bir dokuyu \u00f6nler. 150 ml konserve yo\u011fun k\u0131vaml\u0131 Hindistan cevizi s\u00fct\u00fc, Hindistan cevizi i\u00e7ece\u011fine g\u00f6re daha yo\u011fun olup kremams\u0131 bir doku ve ya\u011f sa\u011flar. 200 ml kahve, ac\u0131l\u0131\u011f\u0131yla lezzete damgas\u0131n\u0131 vurur ve tat dengesinin ana belirleyicisi olur.\n\n\n\n2 yemek ka\u015f\u0131\u011f\u0131 eritritol, sofra \u015fekeri kullanmadan tatl\u0131l\u0131k sa\u011flar ve \u00e7ok az esmerle\u015fir; bu da yaln\u0131zca yumu\u015fat\u0131lan bal kaba\u011f\u0131 i\u00e7in uygundur. K\u00fc\u00e7\u00fck ve e\u015fit k\u00fcpler h\u00e2linde do\u011franm\u0131\u015f 75 g bal kaba\u011f\u0131, tatl\u0131l\u0131k ve renk katar; farkl\u0131 bir doku i\u00e7in bal mumu kaba\u011f\u0131 da bu tarife uygundur. Bir avu\u00e7 file badem, air fryer\u2019da kavrulmu\u015f f\u0131nd\u0131k tarifinde oldu\u011fu gibi ayr\u0131 olarak kavruldu\u011funda \u00e7\u0131t\u0131rl\u0131k ve kavrulmu\u015f bir lezzet katar.\n\n\n\nBir \u00e7ay ka\u015f\u0131\u011f\u0131 kakao \u00e7ekirde\u011fi par\u00e7ac\u0131\u011f\u0131, hafif ac\u0131 ve \u00e7\u0131t\u0131r dokunu\u015fuyla kavrulmu\u015f notalar\u0131 tamamlar. \u0130ste\u011fe ba\u011fl\u0131 bir \u00e7ay ka\u015f\u0131\u011f\u0131 \u015fekersiz badem ezmesi, son dokunu\u015fta lezzeti yumu\u015fat\u0131r; bir tutam tuz ise ya\u011fl\u0131l\u0131\u011f\u0131, ac\u0131l\u0131\u011f\u0131 ve tatl\u0131l\u0131\u011f\u0131 dengeler. Hindistan cevizi ya\u011f\u0131, bal kaba\u011f\u0131n\u0131 sotelemek i\u00e7in kullan\u0131l\u0131r ve Hindistan cevizi aromas\u0131n\u0131 hafif\u00e7e vurgular.\n\n\n\nBunu da deneyin: Ton bal\u0131kl\u0131 ve kabakl\u0131 yumurta muffinleri.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\nPorridge\u2019i tavada sotelenmi\u015f bal kaba\u011f\u0131 ve file bademlerle birlikte s\u0131cac\u0131k servis edin. Badem ezmesini, kakao par\u00e7ac\u0131klar\u0131yla birlikte son dokunu\u015f olarak k\u00fc\u00e7\u00fck miktarlarda ekleyin. D\u00fc\u015f\u00fck karbonhidratl\u0131 bir se\u00e7enek olarak kalmas\u0131 i\u00e7in bal, \u015furuplar ve \u015fekerli granolalardan ka\u00e7\u0131nmak en iyisidir.\n\n\n\nT\u00fcm keto tariflerimi ke\u015ffedin.\n\n\n\nArtan olursa porridge taban\u0131n\u0131 h\u0131zla so\u011futun, \u00fcst malzemelerini ayr\u0131 saklay\u0131n ve kar\u0131\u015ft\u0131rarak k\u0131s\u0131k ate\u015fte yeniden \u0131s\u0131t\u0131n. Porsiyon ba\u015f\u0131na yakla\u015f\u0131k 615 kcal i\u00e7erir; bu de\u011fer kullan\u0131lan kaba\u011fa, sert kabuklu yemi\u015flere ve eritritol miktar\u0131na g\u00f6re de\u011fi\u015fir.\n\n\n\n\n\n\tKeten tohumlu porridge (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t200 ml kahve (yakla\u015f\u0131k 2 fincan filtre kahve)150 ml Hindistan cevizi s\u00fct\u00fc (koyu k\u0131vaml\u0131, konserve)3 ila 4 yemek ka\u015f\u0131\u011f\u0131 keten tohumu2 yemek ka\u015f\u0131\u011f\u0131 eritritol75 g bal kaba\u011f\u0131 (k\u00fcp do\u011franm\u0131\u015f)1 avu\u00e7 file badem1 \u00e7ay ka\u015f\u0131\u011f\u0131 kakao \u00e7ekirde\u011fi par\u00e7ac\u0131klar\u01311 \u00e7ay ka\u015f\u0131\u011f\u0131 badem ezmesi1 tutam Kelt deniz tuzu (veya pembe Himalaya tuzu)Hindistan cevizi ya\u011f\u0131 (bal kaba\u011f\u0131n\u0131 sotelemek i\u00e7in)\t\n\t\n\t\tKeten tohumlar\u0131n\u0131 \u00f6\u011f\u00fct\u00fcn veya havanda d\u00f6v\u00fcn (ben bunun i\u00e7in k\u00fc\u00e7\u00fck bir elektrikli kahve de\u011firmeni ald\u0131m). Koyu k\u0131vaml\u0131 Hindistan cevizi s\u00fct\u00fcnde bekletin (en az 10 dakika). Bunu do\u011frudan daha sonra kullanaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck tencerede yapabilirsiniz. \u0130yice kar\u0131\u015ft\u0131r\u0131n.Kahveyi haz\u0131rlay\u0131n; yakla\u015f\u0131k 2 normal fincan kahve gerekiyor. Daha yo\u011fun bir tat i\u00e7in biraz daha fazla kahve kullan\u0131n ve Hindistan cevizi s\u00fct\u00fcn\u00fc ayn\u0131 miktarda azalt\u0131n.Bir avu\u00e7 file bademi tavada kavurun, ard\u0131ndan kenara al\u0131n.Bal kaba\u011f\u0131n\u0131 k\u00fc\u00e7\u00fck par\u00e7alar halinde do\u011fray\u0131n ve tavada bir ka\u015f\u0131k eritritol ve biraz Hindistan cevizi ya\u011f\u0131yla soteleyin.Keten tohumlar\u0131yla birlikte Hindistan cevizi s\u00fct\u00fcn\u00fc \u0131s\u0131t\u0131n (kar\u0131\u015f\u0131m bu a\u015famada biraz koyula\u015fm\u0131\u015f olmal\u0131). Kahveyi ve bir ka\u015f\u0131k eritritol\u00fc ekleyin. K\u0131saca kar\u0131\u015ft\u0131r\u0131n. Ard\u0131ndan p\u00fcr\u00fczs\u00fcz ve kremsi bir k\u0131vam elde edene kadar el blender\u0131ndan ge\u00e7irin.Porridge'i bir kaseye d\u00f6k\u00fcn ve \u00fczerini tavada sotelenmi\u015f bal kaba\u011f\u0131 ve file bademle s\u00fcsleyin. \u0130ste\u011fe ba\u011fl\u0131 olarak k\u00fc\u00e7\u00fck bir ka\u015f\u0131k kuruyemi\u015f ezmesi ve kakao \u00e7ekirde\u011fi par\u00e7ac\u0131klar\u0131 ekleyin.\t\n\t\n\t\tEkipman: K\u00fc\u00e7\u00fck sapl\u0131 tencere (porridge i\u00e7in), PFAS i\u00e7ermeyen k\u00fc\u00e7\u00fck tava (bal kaba\u011f\u0131 i\u00e7in), Tahta ka\u015f\u0131k (kar\u0131\u015ft\u0131rmak i\u00e7in).\n\t\n\t\n\t\tPetit d\u00e9jeuner","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/188929","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=188929"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/188929\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/184938"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=188929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=188929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=188929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}