{"id":189602,"title":"Keto sar\u0131msakl\u0131 ekmek","modified":"2026-10-06T18:25:01+02:00","plain":"Unsuz, ketojenik bir sar\u0131msakl\u0131 ekmek: feta peyniri, yumurta, tohumlar ve cevizle haz\u0131rlanan yo\u011fun dokulu i\u00e7i, ezilmi\u015f sar\u0131msak ve kuru otlarla lezzetleniyor.\n\n\n\nAlt\u0131n rengi kabu\u011fu hafif\u00e7e \u00e7\u0131t\u0131rdar, ezilmi\u015f sar\u0131msak ve kuru otlar\u0131n kokusu burnunuza gelir, ard\u0131ndan yo\u011fun ve yumu\u015fak i\u00e7i a\u011f\u0131zda erir. Bu ketojenik sar\u0131msakl\u0131 ekmek unsuz haz\u0131rlan\u0131r: yap\u0131s\u0131n\u0131 feta peynirinden, rendelenebilir bir peynirden, yumurtalardan, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumundan, kabak veya ay \u00e7ekirde\u011fi i\u00e7inden ve cevizden al\u0131r. Yakla\u015f\u0131k on iki dilimlik bir ekmek i\u00e7in elli dakika kadar pi\u015firme s\u00fcresi ay\u0131r\u0131n. Bu tarif, keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda yer al\u0131yor.\n\n\n\nKeto sar\u0131msakl\u0131 ekmek nedir?\n\n\n\nSar\u0131msakl\u0131 ekmek, her \u015feyden \u00f6nce sar\u0131msak aromas\u0131n\u0131n bask\u0131n oldu\u011fu bir ekmektir. Bu versiyonu ketojeniktir, yani karbonhidrat oran\u0131 d\u00fc\u015f\u00fckt\u00fcr: tah\u0131l ununun yerini, hamurun bir arada durmas\u0131n\u0131 sa\u011flayan peynir, yumurta, tohum ve ceviz kar\u0131\u015f\u0131m\u0131 al\u0131r. Ezilmi\u015f sar\u0131msak do\u011frudan hamura eklenir; b\u00f6ylece yaln\u0131zca y\u00fczeyi de\u011fil, ekme\u011fin t\u00fcm i\u00e7ini lezzetlendirir.\n\n\n\nFeta peyniri tuzlu ve nemli bir temel olu\u015ftururken, taze veya hafif olgunla\u015ft\u0131r\u0131lm\u0131\u015f peynir pi\u015ferken erir. \u0130nce \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu nemi emer; kabak veya ay \u00e7ekirde\u011fi i\u00e7i ve ceviz ise hamura yo\u011funluk kazand\u0131r\u0131r. Kuru otlar ve pul biber, peynirlerin zengin lezzetini dengeler.\n\n\n\nBenzer tarzda ba\u015fka bir tarif: Ispanakl\u0131 wrap.\n\n\n\nBu versiyonun \u00e7\u0131k\u0131\u015f noktas\u0131\n\n\n\nBu versiyon, d\u00fc\u015f\u00fck karbonhidratl\u0131 beslenirken sar\u0131msakl\u0131 ekmek keyfini yeniden ya\u015faman\u0131z\u0131 sa\u011flar. Unsuz bir hamura yap\u0131 kazand\u0131rabilen malzemelere dayan\u0131r: \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, ceviz ve kabak veya ay \u00e7ekirde\u011fi i\u00e7i hamura k\u0131vam verirken, yumurtalar ve peynirler pi\u015firme s\u0131ras\u0131nda t\u00fcm malzemeleri birbirine ba\u011flar.\n\n\n\nEkme\u011fin her katman\u0131 lezzetlidir; sar\u0131msak, kuru otlar ve biber t\u00fcm i\u00e7ine n\u00fcfuz eder. Feta peyniri, zeytin ve otlarla, belirgin tuzlu lezzeti sayesinde aperitif sofralar\u0131nda kendine yer bulur.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\nHamurun temelini, tuz, nem ve ya\u011f sa\u011flayan 250 g feta peyniri, eriyerek malzemeleri birbirine ba\u011flayan 100 g taze veya hafif olgunla\u015ft\u0131r\u0131lm\u0131\u015f rendelenebilir peynir ve dilimlerken da\u011f\u0131lmas\u0131n\u0131 \u00f6nleyen 3 yumurta olu\u015fturur. 125 g ince \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, nemi emen taban\u0131 olu\u015fturur ve dinlenme s\u00fcresinde yumurtalarla feta peynirinin nemini \u00e7eker.\n\n\n\nAyn\u0131 konuda: Keten tohumlu d\u00fcr\u00fcmler.\n\n\n\n40 g kabak veya ay \u00e7ekirde\u011fi i\u00e7i ile 40 g \u00f6\u011f\u00fct\u00fclm\u00fc\u015f ceviz, hamura dolgunluk ve kuruyemi\u015f aromalar\u0131 kazand\u0131r\u0131r. 4 di\u015f sar\u0131msak, sevenler i\u00e7in daha fazlas\u0131, ilk lokmadan itibaren ekme\u011fe karakterini verir. Her birinden bir \u00e7ay ka\u015f\u0131\u011f\u0131 kullan\u0131lan kuru biberiye, kekik ve zahter, Akdeniz esintileri katarken 2 \u00e7ay ka\u015f\u0131\u011f\u0131 pul biber de lezzeti canland\u0131r\u0131r.\n\n\n\nDo\u011franm\u0131\u015f 6 Kalamata zeytini, tuz, umami ve yer yer daha yumu\u015fak bir doku katar. Yar\u0131m yemek ka\u015f\u0131\u011f\u0131 avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131, y\u00fczeye s\u00fcrmek i\u00e7in kullan\u0131l\u0131r. Damak zevkinize g\u00f6re d\u00f6rt adet kurutulmu\u015f domates de ekleyebilirsiniz; ancak bunlar karbonhidrat miktar\u0131n\u0131 de\u011fi\u015ftirir ve belirtilen besin de\u011ferlerine dahil de\u011fildir. Tuz eklemenize gerek yok; feta peyniri, di\u011fer peynir ve zeytinler zaten yeterince tuz sa\u011flar.\n\n\n\nTeknik bilgiler ve servis\n\n\n\nBesin de\u011ferleri, kurutulmu\u015f domates eklenmeden haz\u0131rlanan ve 12 dilime b\u00f6l\u00fcnen ekme\u011fin bir dilimi i\u00e7indir: 2 g net karbonhidrat, 197 kcal, 10 g protein, 16 g ya\u011f, 5 g doymu\u015f ya\u011f ve 3 g lif. Pi\u015firme iki a\u015famada yap\u0131l\u0131r: \u00f6nce 200 \u00b0C s\u0131cakl\u0131kta yar\u0131m saatten biraz fazla, ard\u0131ndan 160 \u00b0C s\u0131cakl\u0131kta 15 dakika: b\u00f6ylece kabuk k\u0131zar\u0131rken i\u00e7i yumu\u015fak ve s\u0131k\u0131 kal\u0131r. F\u0131r\u0131ndan \u00e7\u0131kard\u0131ktan sonra ekme\u011fi tel \u0131zgara \u00fczerinde so\u011fumaya b\u0131rak\u0131n; buhar\u0131 \u00e7\u0131kar ve i\u00e7i bu\u011fday ekme\u011fine g\u00f6re daha k\u0131r\u0131lgan olsa da daha d\u00fczg\u00fcn dilimlenir.\n\n\n\nFarkl\u0131 bir alternatif i\u00e7in: F\u00fcme somonlu ve mascarponeli lokmal\u0131k d\u00fcr\u00fcmler.\n\n\n\nBu ekmek sofrada dilimlenerek sade e\u015flik\u00e7ilerle servis edilir: f\u00fcme somon, kurutulmu\u015f jambon, Asya usul\u00fc rillettes, yumurta salatas\u0131 veya mimoza yumurta. Taze s\u00fcr\u00fclebilir peynir veya avokado, kabuk ve tohumlarla ho\u015f bir kar\u015f\u0131tl\u0131k olu\u015fturan kremsi bir doku katar. Sar\u0131msak, feta peyniri, zeytin ve biber zaten bulundu\u011fundan, yan\u0131nda sade lezzetleri tercih etmek daha iyidir. So\u011fuyan ekme\u011fi hava ge\u00e7irmez bir kapta buzdolab\u0131nda saklay\u0131n veya yaln\u0131zca ihtiyac\u0131n\u0131z kadar\u0131n\u0131 \u00e7\u0131karabilmek i\u00e7in dilimleri birbirinden ayr\u0131 \u015fekilde dondurun.\n\n\n\nDaha fazla d\u00fc\u015f\u00fck karbonhidratl\u0131 fikir i\u00e7in t\u00fcm keto tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tKeto sar\u0131msakl\u0131 ekmek\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t250 g feta peyniri100 g taze veya az olgunla\u015ft\u0131r\u0131lm\u0131\u015f peynir (ke\u00e7i peyniri olabilir)125 g keten tohumu40 g kabak \u00e7ekirde\u011fi i\u00e7i (veya ay \u00e7ekirde\u011fi i\u00e7i (orta d\u00fczeyde karbonhidratl\u0131))40 g ceviz i\u00e7i3 yumurta4 di\u015f sar\u0131msak (sar\u0131msa\u011f\u0131 seviyorsan\u0131z miktar\u0131 iki kat\u0131na kadar \u00e7\u0131karabilirsiniz)2 \u00e7ay ka\u015f\u0131\u011f\u0131 pul biber1 \u00e7ay ka\u015f\u0131\u011f\u0131 biberiye (kurutulmu\u015f)1 \u00e7ay ka\u015f\u0131\u011f\u0131 \u0130zmir keki\u011fi (kurutulmu\u015f)1 \u00e7ay ka\u015f\u0131\u011f\u0131 bah\u00e7e keki\u011fi (kurutulmu\u015f)6 Kalamata zeytini0.5 yemek ka\u015f\u0131\u011f\u0131 avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131\u0130ste\u011fe ba\u011fl\u01314 domatesler (kurutulmu\u015f (orta d\u00fczeyde karbonhidrat i\u00e7erir))\t\n\t\n\t\tKeten tohumlar\u0131n\u0131 \u00f6\u011f\u00fct\u00fcn. Bunun i\u00e7in k\u00fc\u00e7\u00fck bir elektrikli kahve de\u011firmeni kullan\u0131yorum.Cevizleri \u00f6\u011f\u00fct\u00fcn, ard\u0131ndan \u00e7ekirdekleri ekleyip birlikte \u00f6\u011f\u00fct\u00fcn. Bunun i\u00e7in k\u00fc\u00e7\u00fck bir mutfak robotu kullan\u0131yorum.Peyniri rendeleyin. Bir kar\u0131\u015ft\u0131rma kab\u0131nda feta peynirini rendelenmi\u015f peynir, yumurtalar, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f ceviz ve tohumlarla kar\u0131\u015ft\u0131r\u0131n.Sar\u0131msa\u011f\u0131 ezip ekleyin. Otlar\u0131 ve baharatlar\u0131 ilave edin. 15 dakika dinlendirin. Bu s\u0131rada keten tohumlar\u0131 yumurtalar\u0131n ve feta peynirinin nemini emer.Damak zevkinize g\u00f6re zeytin ve kurutulmu\u015f domates ekleyin. Peynir ve zeytin zaten tuz i\u00e7erdi\u011fi i\u00e7in tuz eklemeniz gerekmez.Yo\u011furup istedi\u011finiz \u015fekli verin ve f\u0131r\u0131n tepsisine yerle\u015ftirin. \u00dczerine f\u0131r\u00e7ayla biraz zeytinya\u011f\u0131 s\u00fcr\u00fcn.200 derecede yar\u0131m saatten biraz fazla pi\u015firin. Kabu\u011fu g\u00fczel bir alt\u0131n rengi alabilir. Ard\u0131ndan 160 derecede 15 dakika daha pi\u015firin.Tel \u0131zgara \u00fczerinde so\u011fumaya b\u0131rak\u0131n. Ekmek biraz ufalanabilece\u011fi i\u00e7in keserken nazik davran\u0131n.\t\n\t\n\t\t\u0130nek s\u00fct\u00fc, laktoz veya A1 kazein i\u00e7ermeyen bir beslenmede feta peyniri ve eritilmi\u015f peynir kullan\u0131m\u0131na ili\u015fkin a\u00e7\u0131klamalar.\nHaz\u0131rl\u0131k videosu.\nBesin de\u011ferleri dilim ba\u015f\u0131na (bir ekmekte 12 dilim) ve domatesler hari\u00e7 hesaplanm\u0131\u015ft\u0131r.\nEkipman: 200 ve 160 dereceye ayarlanm\u0131\u015f f\u0131r\u0131n, f\u0131r\u0131n tepsisi, PFAS i\u00e7ermeyen pi\u015firme ka\u011f\u0131d\u0131, (k\u00fc\u00e7\u00fck) mutfak robotu (veya havan), k\u00fc\u00e7\u00fck (elektrikli) kahve de\u011firmeni, (\u00e7ok y\u00fczl\u00fc) rende, kar\u0131\u015ft\u0131rma kab\u0131.\n\t\n\t\n\t\tAccompagnement","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189602","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=189602"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189602\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/185004"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=189602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=189602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=189602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}