{"id":189823,"title":"Ispanakl\u0131 wrap","modified":"2026-10-06T19:21:55+02:00","plain":"Ketojenik \u0131spanakl\u0131 wrap: bu\u011fday tortillas\u0131 yerine, f\u0131r\u0131nda pi\u015firilen ve kolayca sar\u0131labilen ince bir yumurta ve \u0131spanak tabakas\u0131.\n\n\n\nYe\u015fil, esnek ve yumu\u015fak bu \u0131spanakl\u0131 wrap, k\u0131r\u0131lmadan sar\u0131l\u0131r ve i\u00e7 malzemelerinin lezzetini \u00f6n plana \u00e7\u0131kar\u0131r. Bu\u011fday tortillas\u0131n\u0131n yerini, 2 yumurta ve blenderdan ge\u00e7irilmi\u015f \u0131spanakla haz\u0131rlanan, f\u0131r\u0131nda pi\u015firilmi\u015f ince bir tabaka al\u0131r. Toplam 17 dakika ay\u0131r\u0131n: 2 dakika haz\u0131rl\u0131k ve 200 \u00b0C s\u0131cakl\u0131kta 15 dakika pi\u015firme. Bu tarif, keto ekmek ve hamur i\u015fi tariflerim aras\u0131nda yer al\u0131yor.\n\n\n\nIspanakl\u0131 wrap nedir?\n\n\n\nWrap, i\u00e7ine malzeme konulduktan sonra katlanan veya sar\u0131lan esnek bir taband\u0131r. Buradaki d\u00fc\u015f\u00fck karbonhidratl\u0131 versiyon, un veya ilave ba\u011flay\u0131c\u0131 kullan\u0131lmadan, 2 yumurta ve iyice blenderdan ge\u00e7irilmi\u015f 80 g \u0131spanakla haz\u0131rlan\u0131r; \u0131spanak do\u011frudan taban\u0131n bir par\u00e7as\u0131d\u0131r. Yumurtalar kar\u0131\u015f\u0131m\u0131 bir arada tutar ve sar\u0131labilecek kadar esnek kalmas\u0131n\u0131 sa\u011flar. Ispanak ise canl\u0131 bir renk, hafif bir sebze aromas\u0131 ve dokunun kurumas\u0131n\u0131 \u00f6nleyen bir miktar nem kazand\u0131r\u0131r.\n\n\n\nS\u0131v\u0131 kar\u0131\u015f\u0131m, pi\u015firme k\u00e2\u011f\u0131d\u0131 serilmi\u015f bir kal\u0131ba d\u00f6k\u00fcl\u00fcr ve ortas\u0131 kat\u0131la\u015fana kadar 200 \u00b0C s\u0131cakl\u0131kta 15 dakika pi\u015firilir. Hedeflenen doku, yass\u0131 bir ekmekten \u00e7ok ince bir omleti and\u0131r\u0131r; yumu\u015fak ve hafif\u00e7e s\u00fcngerimsidir. Yaln\u0131zca taban i\u00e7in porsiyon ba\u015f\u0131na 2 g net karbonhidrat hesaplay\u0131n; se\u00e7ti\u011finiz i\u00e7 malzemeler nihai besin de\u011ferlerini de\u011fi\u015ftirir.\n\n\n\nBunu da deneyin: Keten tohumlu d\u00fcr\u00fcmler.\n\n\n\nBu versiyonun \u00e7\u0131k\u0131\u015f noktas\u0131\n\n\n\nBu \u0131spanakl\u0131 wrap, un bazl\u0131 bir yass\u0131 ekmek kullanmadan, d\u00fcr\u00fcm bi\u00e7imini d\u00fc\u015f\u00fck karbonhidratl\u0131 veya ketojenik beslenmeye uyarlar. Fikir basit: klasik tortilla yerine, g\u00fcnl\u00fck malzemelerle haz\u0131rlanan bir yumurta ve \u0131spanak tabakas\u0131 kullanmak; hamur yo\u011furmaya veya a\u00e7maya gerek yok.\n\n\n\nTarifin cazibesi, bu pratik de\u011fi\u015fimde yat\u0131yor. F\u0131r\u0131n, birka\u00e7 dakika i\u00e7inde \u00e7ok basit bir kar\u0131\u015f\u0131m\u0131 s\u0131cak ya da so\u011fuk i\u00e7 malzemelerle doldurulmaya haz\u0131r, esnek bir tabana d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. 20 dakikada haz\u0131r bir \u00f6\u011f\u00fcn, yan\u0131n\u0131zda g\u00f6t\u00fcrebilece\u011finiz protein a\u00e7\u0131s\u0131ndan zengin bir \u00f6\u011fle yeme\u011fi veya hafif bir ak\u015fam yeme\u011fi i\u00e7in iyi bir se\u00e7enektir.\n\n\n\nAna malzemeler\n\n\n\n2 yumurta, wrapin yap\u0131s\u0131n\u0131 olu\u015fturur. Pi\u015ferken kat\u0131la\u015farak taban\u0131n b\u00fct\u00fcnl\u00fc\u011f\u00fcn\u00fc sa\u011flar ve sar\u0131labilecek kadar esnek kalmas\u0131na yard\u0131mc\u0131 olur; fazla pi\u015firildiklerinde ise sertle\u015fir ve tabakay\u0131 kuruturlar. 80 g \u0131spanak, kar\u0131\u015f\u0131ma renk, hafif bir sebze lezzeti ve yumu\u015fak bir doku kazand\u0131r\u0131r.\n\n\n\nBenzer bir tarif: F\u00fcme somonlu ve mascarponeli lokmal\u0131k wrap'ler.\n\n\n\nIspanaklar y\u0131kand\u0131ysa, fazla nemi azaltmak i\u00e7in iyice s\u00fcz\u00fclmelidir. Blenderdan \u00e7ok ince ge\u00e7irilmesi, tabakada zay\u0131f noktalar olu\u015fturarak sarmay\u0131 zorla\u015ft\u0131ran iri par\u00e7alar\u0131 ortadan kald\u0131r\u0131r. Taban\u0131 tatland\u0131rmak i\u00e7in bir tutam tuz yeterlidir.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\nPi\u015firme \u00f6l\u00e7\u00fct\u00fc basit: 200 \u00b0C s\u0131cakl\u0131kta 15 dakika: tabaka, s\u0131v\u0131 bir b\u00f6l\u00fcm kalmadan ortas\u0131na kadar kat\u0131la\u015fmal\u0131d\u0131r. \u00dczerinin k\u0131zarmas\u0131n\u0131 beklemeyin; fazla pi\u015firmek yumurtalar\u0131 sertle\u015ftirir ve esnekli\u011fi azalt\u0131r. Kal\u0131b\u0131n boyutu, s\u0131cakl\u0131k kadar \u00f6nemlidir: 28 \u00d7 19 cm boyutunda bir kal\u0131p dengeli bir kal\u0131nl\u0131k sa\u011flar; daha k\u00fc\u00e7\u00fck kal\u0131pta tabaka kal\u0131nla\u015f\u0131r ve zor sar\u0131l\u0131r, daha b\u00fcy\u00fck kal\u0131pta ise fazla yay\u0131l\u0131p kuruyabilir. Ispanaklar\u0131 yumurtalarla birlikte blenderdan iyice ge\u00e7irin, kar\u0131\u015f\u0131m\u0131 e\u015fit \u015fekilde yay\u0131n ve kal\u0131ptan kolay \u00e7\u0131karmak i\u00e7in taban\u0131na m\u00fcmk\u00fcnse PFAS i\u00e7ermeyen pi\u015firme k\u00e2\u011f\u0131d\u0131 serin.\n\n\n\nBenzer tarzda ba\u015fka bir tarif: Yumurta salatal\u0131 ve \u00e7i\u011f jambonlu keto d\u00fcr\u00fcm.\n\n\n\nPi\u015firdikten sonra k\u0131sa bir s\u00fcre dinlendirmek, tabakay\u0131 tutup kald\u0131rmay\u0131 kolayla\u015ft\u0131r\u0131r; k\u00e2\u011f\u0131d\u0131 yava\u015f yava\u015f ay\u0131r\u0131n ve tabaka s\u0131cakken nazik\u00e7e hareket ettirin, \u00e7\u00fcnk\u00fc gl\u00fctenli bir hamurun esnekli\u011fine sahip de\u011fildir. \u0130\u00e7 malzemeleri fazla doldurmay\u0131n: iyice s\u00fcz\u00fclm\u00fc\u015f k\u00f6z biber, ke\u00e7i peyniri, f\u00fcme jambon ve bah\u00e7e teresi, kal\u0131n katmanlar ve \u00e7ok sulu malzemeler olu\u015fturmadan kremsi bir doku, tuzlu bir lezzet ve hafif biberimsi bir dokunu\u015f sa\u011flar. \u00d6nceden haz\u0131rlamak isterseniz, so\u011fuyan taban\u0131 kapal\u0131 bir kapta buzdolab\u0131nda saklay\u0131n, i\u00e7 malzemeleri ayr\u0131 tutun ve sarmadan \u00f6nce hafif\u00e7e \u0131s\u0131t\u0131n.\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\tIspanakl\u0131 d\u00fcr\u00fcm (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t2 yumurta80 g \u0131spanak\t\n\t\n\t\tF\u0131r\u0131n\u0131 \u00f6nceden 200 dereceye \u0131s\u0131t\u0131n. F\u0131r\u0131n kab\u0131n\u0131 pi\u015firme k\u00e2\u011f\u0131d\u0131yla kaplay\u0131n.Ispana\u011f\u0131 yumurtalarla birlikte blenderdan ge\u00e7irerek iyice p\u00fcr\u00fczs\u00fcz h\u00e2le getirin. Bir tutam tuz ekleyin.Kar\u0131\u015f\u0131m\u0131 f\u0131r\u0131n kab\u0131na d\u00f6k\u00fcn ve 15 dakika f\u0131r\u0131nda pi\u015firin.\t\n\t\n\t\tFoto\u011frafta k\u00f6zlenmi\u015f biber, ke\u00e7i peyniri, t\u00fcts\u00fclenmi\u015f jambon ve tere ile doldurulmu\u015ftur.\nEkipman: 200 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, f\u0131r\u0131n kab\u0131 (orta ila b\u00fcy\u00fck boy, yakla\u015f\u0131k 550 cm\u00b2 (benimki 28x19 \u00f6l\u00e7\u00fclerindeydi)), PFAS i\u00e7ermeyen pi\u015firme k\u00e2\u011f\u0131d\u0131, (k\u00fc\u00e7\u00fck) mutfak robotu veya el blender\u0131.\n\t\n\t\n\t\tPlat principalFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189823","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=189823"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189823\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/185040"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=189823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=189823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=189823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}