Brat Diet Friendly Recipes
In this article, we will share recipes for the BRAT diet, which is for those who experience problems such as indigestion, diarrhea, and gastroenteritis.
The diet consists of bananas, rice, apples, and toast, and its name consists of the first letters of these essential nutrients.
Here Are 6 Recipes for the BRAT Diet
You can also add tea and yogurt to these foods. Thus, you can make stomach ailments and diarrhea pass faster.
This diet may also be suitable for women who experience nausea in the first months of pregnancy. Pregnant women can talk to their doctor and follow this diet.
The primary purpose of this diet is not weight loss. The primary purpose is to find solutions to health problems with a healthy diet.
If you have problems such as vomiting and diarrhea, this diet aims to quickly restore the water and minerals you have lost.
If you have stomach or intestinal ailments, you need correct and natural foods that will not harm your stomach.
There are foods that you should not consume while following the BRAT diet. These are caffeine-containing drinks, alcohol, milk, carbonated mixtures, and processed, ready-made foods.
When following the diet, the primary purpose is not weight loss but regaining your old health, so stop the diet after your discomfort is over.
Ready-made foods can be found in the markets under the name of the BRAT diet. However, try not to consume these products.
The healthiest thing would be to prepare your meals at home from foods you know the ingredients of. Here are recipes that you can make yourself at home while applying the brat diet:
Recipes for BRAT Diet
1. Single Ingredient Ice Cream (1 serving)
Nutritional Facts
Calories: 105
Net Carb: 27g
Total Fat: 0.4g
Protein: 1.3g
Ingredients
2 bananas
Recipe
This delicious brat diet ice cream recipe only uses bananas. Place the 2 bananas in the food processor.
Stir until it forms a cream and freeze. Now, you have a delicious ice cream suitable for the BRAT diet.
2. Banana Bread (4 Servings)
Nutritional Facts
Calories: 629
Net Carb: 142g
Total Fat: 4.5g
Protein: 11g
Ingredients
2 cups rice flour
5 mashed bananas
1/2 cup of apple sauce
1/4 cup maple sugar
1/2 tsp. baking soda
1/4 tsp. salt
1 tsp. of baking powder
2 eggs
Recipe
Put 2 cups rice flour, 5 mashed bananas, half of a cup of apple sauce, 1/4 cup maple sugar, half of a teaspoon of baking soda, 1/4 teaspoon salt, 1 teaspoon of baking powder, 2 eggs in a bowl and thoroughly mix them.
Bake in the oven preheated to 350 degrees for 40 minutes. Depending on your oven, this period may be longer or shorter. Check back often.
3. Brat Soup (5 Servings)
Nutritional Facts
Calories: 73
Net Carb: 6.5g
Total Fat: 1.3g
Protein: 8.6g
Ingredients
68 fl oz water
5 tbsp. of rice
1 1/2 cups of plain Greek yogurt,
1 egg
1 tbsp. all-purpose flour
Recipe
Pour 67.63 fl oz of water (2 liters into a medium-sized saucepan. Add 5-6 tablespoons of rice to it. Cook on low heat until the rice is soft.
Pour 1.5 cups of yogurt, 1 egg and 1 tablespoon of flour into another bowl. Whisk it well and make sure that the flour does not clump together.
Take a spoonful of rice water cooked on the stove and pour it into the yogurt mixture. Then, add a few more spoons.
Carefully pour the yogurt mixture in the form of a thin string over the rice cooked on the stove and mix it. After adding all the yogurt, mix it until it boils.
Then, if you wish, add a small amount of dried mint and salt. Continue cooking on the stove for a few more minutes. If the consistency becomes too thick at this stage, you can add water.
4. Potato Toast (1 Serving)
Nutritional Facts
Calories: 322
Net Carb: 64g
Total Fat: 2.5g
Protein: 12g
Ingredients
1 medium potato
2 toasted whole wheat bread
Recipe
With its low fiber, the potato is one of the essential elements of this diet. You should boil the potato and add some salt if preferred.
You can also mash boiled potatoes and consume them. This recipe will be good for your gut. Or boil 1 medium potato and prepare a meal by placing it between 2 slices of toast.
5. Homemade Applesauce (1 serving)
Nutritional Facts
Calories: 190
Net Carb: 50g
Total Fat: 0.6g
Protein: 1g
Ingredients
2 apples
A pinch of cinnamon
Recipe
It is straightforward to prepare apple puree, one of the most delicious recipes for the BRAT diet.
Peel the apple and remove the cores.
Chop coarsely.
Cook in steam or 2-3 tablespoons of water until soft.
Then mash it with the juice. You can add some cinnamon if desired.
Boiling fruits and vegetables with plenty of water causes vitamin loss and excessive watering of the puree. Steaming is the best solution.
Want to sugar free? Here is a sugar free version of applesauce recipe.
6. Egg Muffins
Nutritional Facts
Calories: 257
Net Carb: 29g
Total Fat: 8.6g
Protein: 18g
Ingredients: 1 serving
1 egg
1 egg white
Pepper to taste
1 whole wheat English muffin
1 tbsp. low-fat shredded cheddar cheese
Instructions: Prep time 5 minutes – Cook time 10 minutes
Step 1:
Start by preheating your oven to 350 F
Step 2:
In a small bowl, whisk together your egg and extra egg white. Continue by getting a nonstick cooking skillet and some olive oil cooking spray.
Step 3:
Add your eggs to the skillet and scramble your eggs until done. Season with pepper or any dried seasoning, such as oregano, if desired.
Tip: Don’t overcook the eggs, as you will transfer them to the oven to finalize cooking.
Step 4:
Cut your whole wheat muffin in half and carefully, using a spatula, transfer your egg mixture to your whole wheat muffin. Continue by sprinkling the low-fat cheddar shredded cheese on top of the egg mixture.
Step 5:
Transfer your whole-wheat egg muffins to a nonstick flat pan and bake for about 5 minutes or until desired and you see the cheese has melted. Voila! Enjoy this easy and yummy breakfast.
