Liciana Q 
The BRAT diet (Bananas, Rice, Applesauce, and Toast) is a well-known eating plan recommended for individuals experiencing gastrointestinal distress. While the BRAT diet primarily consists of bland and gentle foods, it doesn’t mean you have to sacrifice flavor entirely.
With a little creativity, you can incorporate ingredients and spices to make your BRAT diet meals more enjoyable. In this article, we’ll provide you with a collection of delicious BRAT diet recipes that add flavor and variety while still being gentle on your digestive system.
1. Banana Oatmeal Pancakes
Ingredients:
- 1 ripe banana
- 1/2 cup oats (gluten-free, if desired)
- 1/4 cup unsweetened applesauce
- 1/4 teaspoon cinnamon (optional)
- 1/4 teaspoon vanilla extract (optional)
Instructions:
- Mash the ripe banana in a bowl until smooth.
- Add oats, applesauce, cinnamon, and vanilla extract. Mix well to combine.
- Heat a non-stick skillet over medium heat and lightly coat it with cooking spray.
- Spoon the pancake batter onto the skillet to form small pancakes.
- Cook for 2-3 minutes on each side until golden brown.
- Serve the pancakes warm with a drizzle of honey or a dollop of unsweetened yogurt (if tolerated).
2. Rice Porridge with Ginger
Ingredients:
- 1/2 cup white rice
- 2 cups water
- 1-inch piece of fresh ginger, grated
- 1 tablespoon honey (optional)
Instructions:
- Rinse the rice under cold water until the water runs clear.
- In a saucepan, bring the water to a boil and add the rinsed rice.
- Reduce the heat to low, cover the saucepan, and let the rice simmer for about 15-20 minutes until cooked and the water is absorbed.
- Stir in the grated ginger and cook for an additional 5 minutes to infuse the flavors.
- Sweeten with honey if desired.
- Serve the rice porridge warm and enjoy its soothing properties.
3. Baked Cinnamon Apples
Ingredients:
- 2 apples (such as Granny Smith or Gala), peeled, cored, and sliced
- 1 tablespoon lemon juice
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey (optional)
Instructions:
- Preheat the oven to 375°F (190°C).
- In a bowl, toss the apple slices with lemon juice to prevent browning.
- Sprinkle the cinnamon over the apple slices and toss to coat evenly.
- Place the apple slices in a baking dish and drizzle with honey if desired.
- Bake for 20-25 minutes until the apples are tender and lightly caramelized.
- Serve the baked cinnamon apples warm as a comforting dessert or snack.
4. Toasted Chicken and Vegetable Wrap
Ingredients:
- 1 small skinless chicken breast, grilled and thinly sliced
- 1 small carrot, peeled and julienned
- 1/4 cucumber, thinly sliced
- 1 tablespoon hummus (optional)
- 1 whole wheat tortilla (if tolerated)
Instructions:
- Lay the tortilla flat on a clean surface.
- Spread the hummus (if using) evenly over the tortilla.
- Arrange the sliced chicken breast, julienned carrot, and cucumber slices on top of the tortilla.
- Roll the tortilla tightly to form a wrap.
- Cut the wrap into bite-sized pieces or enjoy it as a whole.
- Serve the toasted chicken and vegetable wrap as a light and satisfying meal option.
5. Apple Cinnamon Smoothie
Ingredients:
- 1 medium-sized apple, peeled, cored, and chopped
- 1/2 cup unsweetened applesauce
- 1/2 cup almond milk (or any milk of your choice)
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey (optional)
- Ice cubes (optional)
Instructions:
- Place the chopped apple, unsweetened applesauce, almond milk, ground cinnamon, and honey in a blender.
- Blend until smooth and creamy.
- Add ice cubes if desired and blend again until well combined.
- Pour the apple cinnamon smoothie into a glass and serve chilled.
Conclusion
The BRAT diet doesn’t have to be boring. With these delicious and easy-to-make recipes, you can add flavor and variety to your meals while still following the principles of the BRAT diet. Remember to choose ingredients that are gentle on your stomach and avoid any potential trigger foods. Enjoy these tasty recipes and make your BRAT diet experience more enjoyable!
