BROL for breakfast - sweet version

More sharing options

Share on Twitter

Be the first to
rate this recipe!

Nutritional Info

Servings Per Recipe: 6
Amount Per Serving
Calories: 185.2

Total Fat: 3.8 g
Cholesterol: 0.0 mg
Sodium: 3.7 mg
Total Carbs: 36.0 g
Dietary Fiber: 8.2 g
Protein: 5.3 g

View full nutritional breakdown of BROL for breakfast - sweet version calories by ingredient

Introduction

On page 556 of How Not to Diet, Dr. Greger describes one of his favorite breakfasts. He calls is BROL and it stands for Barley, Rye, Oats and Lentils. He says he makes it either sweet or savory and that he will have a bunch of recipes in his forthcoming cookbook. Until then, this is my own recipe and it is delicious! On page 556 of How Not to Diet, Dr. Greger describes one of his favorite breakfasts. He calls is BROL and it stands for Barley, Rye, Oats and Lentils. He says he makes it either sweet or savory and that he will have a bunch of recipes in his forthcoming cookbook. Until then, this is my own recipe and it is delicious!

Minutes to Prepare: 5

Minutes to Cook: 30

Number of Servings: 6

Ingredients

1/4 cup Barley Hulled

1/4 cup Rye Berries

1/4 cup Oat Groats

1/4 cup Black Lentils

3 cup (8 fl oz) Water, tap

1/3 cup, packed Raisins

1/3 cup chopped Walnuts

1/2 cup chopped Dates

2 tsp Cinnamon, ground

1 tbsp ground Flax Seed

1 tbsp ground Chia Seed

.33 cup Wheat bran, crude

Tips

Cooking time doesn't include pressurizing and depressurizing.

The barley, rye and oats should be whole intact grains. They should have their inedible outer husks removed but nothing else. They are sometimes called hulled or hull-less, or groats. Rye is typically called rye berries. I couldn't source things locally, so I bought the grains from Amazon.

Directions

Put everything in instant pot except seeds. Cook on high pressure for 30 minutes, letting steam release naturally. Add ground seeds. Wait for grains to thicken.

Serve 1 cup chilled BROL mixture with 1/2 cup almond milk and warm in microwave. For variety, try adding 1 teaspoon of cacao powder and 1/2 cup frozen cherries or other berries before microwaving.

Notes:
Don't add seeds until after pressure cooking or they will cause the grains to burn.