Tart and Tangy Cran-Chocolate Pomegranate BROL Bowl

Recipe by: Dr. Michael Greger
Prebiotic goodness for breakfast to keep your microbiome happy all day long. BROL stands for barley, rye, oats, and lentils, a concoction I dreamed up that has become a staple in my kitchen. Barley groats, sold as hulled or hull-less barley, rye berries, and oat groats are available in well-stocked markets or online. For convenience, you may want to cook your whole grains and lentils in larger proportions, then portion and freeze them for future use. BROL can be the base of sweet or savory dishes, so play around! Watch me make this delicious dish in this video.
4.21 from 59 votes
Course Breakfast
Difficulty Moderate
Servings 1 person
Daily Dozen


  • 1 cup BROL
  • ¾ cup pomegranate seeds
  • ¾ cup cranberries
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon ground flaxseed
  • 1 tablespoon raw pumpkin seeds
  • 1 tablespoon chopped raw walnuts
  • 1 tablespoon chocolate vinegar (optional)
  • 1-2 teaspoons date sugar or 1 tablespoon date syrup (optional)
  • ½ cup unsweetened soy milk, or more as desired
  • 1-2 tablespoons chopped mint leaves


  • Combine all the ingredients in a bowl. Adjust the ingredients to your liking and enjoy warm or chilled.
Did you make this recipe?Mention @nutrition_facts_org or tag #DailyDozenRecipes!

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