Tri-Colour Quinoa Porridge by Samantha Petrin

photo by Sam Petrin

photo by Sam Petrin

This breakfast is packing 15.7g of protein (34% RDA), 740mg of calcium (74% RDA), 209mg of magnesium (68% RDA), and 17.6g of fiber (70% RDA)

1/2 cup tri-color quinoa 
1 cup water
1 cup unsweetened almond milk
1 oz cacao nibs
1 oz chopped apple
1 tsp cinnamon
1 oz raw walnuts
1 tbsp coconut flakes
1 tbsp black strap molasses

Combine quinoa, water, almond milk, cacao nibs, apple, and cinnamon. Bring to a boil, then reduce to a rolling boil. Cover for 8-10 minutes. Remove from heat and keep lid on for 2-3 mins to let it continue steaming.

Top with raw walnuts, coconut flakes, and black strap molasses.

The quinoa and walnuts are big protein sources here, each contributing 4.1g and 4.7g of protein respectively.

The almond milk and black strap molasses are calcium contributors, with 472.8mg and 200mg respectively.
The black strap molasses is a power house when it comes to magnesium, providing us with 100mg!


Sam is in 4th year at Boucher Institute of Naturopathic Medicine, and one of our primary clinic interns. She completed a Bachelor of Science degree in the faculty of Health Sciences at Simon Fraser University where she was co-president of the Health Ethics club and a member of the coed premedical fraternity Phi Delta Epsilon. She worked for 3 years in cardiovascular disease research before starting the naturopathic doctor program here at Boucher. Sam is passionate about following a plant-based lifestyle and learning about plant-based medicine. 

Follow Sam for more recipes, as well as her journey to becoming a plant-based naturopathic doctor!