Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"In the middle of difficulty lies opportunity."
-Albert Einstein, Relativity specialist

The refrigerator light goes on...

Wild rice is great for you, with 2 grams of fiber in a serving and it's easy to cook. It is more expensive and I keep it on hand for that special meal.

Wild Rice

I adore wild rice. It has a great nutty flavor that's different from almost any other grain. It's terrific because it adds so much variety to your recipes and works so well with almost any other ingredient. You can serve it by itself or with conventional rice, lentils or corn. It makes great salads and is wonderful in soup.

There are a number of types of wild rice on the market and it's a good idea to look carefully at the package to know what you're getting. Like conventional rice, wild rice comes in a variety of lengths including long, medium and short grain.

Black wild rice is essentially the whole grain, having most of the bran layer in place. As a result the rice will take longer to cook -- about 45 minutes -- and be chewier when finished.

Brown wild rice has had some of the bran layer removed and consequently cooks in less time, taking only about 30 minutes. It is not as chewy as black wild rice and the wild flavor is not as strong.

Blond wild rice has had most of the bran removed. It cooks quickly - in about 15 - 20 minutes. I'm not as fond of blond varieties because there's a loss of much of the wild nutty flavor.

Most wild rice comes from one of three areas. In the U.S. rice is grown in both in the upper Midwest and in California. For the most part California rice is cultivated and is fatter and longer. Other American rice is shorter and thin and is both harvested wild as well as from cultivated rice farms. Canadian rice is long and thin and, like that in the Midwest, both harvested wild and cultivated.

Wild rice is technically not a rice but the seed of the grass Zizania palustris. The grass grows in lakes predominantly in the northern states of the U.S. and Canada. Traditionally known as "manoomin" and long harvested by Native Americans, much of our knowledge of the cycle of growth and collection comes from the Ojibwe. Ricing is the term used for collection, being traditionally done in canoes by gathering the tops of the grass and beating the seed into the flat bottom of the boat.

When I purchase rice I will generally buy both black and brown varieties and have both in my pantry. I do particularly love the Native Harvest brand of hand harvested rice from the White Earth Indian Reservation in Ogema, MN. I found this brown wild rice originally at the National Museum of the American Indian and have since been ordering it online at www.nativeharvest.com. I also enjoy the popular brand from the Lundberg family farms in California. Their black organic wild rice is particularly good. Both of these brands are a little more expensive but the quality is consistently good.

1/4 cup raw wild rice = 143 calories, 0 g fat, 0 g sat fat, 0 g mono fat, 6 g protein, 30 g carbohydrates, 3 mg sodium, 0 mg cholesterol, Vitamin K 1 mcg.

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Wild Rice



Servings = 2 | Serving size =about 1/2 cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2.

This doesn't keep well.

1 1/2 cups water
1/2 cups wild rice
1/4 tsp salt

In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice.

Reduce heat to medium-low and simmer, partially covered, for about 40 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

Nutrition Facts

Serving size = 1/2 cup

Servings = 2

.

Amount Per Serving

Calories 143 Calories from Fat 0
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 293mg 12%
Total Carbohydrates 30g 10%
    Dietary Fiber 2g 8%
    Sugars 2g  
Protein 6g  
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 4%
Vitamin K 1 mcg Potassium 171 mg
Magnesium 71 mg