Did you know that wild rice isn’t actually rice? It is a marsh grass that, when cooked, is used like rice. It grows naturally in the Great Lakes Region of the United States, and foraged wild rice is harvested directly from rivers and streams.
Wild rice is one of a few “perfect” foods. It is a whole grain that is high in fiber and protein while low in calories and fat: an excellent combination for weight loss. In fact, eating wild rice was one of the major contributors to my losing 40 pounds after the birth of my second child.
The grain also includes phosphorus, potassium, and the B vitamins. Whole grains offer many benefits other than a lower fat and calorie content. Whole grains are loaded with antioxidants, tumor suppressants, cholesterol reducers, insulin regulators, as well as vitamin E and folic acid. Whole grain foods have also shown the ability to keep you alive longer. In a 1999 study, women who ate 4.7 grams of whole grains per day had a 17% lower death rate. Whole grains also fight off cancer, diabetes and heart disease.
Nutritional Content:
1 cup of cooked rice contains:
165 calories
6.5 grams protein
.55 grams fat
35 grams carbohydrates
3 grams fiber
Wild rice can be purchased at health food stores or at regular grocery stores. In fact, where I live in northern Minnesota, it can be purchased at any gas station in town. It ranges in price from $1.99 to $3.99 per pound, depending on the grade and quality of rice (the longer the grain, the better). I love using wild rice in soups, hot dishes, and as a side dish when I’m serving poultry or fish.
Some people find that wild rice is too strong or bitter for their tastes. I boil the rice in water, strain it and repeat the process two more times in order to get all debris and chaff off of the rice. I also add chicken bouillon to the rice the last time I change the water to enhance the flavor. Wild rice needs to simmer on the stove top for at least 40 minutes. When the grain opens up, (similar to a kernel of corn popping) and white is visible, it is done.
Please check out my blogs!
Stuffed Boneless Quail With Wild Rice and Sage Stuffing
Tip of the Day: Focus on Fiber