Wild rice is not rice

Wild rice is not rice. It looks like rice and grows like rice BUT is technically not rice at all.  Wild rice describes four different species of grasses, three of which are native to North America, and one to Asia.  It is the seed or the grain that is normally sold in shops then cooked and eaten. Today the grain is still gathered and harvested by Native Americans. Wild rice is now a delicacy in North America and hardly ever eaten in China except for the plant's stem which is eaten as a vegetable

Manchurian wild rice was once an important grain in ancient China. It is now very rare in the wild in China, and its use as a grain has completely disappeared in China, though it continues to be cultivated for its stems. The swollen crisp white stems of Manchurian wild rice are grown as a vegetable, popular in East and Southeast Asia. When I mention wild rice I am taking about the grains not the stem.

Wild rice, was depended on heavily by Native Americans, and was considered sacred to some tribes. Wild rice was extremely valuable to the Native Americans due to its accessibility and high nutritive value. Native Americans traditionally harvested wild rice from a canoe. They paddled into a stand of wild rice, bent the ripe grain heads and hit the grain heads with knockers and collecting the seed in the canoe.  It was important to the local indigenous communities culturally. Minnesota and  Wisconsin where named after the wild rice plant.

The Native Americans prepared it in various ways. They stewed the grains with deer broth and or maple syrup, made into stuffings for wild birds, or even steaming it into sweets like puffed rice, or rice pudding sweetened with maple syrup.

Because of its nutritional value and taste, wild rice increased in popularity in the late 20th century, and commercial cultivation began in the U.S. and Canada to supply the increased demand. In the U.S., the main producers are California and Minnesota and it is mainly cultivated in paddy fields. In Canada, it is usually harvested from natural bodies of water; the largest producer is Saskatchewan. Wild rice is also produced in Hungary and Australia.

 Today wild rice has gained attention due to its high antioxidant, protein, mineral, and vitamin content, almost all of which are considerably higher than traditional white rice.

Wild rice is high in protein, low in fat and high in dietary fiber. 100 gm of wild rice contains 21 gm of carbohydrates, 1.8 gm of dietary fiber, 0.34 gm of fat and 3.99 gm of protein. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium.

Wild rice is also a good source of vitamins and minerals: Vitamin B1 5%, Vitamin B2 7%, Vitamin B3 9%, Vitamin B6 10%, Folate 7%, Vitamin E 2%, Iron5%, Magnesium 9%, Manganese13%, Phosphorous 12%, Zinc 14%.

The strong flavor and high price of wild rice mean that it is most often consumed in a blend with rice or other grains.

Cooking of wild rice

1 C of wild rice + 3C of water or broth.

Simmer for 45-55 minutes

Produces 3 1/2 C of cooked wild rice.

Cooking is similar to cooking of rice. Bring to the boil and then simmer until all liquid is absorbed. Cooking time will vary depending on grains used, pans and stove used. If grain is not tender when time is up, add more water and continue cooking. If grain seems cooked before time, drain excess liquid and stop cooking.  Soaking grains before cooking shortens cooking time. Cooked grains can be stored in the fridge and then reheated with a little water, eaten cold in salads or added to soups.

Health Benefits of Wild Rice 

Heart. There is no sodium which helps lower blood pressure. The dietary fiber removes bad cholesterol.

Digestion. The large amount of dietary fiber helps proper functioning of the GI tract. In theory there should be less constipation, diarrhea, gastric ulcers, hemorrhoids and colorectal cancer.

Weight loss. High fiber, high nutritional content and low calorie content mean it fills you up. Doesn’t fatten you up.

Antioxidants. Contains a lot of antioxidants. The theory behind antioxidants is that they are good for you. They neutralise free radicals. It is impossible to eat some antioxidants and directly witness the effect they have.

Proteins. The high protein content of wild rice is good for building muscles and other parts of your body. Wild rice is a plant that is high in protein.  Which can be important if your particular diet is low in non-plant based proteins.