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The Health Benefits of Wild Rice
With 3 grams per cooked cup, wild rice is stout in fiber—and it even counts as a whole grain! (Which is important because research has shown a positive association with consumption of whole grains and a decreased risk of developing Type 2 diabetes.) Plus, one cooked cup of wild rice packs in 7 grams of protein and only 0.6 grams of fat.
The Drawbacks of Wild Rice
Although very rare, wild rice can be a host to ergot toxin, which can be spotted in grains that have a pink or purplish spots. Before cooking, check your rice for any questionable grains and remove them right away. The remaining batch is safe to eat.
The Verdict
With all this information, you’re likely wondering, “So, is wild rice good for you?” Well, if you’re planning on dishing up a bowl of white rice, the answer is yes. But wild rice is a pretty fair swap for brown rice.
Types of Wild Rice
Unknown to most people, all wild rice is not necessarily "wild", as the term might imply. True wild rice is harvested from naturally growing aquatic marsh grass fields and the other is a cultivated paddy-grown variety, created from the same wild species.
What is Wild Rice?
All wild rice comes from the genus Zizania which is a distant cousin to the common rice we know today from the genus Oryza.
Wild Rice Vs. Cultivated
As we mentioned, not all rice labeled "wild" is actually a naturally growing species of Zizania palustris or Zizania aquatica . Most all long dark wild rice found in most grocery stores is not wild but a cultivated and hybridized version of the wild plant species.
Wild Rice Nutrition
Wild rice varieties, both natural and cultivated, are considerably higher in protein content relative to the ratio of fat and carbohydrates.
Purchasing Wild Rice
When shopping for authentic wild rice, we highly recommended going straight to small scale non-cultivated Native American harvesters that still maintain traditional ricing techniques and processing. This is not only some of the highest quality rice in the world; it is also an excellent way to support the local economy of these communities.
How to Cook Wild Rice
Cultivated rice takes a lot longer to cook than natural wild rice and also requires less water. You can make both types as you would any kind of rice, in a pot or rice cooker, or you can follow traditional cooking methods.
How to Use
The earthy nutty flavor of wild rice is commonly consumed with other types of rice, but it is actually quite a delicious grain all on its own. Cooked wild rice is used in a number of dishes such as casseroles, stuffing's, soups and pilafs. It is also delicious served at room temperature with other ingredients in dolmas, salads, nori rolls or wraps.
What Is Wild Rice?
Wild rice ( Zizania aquatica or Zizania palustris) is a semi-aquatic grass that grows in water, such as lakes, rivers and bays, between two and four feet deep.
Health Benefits
As a high-antioxidant food, wild rice is able to fight chronic diseases, such as coronary heart disease, stroke and potentially even some forms of cancer.
Nutrition Facts
Both wild rice and black rice are rich in antioxidants, fight chronic disease and are gluten-free — however, there are some distinct differences between the two.
How to Cook
Cooking wild rice is not difficult. Like cooking brown or black rice, it does need to be simmered for a while, but it’s low maintenance. You can make a large quantity at once and keep it for the week. Meal prepping like this will make it easier for you to choose healthy options when you’re planning lunch and dinner.
Recipes
This is a great recipe that is easy to make by preparing ingredients ahead of time. You can add grilled chicken if you’d like as well.
Risks and Side Effects
Wild rice is generally considered safe when consumed in appropriate amounts by humans. Although it’s considered gluten-free, it may be problematic for people with celiac disease because of cross-contamination.
How to Cook Wild Rice
Cultivated rice takes a lot longer to cook than natural wild rice and also requires less water. You can make both types as you would any kind of rice, in a pot or rice cooker, or you can follow traditional cooking methods.
Make a Wild Rice Bowl
The term "rice bowl" is often used to describe a quick and easy meal that basically consists of a bowl of steamed rice with veggies and other toppings of choice.
Wild Rice Recipe
This is one of our favorites, blending both the nutty taste that wild rice is known for together with some basic cooked and raw ingredients.
Wild Rice Blooming
Although both natural and cultivated wild rice grains are not considered a raw food, many following a high raw vegan diet commonly "bloom" the rice, as opposed to cook it, by soaking it in twice as much water for 1-3 days. This splits open the kernels exposing the tender light colored center, making it easier to eat in its uncooked state.
Purchasing Wild Rice
When shopping for authentic wild rice, we highly recommended going straight to small scale non-cultivated Native American harvesters that still maintain traditional ricing techniques and processing. This is not only some of the highest quality rice in the world; it is also an excellent way to support the local economy of these communities.
