Wild Rice Salad

Wild rice is not a true rice, but is an aquatic grass seed.  It is a rich in minerals, vitamins (B’s), fiber, phytonutrients and protein.  With its nutritional benefits, this dish will fit the bill for any health conscious individual without them having to sacrifice flavor.  Wild rice has a full-bodied, nutty flavor and chewy texture that is nicely contrasted with fresh vegetables and fresh dressing.  The rich, distinctive aroma of Wild rice cooking whets the appetite in anticipation of a tasty treat.  I hope you enjoy this dish as much as I do J

Ingredients:

1 cup dry Wild rice (yields 4 cups cooked)
½ red bell pepper
½ yellow bell pepper
1 celery
1 bunch green onions
1/8 cup fresh parsley (handful)
½ cup pecans, chopped
¼ cup cranberries

Dressing
¼ cup extra-virgin olive oil
1 Tbsp apple cider vinegar
Zest of one lemon
1 tsp Italian seasoning
1 tsp Dijon mustard
1 tsp maple syrup
½ tsp Herbamare aromatic sea salt
Ground pepper to taste

 

 

1. Add 1 cup of dried Wild rice to 4 cups cold water, bring to a boil.  Reduce heat, cover tightly and simmer gently for ½ hour.  Shut off heat, let stand on burner for 25 to 35 minutes until the Wild rice reaches desired texture. Drain.
2. Combine all the dressing ingredients and shake well.
3. Dice all the vegetables up into small pieces.
4. Toss the cooked Wild rice, diced veggies, pecans and cranberries with the dressing. 

 

Enjoy!



 

 



Note: The setting time will vary according to the texture you desire. The longer the Wild Rice sets, the softer it becomes. During setting time check the degree of opening of the kernels and softness. When kernels are the texture you desire, drain off excess water. When the kernel is 'flowered', (opened) the flavor is enhanced and the texture is chewy.

  Whole Food Sneak Peak:  Wild Rice

Wild rice (also called Canada rice, Indian rice or water oats) is an aquatic grass seed, not a true rice or grain.  It grows organically in Northern regions (Saskatchewan, Manitoba and Northwestern Ontario) in clear, fresh water lakes and rivers.  Because of the nutritional value and easy storage of Wild rice, native people depended on it for sustenance throughout long, cold winters.  Wild rice is considered a gourmet delicacy.

Wild rice has a very impressive nutritional profile and is superior to other rice and much more nutritious than traditional grains.  It has twice as much protein as regular rice and more B vitamins, iron, calcium and phosphorus than brown rice.  It is high in fiber and contains some phytonutrients and low in fat content.  Wild rice is easily digestible, alkaline-forming and gluten free. 

Wild rice is very versatile and compliments many meals.  It will leave your belly full and you completely satisfied.  It can be added to salads, soups, breads, pancakes, waffles or casseroles. 

When I was growing up Wild rice was a staple in our home and I have carried that tradition to my new home.  The Ratuski’s are one of the original pioneers in the Wild rice industry and still are to this day.   Shoal Lake Wild rice is a family run business and they are directly involved with the harvest, processing and packaging of their Wild rice products -- OH Canada and Canoe Wild rice, which have become the brands of choice across Canada. 

Their wild rice is organically grown, natural and kosher.