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  • 28th April 2014

    Wild Rice 


    Ok, first things first, this stuff looks super cool! Unlike its many cousins, it is long, thin, blacky red in colour and even looks healthy! So, what of it? If your like me, you have probably never heard of it (well I hadn’t until I started at Nana's)….I wish I had, this stuff looks ripper!  

    With roots out of North America and China, it is generally the grain harvested from four species of grasses. It has a chewy outer sheath and a tender inner grain. When its cooked it expands to three or four times its normal size so a little goes a long way. This is great as it is a little more expensive than traditional rice due to its lower availability and the harvesting process. You won’t need to buy much! If you like, you can also mix it with other cheaper rices (brown would work well) to make things a little more affordable, but still get the nutritional benefits of wild rice.  

    Wild rice is super high in protein, the amino acid lysine and dietary fibre. It is gluten free (win) and also a good source of folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin. A power packed little package.  To cook on its own it is simply a matter of rinsing it, boiling six cups of water then adding one cup of rice and simmering for about 45minutes. Then drain the water and enjoy! Something fun you can try also is popping wild rice like popcorn! During my researching I found that if you heat a little oil, add some wild rice and shake the pan it will pop! Super healthy and fun!  

    For my recipe this week though, I decided to make a wild rice dish for our youngest daughter, Corlè family birthday get together. I was super excited to give it a try and get everyone’s opinions on it. Well let me just say, it is now one of our favourites! It was super tasty and something completely different none of us had tasted before. It was a chewy, nutty consistency and mixed with a handful of brown rice, YUM! The dressing was an awesome accompaniment to the whole dish and we all really loved it. Give this meal a go as something quick you can whip up and get some good nutrients from!


    Wild Rice Salad with Roasted Vegetables and Lemon-Tahini Dressing Salad  

    125g (three quarters of a cup) of wild rice 

    Six cups of chopped root veges…use what you like! (I did sweet potato, potato, carrots and pumpkin) 

    Salt and pepper 

    2 spring onions or one red onion cut thinly 

    Half cup choppedfresh parsley and chives (or any other favourite herbs)  


    Lemon-Tahini Dressing  

    Quarter cup tahini 

    1 tbsp fresh lemon juice 

    3 tbsp water 

    1 garlic clove minced 

    1 tsp soy sauce


    Put the rice in a saucepan and cover with plenty of salted water. Boil, then reduce to a simmer for 45minutes.  

    While the rice is cooking, heat oven to 190deg and bake root vegetables with a little olive oil if you choose for about 30-45min. Give them a flip half way through and check they are tender nearing the end of the baking.  

    Once the rice is done, drain and toss in a large bowl with the veges. You can then add the spring onions or onion if you like.  

    Now make your dressing by stirring together all the ingredients and then adding to the salad. Give it a toss and rip into it! YUM! 

    Wild Rice Salad with Roasted Vegetables and Lemon-Tahini Dressing Salad

    Matt Grills


    Matt Grills

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