Everyone deserves a Healthy Kitchen

This information is excerpted from The Nutriflex Eating Better Program GuideCompiled by Teresa Ann Dorian, Ph.D. The guide is out of print.

HISTORY:

Wild rice is the only grain native to North America. For centuries, wild rice has been cultivated by Native Americans of the Minnesota lake region.

CHARACTERISTICS:

It is actually the seed of a tall aquatic grass that is not a form of rice, nor even a grain at all. We include it here because it is cooked and used as a rice. Since it is never polished or refined, it is rich in nutrients; it has 14% protein, which is higher than many grains. The protein is a high quality, with good percentages of lysine and methionine, amino acids that are usually deficient in grains. It is rich in minerals magnesium, calcium and zinc. It also has higher concentrations of the B vitamins thiamine, niacin and riboflavin than most common grains and is both high in fiber and low in fat. Cooks often mix wild rice with brown rice The cooking times of brown and wild rice are similar and they can be cooked together quite nicely. An even ratio of wild rice to brown rice is excellent. Those who enjoy the strong flavor of wild rice often use it alone or as a poultry stuffing.

HOW TO PREPARE:

Use 2½ parts water to 1 part grain. Bring to a boil; stir in grain; return to boil; then lower the heat and simmer. Cook in covered pot for about 45 minutes, until the water is absorbed