White Rice

White rice may have a long shelf-life but the immense level of processing that this crop undergoes before it reaches your dinner table strips it of many of its nutritional properties. The husk, germ, and bran of white rice are removed after harvesting, leaving this refined grain with the least amount of protein, fiber, vitamins, and minerals of any type of rice on the market. While white rice is often a go-to for many, it’s best to eat it in small quantities as part of a healthy diet.

Brown Rice

Often touted as one of the best grain choices, brown rice does have some great nutritional value. Like wild rice, it’s high in fiber, protein, and some vitamins and minerals, but wild rice calories number far lower than that of brown rice. Ultimately, it’s important to remember that wild rice isn’t truly rice but is a species of aquatic grass, so it’s difficult to make a true apples-to-apples comparison. However, both brown and wild rice are great choices for a heart-healthy diet.

Black Rice

Those looking for a nutrient-rich meal option won’t go wrong with black rice or wild rice, although the two differ based on their growing environments. Black rice is thought to have the highest level of antioxidants and is rich in folate, B complex, and anthocyanin, a flavonoid that is associated with reducing one’s risk of cancer and inflammatory conditions. Wild rice also contains large amounts of these compounds, making both options perfect for achieving health through whole grains.

Whole Grain

Unlike refined grains, whole grains are an important staple of a healthy diet. Wild rice is considered a whole grain and provides 7 grams of protein and 0.6 grams of fat in every cup, along with a lower glycemic level than other grains.

Helps with Diabetes

The vitamins and minerals found in wild rice are beneficial in reducing one’s risk of Type 2 diabetes by up to 30%. This grain helps the body produce insulin and has a low glycemic index, meaning it won’t cause a spike in blood sugar after eating.

Boosts Energy

Magnesium helps maintain energy levels as it assists the body in producing adenosine triphosphate, or ATP. Fighting fatigue from exercise or day-to-day activities, ATP is formed easier when foods like wild rice provide magnesium to the body.

Wild Rice and Chicken Soup

• 4 tablespoons unsalted butter
• 3 celery ribs, cut into 1/2-inch pieces
• 2 carrots, cut into 1/2-inch pieces
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 1/2 tea spoons finely chopped thyme
• Salt and Pepper
• 1/4 cup all-purpose flour
• 1 cup wild rice
• 2 quarts chicken stock or low-sodium broth
• 2 cups water
• 4 cups bit-size pieces of roasted chicken or turkey
• 1 cup heavy cream

Step 1
In a large saucepan, melt the butter. Add the celery, carrots, onion, garlic, thyme and a generous pinch each of salt and pepper and cook over moderate heat, stirring occasionally, until the vegetables just start to soften, about 10 minutes. Sprinkle the flour over the vegetables and cook, stirring, until evenly coated and lightly browned, about 3 minutes.

Step 2
Add the wild rice to the saucepan and gradually stir in the stock and water. Bring to a boil, then simmer over moderately low heat, stirring occasionally, until the vegetables are tender, about 30 minutes. Add the chicken and simmer, stirring occasionally, until the wild rice is tender, 10 to 15 minutes longer. Stir in the cream and season with salt and pepper. Ladle the soup into bowls and serve.

Wild Rice Salad

• 1 cup wild rice, rinsed
• 4 cups water
• 1 1/4 teaspoons salt
• 1/2 teaspoon orange zest
• 1/4 cup fresh orange juice
• 2 tablespoons olive oil
• 3 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 teaspoon dijon mustard
• 1/4 teaspoon freshly ground black pepper
• 1 cup pecans, toasted and coarsley chopped
• 1/2 cup dried cranberries
• 1/2 cup chopped fresh Italian parsley
• 2 celery stalks, diced
• 1 apple, peeled, cored, and diced
• 1/4 cup roasted and salted pepitas ( hulled pumpkin seeds)
• 2 scallions, light and green parts, thinly sliced

Step 1
In a medium pot, combine the rice, 3/4 teaspoon of the salt, and 4 cups of water. Bring to a boil, then turn the heat down to low; cover and simmer until the rice is tender and most of the grains have split open, about 50 to 60 minutes. Transfer the rice to a fine-mesh strainer to drain any excess water. Let cool.

Step 2
In a large bowl, whisk together the orange zest, orange juice, oil, vinegar, honey, mustard, pepper, and remaining 1/2 teaspoon of salt. Add the cooled rice, pecans, dried cranberries, parsley, celery, apple, pepitas, and scallions. Taste and adjust the seasoning, if desired. Serve cold or at room temperature.

Wild Rice Pilaf

• 2 cups wild rice
• Regular strength chicken or vegetable broth
• 1/4 cup salted butter, slliced
• 1 large onion, chopped
• 1 cup thinly sliced baby carrots
• 2 cups freshly shaved brussels sprouts
• 4 garlic cloves, minced
• 1 tsp dry Italian seasoning
• 1/4 tsp freshly ground black pepper
• 1/2 cup dried cranbrries

Step 1
Cook rice according to package instructions, using the broth instead of water. When cook time is up, do not open lid; turn heat off and keep lid tightly covered for 10 minutes to allow continued steaming. If rice is still a bit too firm, mix in just enough extra broth to moisten all rice, cover, and simmer another 10 minutes.

Step 2
While rice is cooking, add butter to a large/deep skillet over medium high heat. Once butter is melted and starting to bubble, add onion and carrots. Stir to combine. Cover and cook 5 minutes, stirring occasionally. Add brussels sprouts, cranberries, garlic, Italian seasoning, and black pepper, stirring another 2 minutes until softened.

Step 3
Check rice for doneness. Fluff with fork and add to skillet with vegetable mixture, stirring to incorporate. Taste and season with kosher salt and freshly ground black pepper as needed.