Tag: wild rice

Wild Rice with Carmelized Sweet Potatoes and Kale

Wild Rice with Carmelized Sweet Potatoes and Kale

Wild rice is an aquatic grass seed that is locally grown and highly valued by Anishinaabe people.  It is low in fat, high in protein, fibre and other important nutrients. 1 cup wild rice 1 tbsp. butter 1 large sweet potato, peeled and cubed into 1/2″ 

Wild Rice Salad

Wild Rice Salad

            This colourful, tasty salad has lots of texture and features squash, which is now available at local markets. 1 cup wild rice or wild rice blend 1 cup cubed butternut squash 1 tbsp olive oil 1 tsp paprika 1/2 tsp salt and 

Wild Rice with Cranberries and Carmelized Onions

Wild Rice with Cranberries and Carmelized Onions

Wild rice is actually a semi-aquatic grass and the only grain native to North America. Wild rice is slightly higher in protein than most other whole grains, and is a good source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin.

1 cup wild rice

2 tbsp butter or extra-virgin olive oil, divided

1 small onion, quartered, sliced into thin wedges

1 tsp maple syrup

½ tsp orange zest

½ cup dried cranberries

Sea salt to taste

In pot with tightly fitting lid, combine rice, 3 cups water and 1 tbsp butter. Bring to a boil. Stir once. Cover, reduce heat to medium-low and simmer 50 minutes. Remove from heat and let stand, covered, for 5 minutes.

While rice is cooking, melt 1 tbsp butter in medium skillet over medium heat. Add onions and syrup and cook, stirring, for 5 minutes. Reduce heat to low and cook slowly for 15 minutes or until caramelized (golden brown appearance).

Stir into rice, along with orange zest and cranberries. Fluff with fork, add salt and serve.

Serves 4.

Hint: You can buy a variety of wild rice blends or make your own, using ¾ cup brown rice and ¼ cup wild rice.

You can read more about wild rice here. For more recipes and other wellness info, subscribe to our newsletter on our website.