Each housewife has her own list of products that must be stocked in the house. Among them, the main one on the list is rice. This is the most popular cereal, from which various dishes, snacks, salads, and side dishes are prepared. But few people use wild rice on their farms, although it has significant benefits in terms of nutritional value and amount of vitamins. Wild rice is the basis of a healthy and balanced diet. Today we’ll talk about wild rice – its composition, beneficial and medicinal properties, contraindications and features.
In fact, wild rice is not rice at all, but simply the seeds of wild grass that are eaten. The product is named rice due to the similarity of its shape to ordinary white rice. The composition of wild rice is very extensive. It contains vitamins PP and B6, vital microelements - phosphorus, magnesium, zinc, copper, nickel, zirconium, boron. Wild rice is rich in various amino acids. All this makes the product incredibly valuable and nutritious, especially for those who are watching their figure.
Wild rice for weight loss
In general, we often hear about wild rice only when it comes to losing weight and getting rid of excess fat. In general, even white rice is often used in diets - it is easily digestible and, with its low calorie content, gives a feeling of fullness for a long time. Wild rice wins several times in these indicators. Firstly, the product is quite low in calories - only 100 kilocalories per 100 grams of boiled rice. It should be taken into account that the calorie content of white rice is at least twice as high. Secondly, black rice contains a lot of fiber, which cleanses the intestines, removes toxins and waste from it, relieves constipation, and absorbs excess fluid. Dietary fiber from wild rice is very beneficial for those who want to lose weight. Thirdly, even a small portion of rice can compensate for the deficiency of many microelements and vitamins, which is very useful during periods of dietary restrictions. Fourthly, a large amount of protein and fatty acids makes the product unique - it helps build muscle mass and at the same time stimulates fat burning.
Wild rice forms the basis of many diets. You can do fasting days on wild rice without salt and clean water, which will help you remove excess fluid from the body and get rid of swelling. Black rice goes well with meat, fish, vegetables and even white rice. If you're looking for slow-burning carbohydrates that will keep you full, go for wild rice. After all, it is not only healthy, but also incredibly tasty.
Health benefits of wild rice
As rice became a part of the diet of athletes and women losing weight, it was noticed that the grains have unique beneficial properties that have a positive effect on the entire body.
- Vitamin PP and magnesium have a beneficial effect on the condition of human bones. Regular consumption of rice is an excellent prevention of osteoporosis, which is especially important for women. Rice promotes rapid recovery of tissues after sprains, bruises, and injuries. This is an excellent remedy for joint health.
- The large and varied content of nutrients in rice allows the product to be used as an immunomodulator. In winter and spring, when vitamin deficiency reaches its peak, rice will help protect the body from colds and exacerbation of chronic diseases. Eat it at least once a week to support your body's defenses.
- Rice is very useful for the functioning of the nervous system. Eat a handful of white and wild rice, and then compare the effects of these foods on the body. After eating white rice, a person will want to sleep, he will become lethargic and absent-minded. But after wild rice, on the contrary, memory and concentration improve, and performance increases.
- Wild rice is very beneficial for lowering blood cholesterol levels. Regular inclusion of rice in the diet allows you to get rid of atherosclerosis, coronary disease, and reduces the risk of heart attack.
Wild rice perfectly satisfies hunger and gives a person all the necessary minerals and vitamins. This is one of the few products that can be used in mono-diets and not suffer from exhaustion.
Contraindications to eating wild rice
Wild grass grains are so nutritious and healthy that they have virtually no contraindications if the product is consumed in moderation. You can eat no more than 300 grams of boiled wild rice per day. Excess rice can lead to constipation, intestinal colic and intestinal obstruction. Remember that effective weight loss on rice must be combined with limiting harmful foods and physical activity. Otherwise, you will not achieve any weight loss. Another disadvantage of wild rice is its considerable cost. The fact is that crops do not grow everywhere; they need certain weather conditions. Moreover, wild rice is harvested by hand, which makes the product much more expensive. If price is not a barrier for you, be sure to replace white rice with wild rice.
Wild rice takes a little longer to cook than its white counterpart. Therefore, black rice is pre-soaked for 2-3 hours, at least an hour before cooking. Rice turns out very tasty and fluffy in a slow cooker. After the rice has been in the water, you need to rinse it thoroughly and put it in the multicooker bowl, add water in a ratio of 1:3, add a little vegetable oil and salt. If you are preparing a dish for weight loss, you should avoid salt and oil. Set the “Grains” or “Garnish” mode (depending on the model of equipment) and set the cooking time to about 40-45 minutes. Mixing wild rice with plain white rice is very beneficial. This reduces the cost of the product, makes it tasty and more interesting to look at. If you are watching your figure, you can combine wild rice with vegetables - tomatoes, bell peppers, cucumbers. If the dish seems lean to you, flavor it with coriander, cardamom, and turmeric during cooking. Spices will not add calories, and you will get a nutritious, tasty and light dinner. Here are some more healthy and delicious black rice recipes.
- Cutlets. Boil some wild rice, add vegetables minced through a meat grinder - carrots, cabbage, onions, potatoes and garlic. Add a raw egg, a little flour to the mixture and mix everything thoroughly. Form cutlets and fry in vegetable oil. This is a great dish for vegetarians.
- Bread. Black rice increases the nutritional value of bread, making it unusual and tasty. Pour a handful of boiled wild rice into the prepared yeast dough, knead everything thoroughly and place the dough in the mold. Sprinkle rice on top.
- Tube with rice and meat. This is a simple and incredibly tasty appetizer that will certainly decorate and diversify your table. You need to form and bake tubes from the prepared puff pastry or shortbread (not sweet) dough. Separately, fry the minced meat with onions, mix with boiled wild rice. Add the filling to the finished tubes and garnish with herbs.
- Roll. This is another delicious appetizer that is sure to please your guests. Knead the yeast dough for the roll - not sweet, like pizza, let it brew and rise. Prepare the filling - sliced salmon, boiled rice, grated cheese, egg, finely chopped onion. Mix all the ingredients and place on a rolled out sheet of dough, previously greased with vegetable oil. Place the roll in the oven to bake, and then enjoy its languid and savory taste.
Recipes can be very diverse, because rice is added to first and second courses, salads, appetizers and even desserts. Use your imagination and treat your loved ones to delicious wild rice.
There are 4 varieties of wild rice in the world. As the grains ripen, they change color - from green to dark brown and black. Tsitsania, as wild rice is also called, is native to North America and East Asia. Wild rice remained the main diet of the Indians for many millennia and was supplied to Europe as “Indian rice.” Perhaps, thanks to this kind of food, the indigenous people of America lived for a long time and did not experience health problems until old age. Consume wild rice as often as possible, take advantage of the power and gift of nature!
Video: wild rice with soy sauce
Despite its name, wild rice is not rice at all, but the seeds of edible herbs native to North America. Native Americans harvest wild rice by traveling along the wild rice banks in canoes and using long sticks to knock the grains into the bottom of their boats.
Nutritional value of wild rice
Wild rice is a low calorie food. The calorie content of one cup of boiled product (about 165 grams) is about 170 calories, of which 5 grams are healthy fats, 35 grams are carbohydrates, 6.5 grams are proteins and 3 grams are dietary fiber. Wild rice is rich in vitamins and microelements, it contains:
- iron;
- magnesium;
- manganese;
- phosphorus;
- zinc;
- a nicotinic acid;
- B vitamins (B3, B6, B9);
- vitamins A, C, E and K.
One cup of wild rice contains 50 fewer calories than the same serving of the equally popular brown rice.
Benefits of eating wild rice
Low-calorie wild rice contains fewer calories than other whole grains that are a must-have in your diet. By eating wild rice, you'll get all the benefits of healthy nutrients, including the fiber needed to keep your digestive system functioning properly, but without the extra calories, fat, and sugar. Therefore, this type of rice is especially useful for weight loss.
The protein in wild rice is complete, meaning it provides the body with all the beneficial amino acids. A big advantage of wild rice is the absence of gluten in the grain, which is especially important for people with allergies to it. All the vitamins in this product play different important roles in metabolism. Pantothenic acid, for example, is necessary for the oxidation of fats and carbohydrates, while folate is necessary for normal cell division. In addition, vitamins A, C and E are necessary to maintain immunity. The amount of antioxidant substances in wild rice is 30 times greater than in regular rice, which means that this product is just as beneficial for protecting the body from oxidative stress, which causes disease and aging. Vitamin K and magnesium have the property of helping the proper functioning of nerves and muscles, as well as strong bones. They also promote blood circulation and maintain normal heart rhythm.
Wild rice has a strong nutty flavor and a pleasant chewy texture.
How to cook wild rice
Wild rice should always be thoroughly rinsed in cold running water before cooking. Wild rice is easy to cook, but the process takes much longer than white or brown rice. One cup of uncooked rice yields 3 to 4 cups of cooked rice.
To cook 1 cup wild rice, bring 6 cups water to a boil, add 1 teaspoon salt, and stir in the grains. When the water returns to a boil, reduce the heat to low and cook the rice for about 45 minutes. Place the cooked rice in a colander and serve as a side dish.
Cooked wild rice can be stored in the refrigerator for up to a week.
Wild rice is added to salads, soups, risotto and pilaf, bean dishes and casseroles. Prepare wild rice Mediterranean style, this dish is suitable for vegetarians. You will need:
- 1 teaspoon of olive oil;
- 1 medium onion;
- 2 cloves of garlic;
- 3 cups boiled wild rice;
- 2 cups fresh spinach, cut into ribbons;
- ½ cup of sun-dried tomatoes;
- ¼ cup of pine nuts;
- 1 teaspoon of grated nutmeg;
- 2 teaspoons lemon zest;
- salt and ground black pepper;
- ½ cup chopped feta cheese.
Preheat the oven to 170°C. Cut the onion into small cubes, chop the garlic, heat the vegetable oil in a deep frying pan and fry the onion and garlic in it for 3-5 minutes. In another pan, flat and dry, toast the pine nuts. In a large bowl, combine cooled onion and garlic, wild rice, spinach ribbons, chopped sun-dried tomatoes, toasted pine nuts, nutmeg, lemon zest, salt and black pepper. Place the mixture in a baking dish and top with crumbled feta cheese. Cover with a lid or wrap the pan in foil. Place in the oven and bake for 20-30 minutes.
You can stuff mushrooms with the wild rice mixture. You will need:
- 6 large large champignons (portobello);
- 2 tablespoons of olive oil;
- 2 shallots;
- 1 large sweet red bell pepper;
- 2 cloves of garlic;
- 1 tablespoon of fresh rosemary leaves;
- ½ teaspoon salt;
- a pinch of black pepper;
- 2 cups boiled wild rice;
- 2 tablespoons of diced brisket;
- ¼ cup chopped pecans;
- 6 tablespoons of grated Parmesan cheese;
- ½ cup chopped parsley.
Clean the mushrooms with a damp paper towel. Separate the cap from the stems. Chop the stems. Cut the shallots into small cubes, pass the garlic through a press, remove the stalk from the bell pepper, thoroughly clean the seeds and cut the pulp into cubes. Heat 1 tablespoon olive oil in a small saucepan and sauté the mushroom stems, bell peppers, onion and garlic. When the vegetables are soft, add rosemary, black pepper and salt. Combine wild rice, pecans, mixed vegetables, and brisket in a bowl. Place the mushroom caps on a baking tray lined with baking paper, drizzle them with the remaining oil, stuff them with the prepared minced meat and sprinkle with Parmesan cheese. Preheat the oven to 170°C, bake the mushrooms for 15-18 minutes, serve, sprinkled with parsley.
Few people know that wild rice is not real rice. These are the seeds of a grass growing in North America that served as food for the Indians. Not everyone can make wild rice tasty, as there are some nuances that distinguish its preparation from regular rice.
Basic Wild Rice Recipe
To keep wild rice soft and fluffy, you need to soak it before cooking. Seeds soaked in water are left overnight.
Before cooking, soaked wild rice should be rinsed and placed in boiling salted water at the rate of one glass of rice to three glasses of water. You need to cook the grains under a closed lid over medium heat for about 40 minutes. Cooked wild rice should increase in size.
If you need to prepare a dish quickly and there is no possibility of soaking the rice for a long time, then you can pour boiling water over it for an hour. Further preparation follows the same recipe.
It is advisable to keep the boiled rice covered for about an hour so that the grains open completely, then you can add butter or vegetable oil to it to taste and stir with a fork.
How to cook wild rice with chicken
For cooking you will need: - 1 glass of wild rice; - 1 kg of peeled chicken breasts; - 1 tbsp. flour; - 1 tbsp. lemon juice; - 2-3 cloves of garlic; - 2 tbsp. olive or sunflower oil; - 3 tbsp. soy sauce; - spices to taste.
Wild rice soaked for 12 hours should be poured into a baking tray and filled with three glasses of water. Rice should be kept in an oven preheated to 180°C for about an hour.
When it becomes softer and most of the liquid has evaporated, you need to add a glass of chicken broth to it.
To obtain chicken broth, boil the breasts until half cooked, remove them, and strain the remaining water.
Boiled chicken breasts should be fried over medium heat in a small amount of vegetable oil, add grated garlic, spices, and salt to taste. Next, they need to be filled with the remaining broth, add half a glass of water and simmer under a closed lid.
To the gravy you need to add flour, lemon juice and soy sauce. The resulting mass should be mixed until smooth and brought to a boil. When the gravy begins to thicken, you can complete cooking. Wild rice served with chicken breasts and gravy, fresh vegetables and herbs.
It's worth noting that there are no right or wrong methods for cooking wild rice. Despite the fact that articles and videos tell how to cook wild rice in the only correct way, everyone finds the best option for themselves, and the rice may be slightly hard or, on the contrary, completely boiled. Wild rice can be cooked not only with water, but also with the addition of meat broths, cranberries, sage, ginger, and soy sauce.
Black (wild) rice is a type of rice. It is small in size and quite easy to prepare. This rice has a lot of useful substances. The amount of minerals contained in it is 2/3 of a person’s daily requirement. When cooked, wild rice is chocolate brown to deep purple in color and has a nutty flavor. This variety, unlike others, is difficult to cook in a rice cooker. We will tell you how to properly use and cook black rice.
Ingredients:
- 1 cup wild rice;
- 5 glasses of water;
- salt to taste;
Rinse the rice thoroughly. For this:
- Take 1 cup rice and 2 water. When rice gets wet, it doubles in size.
- Rinse the rice several times. Pour it into a plate of cold water. Rub the rice with your hands. When it settles, pour out the water. Do the same steps two or three times. This will get rid of the starch on the surface of the rice that causes it to stick together.
- Cover the rice with water and leave the bowl overnight. If you need to cook right away, start after you have washed it thoroughly.
Cooking process
Recipe: Wild Rice with Vegetables
For 4 servings you will need:
- Wild rice - 1.5 cups;
- Water - 2.5 glasses;
- Zucchini - 0.5;
- Boiled corn - 1 cob;
- Sweet pepper - 0.5;
- Small carrots - 1;
- Onion - 1;
- Butter - 50 g;
- Soy sauce - 50 g;
- A bunch of dill;
- salt, ground pepper to taste;
Cooking process:
- Add wild rice to boiling water. Cook it over low heat for 40 minutes. Add salt at the very end of cooking.
- Melt the butter in a saucepan. Dice the carrots and onions. Fry them in butter.
- Cut the seeded pepper into cubes. Add diced peppers and zucchini to the onions and carrots. Cook for 7 minutes, stirring occasionally.
- Add rice and corn kernels removed from the cob s. Pour in soy sauce. Heat everything over high heat for a minute. Serve the dish after sprinkling with dill.
Easy Wild Rice Recipe
Chefs advise preparing black rice according to the simplest recipe. This way you can evaluate all the nutritional and taste qualities of this product.
To make this spicy wild rice dessert, use the following ingredients:
- 1 tbsp boiled black rice;
- 1 tsp. cinnamon;
- 3 tbsp. l raisins;
- 1 egg;
- 2 large apples;
- 1 tbsp. l lemon juice;
- 1 tbsp. l butter;
Cooking process:
- Mix rice and finely chopped apples. Add raisins.
- Add cinnamon, butter, honey to lemon juice. Beat everything in a mixer.
- Pour in the rice-apple mixture.
- Place the mixture into baking dishes. Place in an oven preheated to 190 degrees for 20 minutes.
Wild rice is an incredibly healthy grain for the human body, although it cannot be called either a cereal or rice. Because of its beneficial properties, wild rice is becoming more popular every day; it is adored not only by chefs, but also by nutritionists; besides, you can cook a large number of delicious dishes with wild rice. It contains a large amount of B vitamins, and it also contains folic acid in large quantities, because of this, wild rice is 5 times higher than plain rice. Incredibly, this cereal contains 18 amino acids.
Properties of wild rice
From ancient times, it is believed that wild rice restores strength and energy due to the presence of vitamins, minerals and protein in large quantities. If you use this product regularly, it can improve vision and cope with eye fatigue. It contains: magnesium, phosphorus, iron, zinc and B vitamins.
The protein contained in black wild rice will be appreciated by those who are fasting or vegetarians. It will also be useful for people involved in sports or hard physical labor.
The price of wild rice is quite high compared to its counterparts, and this is due to the difficulties of growing this type of rice. But after looking at the benefits and properties of wild rice, you immediately understand that it is worth it. You can buy wild rice in almost any supermarket.
How to cook wild rice - process description
Just like plain rice, wild rice is boiled. But before cooking, you need to soak it in water and drain this water before boiling. The soaked rice is poured into salted boiled water. The proportions are 1 to 3 and boil over low heat for 40 minutes.
There is another way; wild rice does not need to be soaked, but in this case it is poured with boiled water in the same proportion as when cooking and left for an hour to allow the rice to steep.
Benefits of wild rice
All varieties of rice contain gluten, but wild rice differs from its counterparts in a large number of valuable nutritional and healing properties. It is rich in lysine, dietary fiber and protein. It is superior to other varieties of rice in terms of its content of large amounts of minerals and vitamins. Wild rice contains folic acid, potassium, magnesium, phosphorus, copper, zinc.
Wild rice is recommended for people who suffer from obesity and metabolic disorders to be included in their diet; it is also prescribed for high cholesterol levels and problems with the cardiovascular system, as it improves the functioning of the digestive system. Wild rice does not contain fat, so it has the property of removing harmful cholesterol from the body.
For hypertensive patients and people who need to eliminate salt from their diet, wild rice will be indispensable, since compared to other varieties, wild black rice contains half as much sodium.
Damage to wild rice. There are no contraindications to wild rice as such, and dangerous properties of wild rice scientists have not discovered them. But excessive consumption can lead to constipation, so it is recommended to consume it with vegetables or fruits.
Wild rice calories and nutritional value
Athletes and people who strictly control the products they consume are concerned about the issue wild rice calories, as well as how much fat, protein and carbohydrates it contains.
Calorie content 100 g cooked wild rice - 101 Kcal
Squirrels per 100 g of product - 3.99 g
Carbohydrates per 100 g of product - 21.34 g
Giry per 100 g of product - 0.34 g
Below is a more detailed table
The rice diet consists of eating wild rice for two weeks. During this diet, you are allowed to eat vegetables, fruits, herbs and vegetable oils. You need to eat three times a day and eat rice each time; you determine the serving size yourself, since you should not starve or overeat. You also choose the form in which you consume vegetables, since they can be eaten fresh or in salads, boiled or steamed. You can also cook wild rice with vegetables in a slow cooker, because during cooking it retains all the vitamins that are so needed during a diet.
Now it is difficult to say how many kilograms a person can lose with this diet. After all, everyone determines the portion size themselves; on this diet you can lose 8 or 5 kg, you just need to adjust your diet.
A huge plus of the wild rice diet is the absence of hunger. You can prepare a variety of dishes with rice and vegetables, so you won't find the rice diet boring. It is also medicinal, as it is often prescribed to people suffering from gastritis. The disadvantage of this diet is the lack of meat and fish in the diet. But two weeks on this diet will not affect your health.
How to make pumpkin salad with apples and wild rice Video
Video about preparing a salad with wild rice, which makes the dish both satisfying and dietary. You will also learn about the calorie content and beneficial properties of wild rice.
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