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Wild Rice to the Rescue


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Although called rice, wild rice isn’t rice at all. The black strands are actually a seed of a type of marsh grass. It is a hearty grain that takes about an hour to cook and has a slightly chewy texture and a nutty flavor. Often used as a mix in with other rice or grains, it is surprisingly good on its own.

Wild rice is a healthful alternative to regular rice and other grains. 1 cup of cooked wild rice has 165 calories, 6.5 g protein, 3 g fiber and good amounts of iron and copper. It is high in B vitamins as well as potassium and phosphorous — it is even considered a complete protein. It actually wins out over brown rice which in 1 cup has 216 calories, the same 3 grams of fiber and only 4 grams of protein.

The chewy texture provides versatility to use this grain in everything from salads, to side dishes and soups. It is also a helpful weight loss tool. Cook up a big batch of wild rice on Sunday and turn it into a new dish every night of the week that will be filling and nutritious.


Wild Rice with Carrots and Beets

Wild Rice with Carrots and Beets

I love Jamie’s Rosh Hashanah Simanim recipe for Wild Rice with Carrots and Beets. Clocking in at 200 calories a serving it is colorful, tasty and filling anytime of year.

Wild Rice with Dried Apricots & Pistachios

Wild Rice with Dried Apricots & Pistachios

For a sweeter taste, try this Wild Rice Recipe with Apricots and Pistachios, it serves 6 with 178 calories each and 6 grams of protein.

Wild Rice and Mushroom Soup

Wild Rice and Mushroom Soup

If you like a rich, hearty soup, try this Mushroom Wild Rice Soup or just keep it simple add wild rice to any salad, I love to mix it in with my tomato basil salad this time of year.

More Wild Rice Recipes

Wild Rice Pancakes

Avocado Stuffed Salmon with Wild Rice

Wild Rice with Mushrooms and Chestnuts Stuffing



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About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




2 Responses to Wild Rice to the Rescue

  1. avatar says: hindyg

    Growing up in Minnesota, wild rice was considered a hometown food. I haven’t bad it in ages. I should make it more often. I love wild rice soup. I want to try the pancakes – such a great idea.

  2. That wild rice and mushroom soup looks amazing..I am a sucker for anything with mushrooms and rice! I happen to love wild rice, but usually dont have time to make it.

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