Cooking wild rice. Product General Information

Benefit wild rice today is the subject of heated debate among supporters healthy eating, indeed has enviable properties. The chemical composition of cereals, which is not polished and not subjected to heat treatment, includes not only a lot of vitamins and minerals, but also as many as 18 amino acids that provide prevention and treatment various diseases. In addition, wild black rice can be used as a tasty and nutritional product, and also apply in the struggle for beauty and youth. In the article, wild rice benefits and harms are waiting for the body of women, men and children.

From this article you will learn:

Wild (black) rice benefits and harms to the body

Tsitsania, or Zizania, or Water Rice, or Wild Rice, or Indian Rice, or Canadian Rice (lat. Zizania)" is a genus of herbaceous plants of the Cereal family ( Poaceae). Contains 4 kinds Wiki

In fact, calling this cereal rice is not entirely correct. This is aquatic zigzag - a herbaceous plant from the Cereal family. Its stems can grow up to 3 meters in height, and having met in nature, an unlucky observer would rather call it a giant swamp grass. It is the grains of this plant, related to ordinary rice, that are so popular today.

Zitzania is grown in much smaller volumes than rice, and therefore has a high cost (although the good reputation of the product certainly plays a role here). Despite belonging to different types, the composition of rice grains and zitsania is almost the same, only the proportions differ. The two main food varieties of wild rice are called "Chinese" and "Thai", but they are almost identical.

Composition and beneficial properties of wild (black) rice

The chemical composition of this cereal includes mineral compounds of magnesium, calcium, sodium, phosphorus, potassium, iron, copper, manganese, selenium and zinc, as well as vitamins B1-B6, A, C, E, K and PP. But greatest value represent numerous amino acids. They improve the condition of all systems internal organs, contribute to strengthening the immune system, stabilization of metabolic processes. The absence of two essential amino acids - asparagine and glutamine - is easily replenished by adding beans, lentils or chickpeas to cereals.

In fact, a mixture of brown and wild rice with such vegetable side dish saturates the body with almost everything necessary for good health nutrients.

This is an excellent product for those who are engaged in strong and prolonged physical exertion. It promotes rapid recovery due to protein and protein, and also stabilizes nervous system. Thanks to high content dietary fiber, this cereal, when used systematically, helps to normalize the work digestive system. Wild black rice is often advised to be eaten by people with overweight and improper metabolism.

Nutritional value and calorie content of wild rice

The calorie content of raw wild rice is approximately 330 kcal per 100 grams, but, of course, no one eats it in this form. During the cooking process, the grains fill with water and increase in size, therefore chemical composition visibly diluted with water.

wild rice calories

Calorie content is reduced to 101 kcal per 100 grams, carbohydrate content - up to 21.34 g, proteins - up to 4 g, and fat - 0.34 g.

How and how much to cook wild rice

Before you cook wild rice, you should be patient, because it takes at least half an hour to cook it well. On average, 40 minutes is enough, during which the grains become 4 times more voluminous. To make it soft and crumbly, but not sticky, you need to take 3 servings of salted water for 1 serving of rice.

Quick Wild Rice Recipe

If it is not possible to soak the cereals well before cooking, you can use the express recipe:

1. Rinse the grains.
2. Pour boiling water so that the water completely covers the cereal.
3. Close the dish with a lid and wrap with a thick cloth.
4. After an hour, drain the water, rinse the cereal again and start cooking.

Mixes of brown and wild rice

Today in stores you can often find packages with mixed rice, where brown, unpolished or steamed cereals are added to wild grains. For example, a mixture of brown and wild rice.

Contraindications

Benefits of Wild Rice: The benefits of eating wild rice are vast, and harmful effects practically excluded. Indeed, this species rice groats exactly the same possible indications like analogs. First of all, eating large amounts of wild rice should be avoided by those who have constipation or digestive problems. To avoid this, experts recommend combining it in the diet with fresh fruit and vegetables.

Wild rice flour in cosmetology: face mask

While it may seem wasteful to grind something as costly as wild rice into flour, there are no barriers to women's pursuit of beauty. This flour really has the right properties to use as part of a lifting mask. It only takes 1 to prepare. egg and 1 st. l rice flour and sour cream. The order of the procedure:

1. Boil the egg and grind into a deep bowl.
2. Add sour cream. If the skin is dry, you need to choose a product with a high fat content. Otherwise, acidified sour cream will do.
3. Add rice flour and mix everything thoroughly (you can use a coffee grinder to grind the flour).
4. The result should be a mask with a consistency thick sour cream otherwise it will run off the skin.
5. With a cotton pad or brush, the product is applied to the skin in a dense layer on the face, neck and, if desired, the décolleté area.
6. It is convenient to lie down with your head thrown back and remain in this position for a third of an hour until the mask hardens.
7. After that, the mixture must be washed off warm water and apply make-up cream on cleansed skin.

The use of wild rice in cooking and dietary nutrition

Nutritionists focus on one key difference between wild or brown rice and white polished cereal. The fact is that the latter is saturated with so-called fast carbohydrates. They are considered one of the main culprits of being overweight. This happens because carbohydrates are absorbed very quickly, increase the level of glucose, but it also quickly decreases and after a short period you want to eat again.

Due to the fact that wild rice is not heavily processed, carbohydrates in its composition remain in a "complex" form. Therefore, assimilation occurs slowly, the level of sugar rises and falls slowly, which gives a surge of energy and a feeling of satiety for several hours.

Rough alimentary fiber wild rice, in fact, mechanically cleanse the intestines of toxins and gently irritate its walls, increasing blood flow. Therefore, wild rice helps to improve the condition with obesity, overweight and digestive difficulties.

Wild rice has practically no competitors among cereals in terms of the diversity of its vitamin and mineral base. This, combined with a considerable amount of protein and "slow" carbohydrates, makes it excellent foundation for diets of varying intensity.

Video: wild rice benefits and harms

Natural taste of nature

Salad with curry, almonds, brown and wild rice

Try this delicious, nutritious and convenient lunch. Enjoy it alone or mix it with herbs or arugula for a delicious natural healthy meal!

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Hello everyone!

My experiments with extraordinary products continue. Today it's the turn of wild rice. Previously, I could not imagine that someday I would buy these black grains, but now I even eat it;)

I decided to cook wild rice with pumpkin and raisins. Such a kind of vegetarian a la pilaf)

If you're not on a gluten-free diet, then you'll love wild rice. I want to say a few words about its benefits.

WILD RICE BENEFITS

Wild rice is not a type of rice at all, it is water or swamp grass, annual plant cereal families. Due to the fact that this plant is very uncommon in the world, it is difficult to collect and process it, the price of wild is relatively more expensive than all other cereals (350.0 about 300 rubles)

Wild rice has a high nutritional value. It contains a large amount of protein and B vitamins and folic acid, the content of which is 5 times more than in ordinary rice. Wild rice is very rich in minerals; it contains a lot of phosphorus, calcium, potassium, magnesium, copper, zinc and iron.

And on top of all that, he has exotic taste and delicate nutty flavor. You can cook a lot of different things from it. different dishes.

I offer my recipe for wild rice with pumpkin.

By the way, this recipe can be prepared with regular rice, just replacing it with wild, it will turn out no less tasty.

INGREDIENTS

1 cup rice

300.0 fresh pumpkin

half an onion

1 carrot

1 tbsp spices for pilaf (choose one that has everything: zira, cumin, barberry, etc.)

0.5 cup raisins

olive oil

1) It is necessary to cook rice. Wild rice takes a long time to cook. Therefore, it must first be soaked for 1 hour in cold water. Then pour into a saucepan with boiling water in a ratio of 3: 1, add salt and cook over medium heat for 40 minutes.

At this time, you can prepare other ingredients: pour hot water washed raisins, grate carrots, cut onions into cubes and half rings.

Pour into the dishes for cooking pilaf a little olive oil and lightly fry the onions and carrots. Add the pumpkin and pour some water (about ¼ cup), cover everything with a lid and simmer for 10-12 minutes until the pumpkin is soft. It should not fall apart, but should be easily pierced with a knife.

Add raisins and seasoning for pilaf. If there is salt in the seasoning, then add it carefully, remember that we have already salted the rice. And now pour out the boiled wild or ordinary rice, add a little more olive oil and mix everything thoroughly, taste it, if necessary, add more seasonings and let it warm up for another ten minutes

Your rice with pumpkin ready!

By the way, such rice can be called dietary, since its calorie content does not exceed 200 kcal per 100.0 product.

Enjoy your meal!

If you have a piece of pumpkin left, make it

Wild black rice. Benefits and Recipes

Contrary to popular belief, wild rice is not directly related to traditional rice - its oblong black grains are actually the seeds of the moisture-loving grass Zizania aquatica, which grows in North America.

Let's start with the fact that wild rice has a unique, sweetish-exotic taste with a delicate nutty aroma. As for nutritional value, here wild rice leads by a margin among other cereals: it contains a significant amount of protein (15 g out of 100, and in a very rich distribution of amino acids), B vitamins and is especially valuable in content folic acid(here it is five times more than in brown rice).

A glass of wild rice contains the daily amount of folic acid for an adult. In terms of minerals, wild rice contains significant amounts of magnesium (177 mg), phosphorus (433 mg), zinc (6 mg) and manganese (1.3 mg is 2/3 daily allowance for an adult).

Wild rice protein is not complete: it has 18 amino acids, but lacks two - asparagine and glutamine. However, this is easy to fix - just serve boiled wild rice with legumes (beans, chickpeas, lentils): they just contain the missing amino acids. Thus, you will get a whole protein, and this is of particular value to vegetarians and fasting.

How to cook wild rice?

You can’t take it with brute force - you definitely need to soak it. Fill it up large quantity cool water overnight, and then drain this water. Pour the rice into boiling salted water (for 1 cup of wild rice - 3 cups of water), reduce the heat to a low boil and simmer the rice, covered, for about 40 minutes. Ready rice will "open up" and become about 3-4 times larger than raw rice!

And if there is no time for a long soak , this trick will help: pour wild rice with boiling water in a ratio of 1: 3, cover with a lid and let it brew for an hour. Then drain the water and follow the recipe above.

Boiled wild rice is often used as a side dish (for example, mixed with brown rice), and also as an integral part of pilafs and cereal soups. However, there are many delicious low-calorie meals where he plays the first violin.

Here are a few interesting recipes:

Wild rice salad with chicken

For salad

2 large cucumber

2 chicken breasts(boiled or baked)

For refueling

50 ml orange juice

2 tbsp apple cider vinegar

1-2 garlic cloves, crushed

1 tbsp. chopped cilantro, thyme and basil

Salt, pepper - to taste

Cooking

• Cucumbers cut into slices, chicken - into small pieces.
• Add rice and stir.
• Blend all the dressing ingredients in a blender until smooth, then dress the salad.

photo from internet to another recipe

Wild rice soup with white wine

• 1 cup boiled wild rice
• 1 liter hot fish broth
• 1 tbsp oils
• 1 small onion, finely chopped
• 1 green Bell pepper, cut into
• 1-2 celery stalks, chopped
• 1/2 cup mushrooms (you can use frozen or canned)
• 2 tbsp white wine
• 3 tbsp flour (rye, oatmeal, buckwheat, millet, barley)
• salt, pepper - to taste

Cooking

• Heat the oil over low heat and simmer the onion, pepper, celery and mushrooms in it. Gently stir in the flour and cook, stirring, for a couple more minutes.
• Pour in the broth (preferably not all at once, but in parts), each time stirring until smooth. Add rice and salt and pepper, simmer low fire another 10-15 minutes, and then remove from heat and add white wine.

Puree soup lovers can additionally puree the soup with a blender or in a food processor.

Spinach Wild Rice Casserole

• 2 cups boiled wild rice
• 400 g fresh spinach, cut into
• whites 3 eggs
• 1 bunch green onions, cut in small pieces
• 2 tbsp chopped parsley
• salt, pepper - to taste

Cooking

• Whisk egg whites with salt and pepper.
• Mix rice with proteins, spinach, onions and parsley.
• Mix well, put in a baking dish and put in an oven preheated to 175 degrees for 40-45 minutes.

Another variant : instead of parsley, take basil and serve a casserole with tomato salsa.

Spicy wild rice pilaf

• 1 cup soaked wild rice
• 1 cup broth (chicken or vegetable)
• 1 glass apple cider
• 1 garlic clove, cut into thin slices
• 1 celery stalk, cut into small cubes
• 2 carrots, cut into pennies
• 1 handful dried cranberries or cranberries
• 1 tbsp oils
• 1 Bay leaf
• salt, pepper - to taste

In a large bowl, mix rice with apples and raisins. Stir the cinnamon into lime juice, add oil and honey, pour into the rice mixture. Mix everything well.

Another variant : practiced mixture different varieties rice in one dish. Because of the different cooking times, I cook each variety separately, then mix them.

Another option : instead of raisins, you can use any dried fruits - dried apricots, dates, figs. Every time the taste will play in a new way.

Housewives who do not know how to cook black rice, and for this reason do not include the product in their diet, lose a lot. This cereal contains great amount useful substances, which is several times higher than regular product. In addition, black or wild rice has unique taste with nutty notes. It can be used as a side dish, salad ingredient, and even desserts are made from it.

If you are afraid to immediately switch to a product of such an unusual type, you should try a mixture of several types of rice. You just need to figure out how much you need to cook the product, how to prepare it for processing, with what ingredients to combine.

Features of preparing black rice for processing

Despite the fact that wild rice or a mixture based on it is not very difficult to prepare, they will turn out tasty and crumbly only if they are properly prepared. It consists of several stages:

1. We take two glasses of water for a glass of product. Fill the cereal with liquid and wait until the mass doubles.
2. After that, drain the water and pour the product into a plate with cold water. Wipe wild rice thoroughly with your hands and wait until the grains settle to the bottom. Drain the liquid and repeat the manipulation twice more. It is also recommended to process a mixture of "4 rice" and other cereal options. A simple manipulation allows you to get rid of starch, due to which the grains usually stick together and turn into porridge.
3. Then we act depending on how much time is available. When time permits, soak wild rice in cold water and leave it overnight. Otherwise, we proceed immediately to the heat treatment process.

Fortunately, this kind of rice is remarkably resistant to physical abuse. If you hold it in water, as the recommended amount in it useful components will not decrease at all, and the texture of the product will only improve.

Rules and features of the preparation of the product

To make the final product crumbly and not look like porridge, you need to properly cook the rice mixture or a separate component. If the processing will be carried out in the traditional way, then it should look like this:

• Put the pre-processed rice in a large saucepan, then fill it with cold water. The ratio of dry product to liquid is 1 to 5. After that, put the pan on the fire, turn it on at medium power.

Tip: Although the wild rice to be used as a side dish can be boiled in vegetable or chicken broth, like all other types of product, it is better not to do this. The end result will lose its unique nutty flavor and the cereal will turn into the most ordinary mass.

• Even before the water boils, it is necessary to stir the product several times. After boiling, reduce the fire to a minimum, cover the pan with a lid. We cook the mass for half an hour. If the mixture has not been pre-soaked, it can absorb a lot of water, no need to be surprised.
• During boiling, it is not necessary to mix the mass. After the fire is turned off, you need to let it brew for a quarter of an hour without removing the lid.
• When all the manipulations are done, mix the wild rice thoroughly, but gently, so that all the grains separate and the composition becomes airy.

It is worth considering that ready-made black rice, no matter how much you wash it, can stain the surface of ceramic or enameled dishes. finished product acquires a pronounced purple or brown hue, this indicates its high quality and correct processing.

What is the best way to prepare 4 rice mix?

When wild rice does not act as an independent component, but as part of a mixture, you need to act a little differently. To guarantee yourself the best result, it is best to boil the composition not traditional way, but using a multicooker.

• Pour half a glass of the product with water and leave for at least five hours. It is better, of course, to endure the night, but only if the mixture does not contain too starchy varieties of the product, which turn into liquid even in cold water.
• Then we drain the water, wash the mass in cold water and recline it in a colander.
• Lubricate the multicooker bowl with a teaspoon of olive oil, transfer the mixture into it. Fill the product with cold water and add a little salt.
• We set the "Buckwheat" mode, usually it does not require additional timer setting. If there is no such mode, set the "Multi-cook" mode and start the timer for half an hour. After the time has elapsed, we check the quality of the product and insist it for another 10 minutes with the lid closed.

In addition, delicious black rice or multi-component mixtures are obtained using a double boiler. First, we soak the component for a couple of hours, put it in a colander and spread it in a thin layer on the bottom of a suitable bowl. The composition will turn out soft and crumbly if you first set the timer for 40 minutes, hold it all this time, let the rice “breathe” for a couple of minutes and put it on for another 10 minutes. The component prepared in this way can be used to prepare a variety of dishes. If it goes to a side dish, then add salt, herbs and a little vegetable oil to it.

Soups, pilaf, and various salads are cooked from black rice. In all cases, it is pre-soaked and boiled at least until half cooked. Otherwise, the cereal will be saturated with the aroma of other components and lose its purity and originality of taste.

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How to cook rice with vegetables
1. Soak wild rice in cold water for 12 hours.
2. Pour wild rice into a saucepan, pour 3.5 cups of water.
3. Put the pan on a quiet fire, bring to a boil and cook for 30 minutes, then drain the water and season with butter.
4. Eggplant, zucchini, pepper wash and peel.
5. Cut the eggplant into cubes with a side of 2 centimeters.
6. Pour eggplant into a bowl, sprinkle with salt, mix and leave for 15 minutes.
7. Peel the garlic and put it through a garlic press.
8. Cut the zucchini into circles.
9. Peel and cut the onion into half rings.
10. Cut the tomatoes into cubes.
11. Finely chop the pepper.
12. Heat up the pan, pour in the olive oil.
13. Put the eggplant, zucchini, peppers, tomatoes, onions and garlic in the pan.
14. Thyme and rosemary put in a pan, salt, pepper and simmer for 10 minutes.
15. Add rice, mix and simmer for another 5 minutes.