RECIPES

Wild Rice

Here is a comfort food full of nutrients !

 

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Don’t be intimidated by wild rice,  approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You  can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.

The only difference with wild rice is that it has not been stripped of its vitamins and minerals

 
Nutritional value per 100 g (3.5 oz)
Energy 423 kJ (101 kcal)
21.34 g
Dietary fiber 1.8 g
0.34 g
3.99 g
Vitamins Quantity%DV
Vitamin A equiv.

64 μg
Thiamine (B1)
5%

0.052 mg

Riboflavin (B2)
7%

0.087 mg

Niacin (B3)
9%

1.287 mg

Vitamin B6
10%

0.135 mg

Folate (B9)
7%

26 μg

Vitamin C
0%

0 mg

Vitamin E
2%

0.24 mg

Minerals Quantity%DV
Calcium
0%

3 mg

Copper
6%

0.121 mg

Iron
5%

0.6 mg

Magnesium
9%

32 mg

Manganese
13%

0.282 mg

Phosphorus
12%

82 mg

Potassium
2%

101 mg

Sodium
0%

3 mg

Zinc
14%

1.34 mg

  • Source: USDA

I often get asked where I get my protein, vitamins and minerals. Here is a perfect example

Enjoy !

Cristina for Peas and Peace

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