Nutritious Wild Rice for Healthy Eating

Traditional Food of Native People Rich in Nutrients

Aug 1, 2009

The food known commonly as wild rice is actually the seed of a tall aquatic grass that grows in clear lakes and quiet rivers.

It was given the name ‘manomin’ (good berry) by the Ojibwa people. French explorers named it ‘folles avoines’ (false oats). Other newcomers who saw the First Nations people harvesting it on the water decided that it was rice.

The explorers learned that this was a food staple for the people who gathered it. They believed that it was this food that helped them survive the harsh winters, and enabled them to maintain their strength. Manomin was so valuable that wars were fought over control of the large areas where it was plentiful. The Chippewa people frequently carried some in small pouches during their journeys.

Nutrition Facts of the Traditional Food

Wild Rice Cultivated or Naturally Grown

Generations ago, Native people gathered manomin using canoes. They processed it by parching and winnowing, then stored it for future use. The harvesting was a tribal or communal effort that had shared responsibilities and benefits. Many people continue to gather wild rice for personal consumption using traditional methods, as described in “Gathering Wild Rice on the River”.

Air boats that enable the harvesters to collect large quantities are now often used in the wild rice fields. The collected seeds are processed, packaged, and sold by Native-owned companies.

Most of the packaged product sold as wild rice today is not wild at all. It is cultivated. Traditionalists believe that it does not have the same wonderful flavor and aroma as the naturally-grown manomin.

Preparation and Cooking of Wild Rice

The wild rice should be rinsed well before it is cooked. For one cup of rice, use three cups of liquid. Use a utensil large enough to allow for its swelling to about three times in quantity. Bring it to a boil in water or stock, lower the heat, and cook the rice until tender.

This healthy food can be enjoyed as a side dish with vegetables and herbs added. It is excellent with fish or included in a favorite casserole or stew. Pre-cooked, it is a wonderful addition to stuffing for poultry. For a tasty, light dessert, cook it in water or apple juice, stir in apple pieces when rice is almost ready. Serve with maple syrup or ice cream. Enjoy the nutritious dark brown food with the deep nutty flavor.

The “Nutrition Data” website shows a complete table of nutrients in wild rice.

The copyright of the article Nutritious Wild Rice for Healthy Eating in Food Facts is owned by Kathleen Airdrie. Permission to republish Nutritious Wild Rice for Healthy Eating in print or online must be granted by the author in writing.