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By "taming" this naturally occurring grain, California wild rice growers have made it possible for millions of people to enjoy this healthful grain, while reducing the likelihood that the wild supply in the midwest will be endangered by over-harvesting.

An Environmentally Responsible Crop

Of additional environmental interest is the fact that California wild rice is grown nearly pesticide-free. This is partially because common pests don't present a tremendous problem for the crop and partially because the state's 16,000 plus acres of wild rice fields are located in the center of an area called the Pacific Flyway. In Fall and Winter months, thousands of wild waterfowl and shorebirds find food, rest and shelter in the fields flooded by the winter rains.

A Nutritious Whole Grain

Being a whole grain, California wild rice offers a variety of nutritional benefits. It contains significantly more protein than white rice, is a good source of fiber, B vitamins, potassium, calcium, niacin, zinc and iron. It is also fat-free, high in complex carbohydrates (the good carbs), relatively low in calories and naturally low in sodium.

Tips On Wild Rice Preparation

The most important thing to remember when cooking California wild rice is the 3-to-1 water-to-rice ratio; that is, three parts water to one part rice. When properly prepared, the kernels are tender and many will have split open, exposing a cream-colored interior. Don't expect wild rice to be as tender when cooked as white rice. For optimum flavor and nutritional value, wild rice should retain a chewy texture.

California wild rice is most frequently sold in packaged blends of wild and white rice or wild and brown rice, sometimes labelled as pilafs. It's best to follow the package directions for the individual product, but here are a couple of easy methods provided by the California Wild Rice Advisory Board.

Stovetop: Place 1 cup wild rice in 3 cups boiling water or stock. Return to boil; reduce heat to slow boil and cover. Simmer for 40 to 50 minutes or until rice is tender. Drain any excess liquid. Fluff with fork and season to taste.

Oven: In a 2-quart casserole, pour 3 cups boiling water or stock over 1 cup wild rice. Cover and bake at 350º F for 1 hour. Drain any excess liquid. Fluff with fork and season to taste.

Microwave: In a 2-quart microwave-safe bowl, add 1 cup wild rice to 3 cups water or stock. Cover and microwave on high for 5 minutes, then microwave on medium for 35 to 40 minutes more. Let stand for 10 minutes; drain any excess liquid. Fluff with a fork and season to taste.

A Collection Of Wild Rice Recipes

You can find a variety of great recipes using California wild rice at the California Wild Rice Advisory Board website. Here is one that we thought sounded particularly good:

Wild Rice Athena (pictured above)

Recipe and photo courtesy California Wild Rice Advisory Board

3-1/2 cups reduced-sodium chicken broth
3/4 cup California wild rice
3/4 cup jasmine or other long-grain white rice
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced or pressed
1 6-1/2 ounce jar marinated artichoke hearts, chopped, reserving liquid
1 tablespoon minced, fresh oregano or 1/2 teaspoon dried
2 teaspoons finely grated lemon peel
1 cup crumbled feta cheese
1/2 cup thinly sliced green onions

In a 4- to 5-quart saucepan, bring broth to a boil over high heat. Add wild rice; reduce heat to low, cover tightly and simmer until grains begin to open and feel tender to bite, about 45 minutes.

Stir in white rice. Cover tightly, and simmer until tender to bite and liquid is absorbed, about 20 to 25 more minutes.

While wild and white rice cook, heat olive oil in a 10-12- inch skillet over medium-high heat. Add onion, garlic, artichoke hearts, oregano and lemon peel. Stir often over medium heat until heated through, about 5 minutes.

When rice is done, remove from heat and gently stir in onion-artichoke mixture, 1/4 cup reserved marinade, feta cheese and green onions. Serve immediately.

Makes 6 to 8 side dish or 4 main dish servings.

(Photos courtesy California Wild Rice Advisory Board)

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• Related Terms:
• rice
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