Benefits of wild black rice. Useful food combination

Wild rice is a valuable product. Has many useful substances. Vitamins are represented by group B 1, B2, B3, B9. Contains a set of mineral compounds: magnesium, manganese, zinc, sodium, iron, iodine, copper. Leads in the amount of phosphorus (433 mg). It contains 18 useful amino acids: folic (5 times more than in brown), methionine, trionine and lysine, etc. There is a complete absence of saturated fats.

The advantage is not only the range of useful substances, but also the predominance of protein and fiber. A distinctive feature from all cereals is the complete absence of gluten (gluten).

How does it affect the body

The presence of carbohydrates and low amount of fat make black rice a product of quick satiety. The presence of a high concentration of protein can be used to increase muscle tone. The following properties of wild rice are also known: strengthening immunity, lowering blood pressure, antimicrobial effect, prevention of cancer, strengthening and cleansing of the walls of blood vessels. It is recommended for use by everyone, especially for those who are overweight.

Wild rice is actively used by nutritionists when creating diets for weight loss, as it enriches the body with fiber, helps to avoid stomach problems, tones up intestinal motility, and eliminates constipation.

It is necessary to know how to cook wild rice, because only when properly processed does it bring the most benefits. It is recommended to soak for 2-4 hours and cook for 40-50 minutes. It is this process that makes it possible for rice grains to open up and increase to the maximum size (4 times).

How to choose

When purchasing this expensive product, you need to make sure that the thin layer of black bran that covers the white grain is intact and does not have chips and cracks - this is considered a waste product. The Chinese often sell fakes (an artificial product in the form of starch with additives), so carefully consider the grains.

Wild rice should be bought in one size, i.e. the package must have a certain calibration (large or medium). It is not recommended to buy the composition of rice mixtures fast food who came special processing. In such a product, many useful properties have been lost.

Storage methods

Under the condition of proper storage, all the properties of wild rice are fully preserved for a year from the date of manufacture (see on the package). Unused wild rice should be transferred to a jar or plastic container with lid. Keeps well indoors throughout the year.

What is combined with in cooking

Wild rice serves as an excellent side dish and is an ingredient in salads. It is used for cooking pilaf, cereal soups, cold appetizers. Used as a base for many dishes. Pairs well with brown rice.

Useful food combination

It is useful to mix black and white rice, as they complement each other well, namely: white is rich in calcium and iron, black is rich in thiamine, together it turns out very useful product. A combination with lentils, beans is useful, as they compensate for the missing amino acids in rice (asparagine, glutamine). Wild rice is good to use with seeds and crushed.

Contraindications

With caution under reduced pressure. Incorrect preparation or excessive consumption may cause damage or irritation to the lining of the intestines and stomach.

Application in medicine and cosmetology

In China, wild rice is called a product of longevity - it rejuvenates the body from the inside. Restores and normalizes the function of the stomach and adrenal glands, cleanses the blood, improves vision. Used in the treatment of women in the postpartum period. It is used for anemia, hair loss, helps to prevent early gray hair.

No relationship. Its real name is aquatic zitzania, an annual plant of the grass family. To put it simply, it is a marsh grass 1.5–3 m high, a close relative of sowing rice.

The considerable price of wild rice is determined not only by its unique nutritional value, but also by the complexity of processing and the rarity of the product.

This rice is mostly harvested by hand: sailing on a canoe, the worker tilts the grass over the boat with one stick, and hits the ears with the other, causing the grains to fall to the bottom of the boat. An experienced picker gathers about 10 kg of grain per hour.

Wild rice grains are very tough, so they must be soaked in water for several hours before cooking and then boiled for 30–40 minutes. Very thin and long grains of black rice are often added to long white rice. So vitamin composition mixtures are made richer: light rice contains calcium and iron, and wild rice contains thiamine. Such rice is packed in bags of 450 g, which is explained by its high cost.

wild rice calories

Wild rice has a high content of carbohydrates and a very small amount of fat, thanks to which it saturates the body well. Its calorie content in boiled form is 100 kcal per 100 g of product. Indicated for use in moderation by everyone, including those who are obese.

Nutritional value per 100 grams:

Health Benefits of Wild Rice

Wild rice contains many useful and nutritious substances, a significant amount of protein (15 g out of 100, and in a very rich breakdown of amino acids), B vitamins and is especially valuable in 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 of the daily value for an adult).

Wild rice also contains calcium, copper, iron, iodine, folic acid, amino acids - methionine, lysine and threonine.

Wild rice contains a large number of protein, so this rice gives strength to the muscles.

Wild rice has half the sodium of regular rice. There is no saturated fat or cholesterol in it at all. After so many benefits, is it worth mentioning that wild rice is also a whole grain?

However, wild rice also has its drawbacks: there are two of them. Firstly, it is quite expensive, as it grows only in a relatively small area (globally). And secondly, wild rice protein is not whole: it contains 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. Alternatively, for the same purpose, you can flavor wild rice with chopped nuts or seeds, but it is important to observe moderation here: they are very high in calories.

How to cook wild rice? You can’t take it with brute force - you definitely need to soak it. Fill it with plenty of 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), as well as an integral part of pilafs and cereal soups. However, there are many delicious low-calorie meals where he plays the first role.

What is interesting about wild rice? It turns out that this cereal is much healthier than white rice, and based on simple recipes, you can cook many nutritious dishes.

On the shelves of supermarkets you can find packages with the inscription "wild rice". The product differs from ordinary white cereals not only in dark color, but also in a higher price. In fact, wild rice is a cereal, the botanical name of which is water puff.

The grains are collected manually. The picker swims up in a canoe to the tall ears of chitzania, tilts them and shakes them. In one hour, you can collect no more than 10 kg of grains in this way.

AT natural product contains a large amount of healthy dietary fiber. But the main advantage of black grain is that it ends up on the table of adherents of a healthy lifestyle in its original form without grinding, steaming and other technological procedures. Low fat content makes wild rice valuable dietary product. It differs from its white counterpart in a high content of vitamins.

Wild rice contains 5 times more folic acid than regular rice.

calories raw product low, only 101 kcal, but when boiled, it increases 3 times. Wild rice is rich in nutritious dietary fiber, it quickly satisfies hunger. Scientists have found in useful grain all the trace elements necessary for the human body.

Valuable composition of wild rice:

• potassium;
• cellulose;
• proteins;
• magnesium;
• iron;
• calcium;
• zinc.

No substances harmful to health have been identified in the cereal, so it has no contraindications. The only dangerous moment is the provocation of constipation with a diet dominated by rice dishes.

Health Benefits of Wild Rice

With a healthy lifestyle, a person's diet prevents the development of various serious diseases. Periodically, experts proper nutrition It is advised to include wild rice in your diet. In this case, the body will cope with a number of problems:

1. Excess weight.
2. Stress from intense physical activity.
3. Reduced vision.
4. neurological disorders.
5. Violation metabolic processes in the body.

Wild rice will help to make a figure beautiful not only for those who want to lose extra pounds, but also for those who need to gain weight. For example, for a set of relief muscle mass, it is wild rice that is one of the most suitable products.

How to cook wild rice

Recipes are not innovative. From wild rice, you can cook everything the same as from the old familiar white cereal: cereals, pilaf, soups, side dishes. To prevent constipation, nutritionists recommend pairing wild rice with vegetables. No less promising is the combination of cereals with legumes. Such a duet supplies the body with whole protein and is able to become a complete substitute for food of animal origin.

An important feature: grains of wild rice are very hard. Therefore, before cooking, they need to be soaked overnight, and preferably for 12 hours.

Although the calorie content of raw grain is lower than boiled, it will be impossible to eat it without heat treatment. Take note of a few simple recipes, which can be included in the menu of a person who welcomes a healthy lifestyle.

Wild rice porridge

Ingredients: wild rice grain, water, oil.

1. Pour a glass of grain with 3 glasses of water and leave for 12 hours.
2. Boil 3 cups of water, add the swollen rice and cook for 20-30 minutes.
3. Cover with warm material and leave for a couple of hours.
4. Add your favorite type of oil, it is more useful to use unrefined.

Wild rice with peas

Ingredients: 1 glass of rice and peas, 50 g of oil, 3 glasses of water, 30 g of honey.

1. Soak the ingredients separately overnight.
2. Lubricate the pan with a thick bottom with oil and fall asleep wild rice, dry a little and add peas.
3. Pour in water and cook over low heat for 20 minutes.
4. A few minutes before the end of cooking, add honey.

Wild rice with prunes

Ingredients: 1 cup rice, ½ cup prunes, 3 cups water.

1. We wash the prunes, fill them with water and stand for about an hour.
2. We cook wild rice after pre-soaking.
3. We spread the rice on a dish and fill it with prunes along with the juice in which it was boiled.

More nutritious meals can be prepared using a combination of wild rice with meat, as well as peanuts or walnut. very helpful and hearty meal doctors consider wild rice with egg and fresh herbs. Such products will help restore strength after an illness without overeating and heaviness in the stomach.

In terms of flavor combinations, wild rice can be used in all the combinations you are used to. For example, add to soups instead of other cereals, use as a side dish for fish and meat dishes. A non-trivial and expensive combination: wild rice and seafood. Also in stores you can find various mixtures of wild and long-grain parboiled rice, lentils and wild rice. Usually such a product is already packaged in convenient portioned sachets for cooking, and the cooking recipe is indicated on the package. In any case, do not be afraid to experiment, cook different dishes from a product that is still quite exotic for us and benefit from healthy and natural food.

Despite its name, wild rice is not rice at all, but the seeds of edible grasses native to North America. Native Americans gather wild rice by paddling along the shores of the plant in canoes and using long sticks to knock the grains into the bottom of their boats.

Nutritional value of wild rice

Wild rice is a low calorie food. The calorie content of one cup of boiled product (about 165 grams) is about 170 calories, of which 5 grams are healthy fats, 35 grams for carbohydrates, 6.5 grams for proteins and 3 grams for dietary fiber. Wild rice is rich in vitamins and minerals, it contains:
- iron;
- magnesium;
- manganese;
- phosphorus;
- zinc;
- a nicotinic acid;
- vitamins of group B (B3, B6, B9);
- vitamins A, C, E and K.

One cup of wild rice contains 50 fewer calories than the same serving of the equally popular brown rice.

Benefits of Eating Wild Rice

Low-calorie wild rice contains fewer calories than other whole grains that you should definitely include in your diet. By eating wild rice, you will get all the benefits of healthy nutrients, including the fiber you need to function properly. digestive system, but without the "extra" calories, fat and sugar. Therefore, this type of rice is especially useful for weight loss.

The protein in wild rice is complete, meaning it provides the body with all the beneficial amino acids. A big advantage of wild rice is the absence of gluten in the grain, which is especially important for people who are allergic to it. All the vitamins in this product play various important roles in metabolism. Pantothenic acid, for example, is essential for the oxidation of fats and carbohydrates, while folate is essential for normal cell division. In addition, vitamins A, C and E are essential for maintaining immunity. Wild rice contains 30 times more antioxidants than regular rice, which means it is just as much more beneficial in protecting the body from oxidative stress that causes disease and aging. Vitamin K and magnesium tend to help the proper functioning of the nerves and muscles, as well as the strength of the bones. They also promote blood circulation and maintain a normal heart rhythm.

Wild rice has a strong nutty flavor and a pleasant chewy texture.

How to cook wild rice

Wild rice should always be thoroughly rinsed in cold running water before cooking. Wild rice is easy to cook, but the process takes much longer than white or brown rice. From one cup raw rice it turns out from 3 to 4 cups of the finished product.

To boil 1 cup of wild rice, bring 6 cups of water to a boil, add 1 teaspoon of salt and stir in the grits. When the water boils again, reduce the heat to low and simmer the rice for about 45 minutes. Drain the cooked rice in a colander and serve as a side dish.

Cooked wild rice can be stored in the refrigerator for up to a week.

Wild rice is added to salads, soups, risottos and plov, bean dishes and casseroles. Prepare wild rice in a Mediterranean style, this dish is suitable for vegetarians. You will need:
- 1 teaspoon olive oil;
- 1 middle head onion;
- 2 cloves of garlic;
- 3 cups of boiled wild rice;
- 2 cups fresh spinach, cut into strips
- ½ cup sun-dried tomatoes;
- ¼ cup pine nuts;
- 1 teaspoon of grated nutmeg;
- 2 teaspoons of lemon zest;
- salt and black ground pepper;
- ½ cup shredded feta cheese

Preheat oven to 170°C. Cut the onion into small cubes, chop the garlic, heat the vegetable oil in a deep frying pan and fry the onion and garlic on it for 3-5 minutes. In another pan, flat and dry, toast the pine nuts. In a large bowl, combine chilled onion and garlic, wild rice, spinach strips, chopped sundried tomatoes, toasted pine nuts, nutmeg, lemon zest, salt and black pepper. Pour mixture into a baking dish and top with crumbled feta cheese. Cover with a lid or wrap in foil. Place in oven and bake for 20-30 minutes.

Mushrooms can be stuffed with wild rice mixture. You will need:
- 6 large large champignons (portobello);
- 2 tablespoons of olive oil;
- 2 shallots;
- 1 large sweet red bell pepper;
- 2 cloves of garlic;
- 1 tablespoon fresh rosemary leaves;
- ½ teaspoon of salt;
- a pinch of black pepper;
- 2 cups of boiled wild rice;
- 2 tablespoons of diced brisket;
- ¼ cup crushed pecans;
- 6 tablespoons of grated Parmesan cheese;
- ½ cup chopped parsley.

Clean the mushrooms with a damp paper towel. Separate the hat from the stems. Chop up the stems. Cut the shallots into small cubes, pass the garlic through a press, remove the stem from the bell pepper, carefully clean the seeds and cut the pulp into cubes. Heat 1 tablespoon of olive oil in a small saucepan and fry the mushroom stalks in it, Bell pepper, onion and garlic. When vegetables are soft, add rosemary, black pepper and salt. Mix wild rice, pecans, vegetable mix, brisket. Place mushroom caps on a baking sheet lined with baking paper, drizzle with remaining oil, stuff with cooked minced meat and sprinkle with parmesan. Preheat the oven to 170 ° C, bake the mushrooms for 15-18 minutes, serve sprinkled with parsley.

Each housewife has her own list of products, the stock of which must certainly be in the house. Among them, the main one in the list is rice. This is the most popular cereal, from which various dishes, snacks, salads, and side dishes are prepared. But few people on the farm use wild rice, although it greatly benefits from nutritional value and amount of vitamins. Wild rice is the foundation of a healthy and balanced diet. Today we will talk about wild rice - its composition, useful and medicinal properties, contraindications and features.

In fact, wild rice is not rice at all, but simply wild grass seeds that are eaten. The product is named rice due to the similarity of its shape with ordinary white rice. The composition of wild rice is very extensive. It contains vitamins PP and B6, vital trace elements - phosphorus, magnesium, zinc, copper, nickel, zirconium, boron. Wild rice is rich in various amino acids. All this makes the product incredibly valuable and nutritious, especially for those who follow their figure.

wild rice for weight loss

In general, we often hear about wild rice only when it comes to losing weight and getting rid of excess fat. In general, even white rice is often used in diets - it is well absorbed, with a low calorie content it gives a feeling of satiety for a long time. Wild rice wins on these indicators several times over. Firstly, the product is quite low-calorie - only 100 kilocalories per 100 grams of boiled rice. It should be borne in mind that the calorie content of white rice is twice as much, at least. Secondly, black rice contains a lot of fiber, which cleanses the intestines, removes toxins and toxins from it, relieves constipation, and absorbs excess fluid. The dietary fiber in wild rice is very beneficial for those who want to lose weight. Third, even small portion rice is able to make up for the lack of many trace elements and vitamins, which is very useful during the period of food restrictions. Fourth, a large amount of protein and fatty acids makes the product unique - it promotes muscle building and at the same time stimulates fat burning.

Wild rice forms the basis of many diets. On wild rice without salt and clean water, you can make fasting days, which will help you remove excess fluid from the body, get rid of edema. Black rice goes well with meat, fish, vegetables and even white rice. If you are looking for slow carbs that will give you a feeling of fullness, by all means choose wild rice. After all, it is not only useful, but also incredibly tasty.

Health Benefits of Wild Rice

As rice became a dense part of the diet of athletes and losing weight ladies, it was noticed that the grains have unique useful properties that have a positive effect on the entire body.

1. Vitamin PP and magnesium favorably affect the condition of human bones. Regular consumption of rice is an excellent prevention of osteoporosis, which is especially important for women. Rice contributes to the speedy recovery of tissues after sprains, bruises, and injuries. This is a great remedy for joint health.
2. A large and varied content of nutrients in rice allows the product to be used as an immunomodulator. In winter and spring, when vitamin deficiency reaches its peak, rice will help protect the body from colds and exacerbation of chronic diseases. Eat it at least once a week to support your body's defenses.
3. Rice is very useful for the nervous system. Eat a handful of white and wild rice, and then compare the effects of these foods on the body. After white rice, a person will want to sleep, he will become lethargic and absent-minded. But after wild rice, on the contrary, memory and concentration improve, performance increases.
4. Wild rice is very beneficial for lowering blood cholesterol levels. Regular inclusion of rice in the diet allows you to get rid of atherosclerosis, coronary disease, reduces the risk of a heart attack.

Wild rice perfectly satisfies hunger, gives a person all the necessary minerals and vitamins. This is one of the few products that can be used in mono diets and not suffer from exhaustion.

Contraindications to Eating Wild Rice

Grains of wild grass are so nutritious and healthy that they have practically no contraindications if consumed in moderation. You can eat no more than 300 grams of boiled wild rice per day. An excess of rice can lead to constipation, intestinal colic and intestinal obstruction. Keep in mind that effective weight loss on rice should be combined with the restriction of harmful products and physical activity. Otherwise, you will not achieve any weight loss. Another disadvantage of wild rice is its considerable cost. The fact is that culture does not grow everywhere, it needs certain weather conditions. Moreover, wild rice is harvested by hand, which makes the product much more expensive. If the price is not a hindrance for you, by all means replace white rice with wild rice.

Wild rice takes a little longer to cook than its white counterpart. Therefore, black rice is pre-soaked for 2-3 hours, at least an hour before cooking. Very tasty and crumbly rice obtained in a multicooker. After the rice has lain in the water, it must be thoroughly washed and put into the multicooker bowl, pour water in a ratio of 1: 3, add a little vegetable oil and salt. If you are preparing a dish for weight loss, salt and oil should be discarded. Set the mode to "Cereals" or "Garnish" (depending on the model of equipment) and set the cooking time to about 40-45 minutes. It is very useful to mix wild rice with plain white. This reduces the cost of the product, makes it tasty and more interesting in appearance. If you are watching your figure, you can combine wild rice with vegetables - tomatoes, bell pepper, cucumbers. If the dish seems lean to you, flavor it with coriander, cardamom, turmeric during cooking. Spices will not add calories, and you will get a nutritious, tasty and light dinner. Here are some more useful delicious recipes from black rice.

1. Cutlets. Boil some wild rice, add vegetables chopped through a meat grinder - carrots, cabbage, onions, potatoes and garlic. Add a raw egg, a little flour to the mass and mix everything thoroughly. Form cutlets and fry in vegetable oil. This is a great dish for vegetarians.
2. Bread. Black rice increases nutritional value bread, makes it unusual and tasty. Ready yeast dough add a handful of boiled wild rice, knead everything well and put the dough into a mold. Sprinkle rice on top.
3. Tube with rice and meat. It's simple and incredible tasty snack which will certainly decorate and diversify your table. From the finished puff or shortbread (not sweet) dough, you need to form and bake tubes. Separately, fry the minced meat with onions, mix with boiled wild rice. Add the filling to the finished tubes, decorate with herbs.
4. Roll. This is another delicious appetizer that is sure to delight your guests. Knead the yeast dough for the roll - not sweet, like pizza, let it brew and rise. Prepare the filling - sliced ​​\u200b\u200bsalmon, boiled rice, grated cheese, egg, finely chopped onion. Mix all the ingredients and put on a rolled out layer of dough, pre-greased vegetable oil. Send the roll to the oven to bake, and then enjoy its languid and savory taste.

Recipes can be very diverse, because rice is added to the first and second courses, salads, snacks and even desserts. Use your imagination and treat your loved ones with delicious wild rice.

There are 4 varieties of wild rice in the world. As the grains ripen, they change their color - from green to dark brown and black. Zitzania, also known as wild rice, is native to North America and East Asia. Wild rice remained the main diet of the Indians for many millennia and was supplied to Europe as "Indian rice". Perhaps, thanks to just such food, the indigenous people of America lived long and did not know health problems until old age. Consume wild rice as often as possible, use the power and gift of nature!

Video: wild rice with soy sauce