How to Choose, Cook and Store Wild Rice Choose: Choose hand-harvested wild rice if possible.

1. Month Wild Rice How to Choose, Cook and Store Wild Rice Choose: Choose hand-harvested wild rice if possible. Minnesota-grown cultivated wild rice is also a good choice. Be careful when choosing wild rice ‘blends’ – they often contain very little wild rice, or broken pieces. Store: If wild rice is kept in a cool, dry place in a covered jar or left in original bag, it will keep indefinitely. Cook: Cultivated wild rice must be cooked longer than other varieties of rice. Cooking time could be an hour or more. Harvested wild rice cooks more quickly – in only 25-35 minutes. When using wild rice, the ratio of rice to water is approximately 1 to 3. This month your child had the opportunity to try wild rice as part of the Farm to School program. Nutrition Facts Wild rice packs the biggest nutritional punch of all the grains with 3.3 grams of protein, 17.5 grams of carbohydrates, and 21.3 micrograms of folic acid per ½ cup serving. Wild rice is a good source of niacin, potassium, dietary fiber, and B-complex vitamins. Wild rice contains all 10 essential amino acids. Wild rice is very low in saturated fat and contains only 83 calories per ½ cup cooked. Fun Facts Wild rice grows in shallow water, usually less than 3 feet deep. It can be found in Minnesota and Wisconsin in rivers and on sandy lake bottoms. Minnesota is the world’s first producer of cultivated wild rice. Wild rice cultivation is still a young industry. Between 4 and 6.5 million pounds of cultivated wild rice are harvested each year in Minnesota The seeds of wild rice contain antioxidants that some people believe might help reduce their chances of getting cancer. Suggested Books The Sacred Harvest: Ojibway Wild Rice Gathering (We Are Still Here: Native Americans Today) by Gordon Reggulnti Family Friendly Activity Hold a corn taste test! Buy a few ears of corn from different farmers or stores and see which taste best! Made possible by funding from HHS, Wisconsin Department of Health Services, and La Crosse County Health Department

2. September Sweet Corn Stay tuned… October’s Harvest of the Month will be Leeks! Sweet Corn and Kidney Bean Salad Serves 12 (about ½ cup each) 2 cups sweet corn (fresh or thawed) 1 (15.5 oz.) can kidney beans, drained & rinsed ½ cup chopped red onion ½ cup chopped red bell pepper ¾ cup cider vinegar ¼ cup honey 2 Tbsp. chopped cilantro ½ tsp. minced garlic ½ tsp. salt ½ tsp. pepper In a large bowl, combine first four ingredients. In a small bowl whisk together remaining ingredients; combine with corn mixture and stir until well blended. Chill at least two hours to allow flavors to blend. Enjoy! This recipe is a Foot Steps to Health Recipe providing a serving of fruit or vegetable and is 500 Club approved. For more information see www.getactivewisconsin.org