Contrary to what many people believe, wild rice is not rice at all but a grass. Much of it sold in the world today is not even wild but rather cultivated varieties that do not occur naturally. Wild rice is really an annual aquatic seed Zizania aquatica found mostly in the upper freshwater lakes of Canada, Michigan, Wisconsin, and Minnesota in North America.

It became known as wild rice because the explorers noticed Indians gathering it in the waters of the Great Lakes region. As they observed it rising 3 or 4 feet above the water, it reminded them of rice paddies.

Cooked wild rice has a rich nutty flavor, sometimes described as a smoky flavor, and a texture that is delightfully chewy. The slender, elongated grains that often come to market are usually about one-half inch in length and almost black in color with some touches of green. Premium grades of truly wild, uncultivated wild rice sold in gourmet markets can be as long as one-inch and the colors can vary from medium brown to nearly pure black.

About 80% of the wild rice grown in the United States today is cultivated in paddies, a practice that began about 1972 and that had a damaging effect on the incomes of Native Americans who depended on selling their wild rice. The state of Minnesota eventually enacted a state law regulating the harvesting of wild rice to protect the tribes from the infringement of agribusiness.

Wild rice towers over other grains when it comes to amounts of protein, minerals, B vitamins, folic acid, and carbohydrates. While the protein content of 1/2 cup of cooked wild rice measures 3.3 grams, that same quantity of long grain brown rice contains only 2 grams. The bonus is that the wild rice, though high in carbohydrates at 17.5 grams, has only 83 calories for 1/2 cup cooked.

Using the same 1/2 cup measurement of cooked grains, the folic acid content soars over brown rice with 21.3 mcg for wild rice and 3.9 mcg for brown rice. According to the University of California Berkeley Wellness Encyclopedia of Food and Nutrition, 1/2 cup dry wild rice provides 95 mcg or 48% of the RDA (200 mcg) of folacin for men and 53% for women.

The niacin content of wild rice is also a stand-out figure, with l.06 mg for 1/2 cup cooked. Potassium packs an 83 mg punch, and zinc, which is usually available in trace amounts, registers 1.1 mg.

While 1/2 cup cooked wild rice offers 1.5 grams of fiber, it contains 26 mg of magnesium, a healthy balance of B vitamins and only .3 grams of unsaturated fat. Small amounts of calcium and iron are also part of the wild rice picture.

Before purchasing wild rice, you should be aware of the principal grades available.

Giant or long grain is the top quality with each unbroken grain measuring at least an inch in length. Its earthy flavor makes it a favorite of chefs who are willing to pay top price.

Fancy or medium grain has rice that is unbroken and similarly matched in color and length but not as long as the giant. This grade will cost slightly less than the Giant.

Select or short grain has kernels that are not uniform in size or color, and some of the kernels may be broken. For most purposes such as in soups, casseroles, and in combination with brown and white rice, this grade is ideal.

Storage If kept in a cool dry place in a covered jar, wild rice will keep indefinitely. Because of its high moisture level, it may develop mold or maggots if left unrefrigerated. We recommend storing it in the refrigerator. The jar should be turned upside down occasionally to prevent mildew.

Cooked, leftover wild rice can keep refrigerated up to one week; however, we recommend using it up within a two or three days. Any cooked foods stored in the refrigerator for a week can develop molds and yeasts that are not visible to the eye but can negatively affect the immune system.

Cooking Wild rice should be rinsed before cooking to remove any unwanted particles, such as hulls or storage debris. Put the grains into a saucepan with warm water to cover, and stir the rice around to allow any particles to float to the top. Skim off the particles and drain the water. It's best to repeat the rinsing one more time before cooking.

As a general rule established proportions for cultivated wild rice use1 cup of dry wild rice to 3 cups of water, with salt to taste. We suggest 1 teaspoon of salt. Combine these in a 2 or 3-quart saucepan, cover, and bring to a boil over high heat. Turn heat down to medium low, and steam for 45 minutes to 1 hour. When fully cooked, the grains open to reveal their purplish-grey inner portion, giving each grain a striking two-tone appearance. This quantity will yield about 3 to 4 cups of cooked grains, depending on variety.

Wild-crafted wild rice proportions use 1 cup of grain to 2 cups of water with a cooking time of 45 minutes.

The principal challenge in preparing wild rice is that there are variations in the cooking times. Rice gathered naturally has part of its bran layer removed during the hull removal stage and so lessens its cooking time. Commercially grown rice that does not have any of the bran layer removed may take an hour or more to cook, while gathered rice may only need 45 minutes. A taste test is your best method. The fully cooked grains should not be mushy nor should they be crunchy. Aim for a texture that is pleasantly chewy.

Wild Rice, Chestnut, & Pecan Stuffed Squashes
(Serves 6-10)

3 1/4 C water
1 C wild rice
1 tsp salt
4 or 5 small squashes (sugar pumpkins, acorn, small butternut, delicata, sweet dumpling)
Organic canola oil, as needed
3 stalks celery, finely chopped
1 small onion, finely chopped
5 cloves garlic, crushed
1 Tbsp extra virgin olive oil
1/2 lb fresh chestnuts or 1 1/4 C cooked peeled chestnut pieces
4 slices whole grain bread
½ lb button or cremini mushrooms, chopped
2/3 C coarsely chopped pecans, toasted
3/4 tsp salt
1/2 tsp dried thyme leaves
1/2 tsp dried oregano
1/2 tsp poultry seasoning
Freshly ground black pepper
1/2 C chopped fresh parsley for garnish

Preheat the oven to 400 degrees (Gas Mark 6) and have ready 1 or 2 baking sheets. Combine 3 cups (720 ml) of the water, the wild rice, and salt in a 2-quart (2 liter) saucepan. Cover and bring to a boil over high heat. Turn the heat down to medium-low, and cook for 45 to 55 minutes, or until the rice is tender.

Wash the squashes, cut them in half with a firm chef's knife, scoop out the seeds, and brush the cavities with canola oil. Arrange the squashes on the baking sheets, cut side down, and bake them for 30 minutes.

To make the stuffing, combine the celery, onion, remaining 1/4 cup (60 ml) water, garlic, and olive oil in a large skillet. Cook and stir for 5 to 6 minutes, or until soft and transparent. Transfer to a large bowl along with the chestnuts.

Toast the bread until bread it is dry. Cut it into small cubes and add them to bowl with chestnuts.

Add the cooked wild rice, mushroom, pecans, salt, thyme, oregano, poultry seasoning, and pepper and mix well. Adjust the seasonings if needed.

Remove the squashes from the oven and generously fill the cavities with the stuffing. Cover the baking sheets with aluminum foil, shiny side down, and return the squashes to the oven for 30 minutes longer or until tender when pierced with a fork.

To serve, cut each squash in half and sprinkle with the chopped parsley.

Notes: If using fresh chestnuts, make a crisscross cut in each chestnut. Boil the chestnuts in water to cover for 20 minutes. Peel them with a sharp paring knife while the chestnuts are still warm, removing the inner brown skin as well.

Extra stuffing can be put into a covered casserole dish and baked at 350 degrees (Gas Mark 4) for 30 minutes.