Sweet Potato and Wild Rice Salad

Finding recipes that incorporate natural, wild, and healthy whole grains is difficult. Wild rice is one of those grains for me. I love it's nutty, aromatic flavor, but have a difficult time finding unique ways to serve it. 

This recipe has become a staple for us. It is easy to make, delicious, and even the kiddos enjoy it. 

There are some steps to this, but nothing elaborate. It is best if left to marinate in the fridge for a couple of hours/overnight before serving. It also makes a an easy make ahead lunch idea for adults and kids alike.
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Wild Rice is not technically a rice, although it is a distant cousin. It is the seed of a marsh grass found in the northern regions of the world. The most commonly eaten species come from North America and China.  Wild Rice is an ancient grain that has been eaten since the primitive times. Native American culture of North America used the grain for trade, and as a staple in cooking. They used it in soups and doughs. One Traditional recipe stewed Wild Rice grains in Venison broth and Maple Syrup…actually sounds pretty tasty. 

Wild Rice use to be a popular wild grain. It has lost a little favor over the years to some other exotic grains (Quinoa). Unlike Quinoa, Wild Rice is cultivated here in the US and does not need to imported. Like Quinoa, Wild Rice is a rich, whole grain source of protein, fat, fiber, minerals, vitamins, and phytonutrients. Wild Rice has double the protein of brown rice, the same amount as Quinoa, specifically high in Lysine. Here are some more Wild Rice Nutrition Highlights:

• Gluten Free
• Safe for Diabetic because of its high protein, fat and fiber content
• Significant dietary source of Manganese, Magnesium, Zinc, Phosphorus, B6, Folate, and Vitamin C
• Significantly high in the antioxidants anthocyanines, the same ones found in Blueberries

Wild Rice is a super nutritious, whole grain option. For those of you who want the nutritional benefits of Quinoa, but are concerned about the political complications and the importation, should try homegrown Wild Rice.

3 cups Bone Broth
1 cup Wild Rice
2 cups Sweet Potato, Cubed
Avocado Oil
1/3 cup Apple, Cubed
1/4 cup Green Onion, Chopped

1 Orange, juiced (about 1/2 cup)
1/4 cup Raisins or other dried fruit
1/2 cup Parsley, Chopped
Salt and Pepper
Olive Oil

Sweet Potato and Wild Rice Salad

1. Preheat oven to 375. In a baking dish, coat sweet potatoes in high heat cooking oil (Avocado Oil), and season with Salt and Pepper. Cook for approximately 30 minutes, or until soft and cooked through. Turning occasionally. Remove and Cool.
2. (Option 1) In an electric rice cooker, add 1 cup wild rice and follow instructions for brown rice. (Option 2) On the stove, combine broth and wild rice. Bring to a boil and reduce to a simmer. Cover and cook, until all the broth has been absorbed and rice is fluffy. May take up to 1 hour. Allow to cool
3. In a large bowl, combine cooled rice, cooled sweet potatoes, diced apples, chopped onions, parsley and raisins. Squeeze in orange juice, and drizzle with olive oil. Season to taste with salt and pepper. Feel free to add more juice, oil, or seasoning based on taste. Allow to marinade for at least an hour, or overnight.