Wild Rice & Tuna Salad

This recipe is not entirely raw, but it is so delicious!! It uses wild rice which is a type of edible grass, an excellent low fat, high fiber grain. The rice has a dark chocolate-like color and has been described as a slightly nutty, smokey taste due to the outer case it retains after harvesting. A 100 gram portion of the rice provides 100 calories. It is a good source of carbohydrates which supply energy to the body. It contains protein and dietary fiber. It also contains vitamins B1, B2, B3 and B9. Mineral content includes iron, potassium, phosphorous, zinc and magnesium. It is an excellent choice of grain due to its high nutritive value.

Wild Rice - cooked

Protein content in the rice exceeds that of wheat as one cup gives you about 6.5 grams of protein which contains all the essential amino acids. 

The B proteins enhance the health of the skin, hair, eyes and liver while also promoting the health of the stomach and intestines. They assist in the breakdown of carbohydrates, protein and fats into glucose. The activities of the nervous system also require vitamin B for optimal performance.

One cup of wild rice also provides 15 percent of the recommended daily value of zinc. The role of zinc in boosting the body’s immunity has been widely established, it plays a vital role in cell division and helps to produce essential immune system cells. Many viral infections can be treated and prevented with zinc! It plays a vital role in the health of the skin and facilitates healthy cell division and proper formation of tissues. Zinc facilitates the supply of vitamin A from the liver to the skin to repair damaged skin. It has been found helpful in the treatment of acne, diaper rash, cold sores and burns.

The magnesium in wild rice helps to support calcium as it builds and strengthens bones. Magnesium facilitates proper nerve and muscle functions. It also promotes the smooth circulation of blood and maintains normal heart rhythm. Inadequate magnesium can result in soft bones, muscle weakness and elevated blood pressure. One cup of wild rice provides 13 percent of the recommended daily value of magnesium.

In comparison, brown rice is a whole grain, meaning that both the germ and the bran parts of the grain have been preserved. In white rice, these have been polished away. As a result, brown rice is higher in magnesium and other minerals and also has more fiber. For example, a cup of white long-grain rice contains just one gram of fiber, whereas a cup of brown rice contains four. As a point of reference, you’re shooting for between 25 and 30 grams of fiber each day. One of the things fiber does for you is slow down the speed at which carbohydrates are converted into blood sugar. Said another way, fiber lowers the “glycemic load” of a food. When you’re talking about glycemic load, lower is better.

Compared to brown rice, wild rice is higher in protein and lower in carbohydrates—that means it has a significantly lower glycemic load. It’s also higher in vitamin A and folic acid but not quite as high in minerals. And even though it’s quite low in total fat, wild rice is also a decent source of omega-3s, and has a great omega-3 to omega-6 ratio.

This wild rice and tuna salad was part of an antipasto dinner my family and i had and was a bit of an experiment turned into a future lunch time (or dinner) favourite!

Antipasto dinner... yum!

Wild Rice Tuna Salad 

Ingredients
50g Wild rice (i used half a 100g packet of Cambrian wild rice)
1/2 cup chopped button mushrooms
1/2 cup frozen peas, thawed
1 small can of tuna in springwater drained (around 80g - you could try a flavoured tuna if you like!)
2 sprigs of spring onion finely chopped
Handful of spinach leaves (optional)

Dressing
2 tablespoons white wine vinegar
1 tablespoon olive oil
2 teaspoons Dijon mustard
Pepper to taste


Rinse the wild rice well before you cook to remove unwanted particles. Place the grain in a saucepan and add enough warm water so that it covers the rice. Stir briefly so that any unwanted particles can rise to the top. Skim the particles and drain the water and rinse one more time before you cook. For each cup of rice, add 3 cups of water. Heat the rice until boiling then lower to simmer for 45 minutes, once cooked, the grains split to reveal a purplish-grey interior. Strain the rice, rinse and set aside :)

In a serving bowl, toss the spinach leaves, mushrooms, peas, tuna and spring onion then add the wild rice and mix.

For the dressing combine the ingredients in a small bowl and stir, then drizzle over the rice salad and toss to combine. You now have a delicious wild rice and tuna salad... Too easy!! You can also add in some chopped cherry tomato's which i didn't do as we had tomato's already in another dish but it would also add some more colour to the dish.

Wild Rice Tuna Salad :) 

Rockin Raw

Xox