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Child Nutrition – Gluten Free Recipe of the Month: Wild Rice Pilaf

Posted Dec 04 2009 2:54pm
wildriceBy Colleen Hurley, RD, Certified Kid’s Nutrition Specialist

In the chilly months of winter, we tend to reach for warm hearty foods. Finding a balance between hearty and healthy can be tricky, but can certainly be achieved with a little diligence. This month’s gluten free recipe features both holiday season ‘H’s by being both hearty and healthy. Of course it is also acceptable for celiacs and is free of most other common food allergens.

Wild rice is often debated regarding it’s gluten free status but the name itself is a bit of a misnomer because wild rice is actually a grass. It has a slightly nutty taste and provides a whole different texture than rice which can add extra variety to a gluten free diet.

This gluten free recipe also allows for a lot of variations, so feel free to experiment with your favorite combinations of dried fruits or nuts as the possibilities are endless.

Wild Rice Pilaf
This is an original recipe my Mum Mum’s own dietitian. Omit nuts if there is a nut allergy in the house, if not try whatever is a family favorite. It is best to start with raw nuts which can be toasted in the oven at 350◦ for about 7 minutes or until aromatic. The use of vegetable stock instead of water in this recipe adds a great deal of flavor but if you omit the stock, it is fine to use water just add ½ teaspoon of sea salt while cooking.

1 cup wild rice, rinsed 2 times and drained
1 cup water
1 cup vegetable stock
1/3 cup raw pistachios
1 inch slice of fresh ginger, finely diced
1/3 cup dried apricots, diced

In a saucepan, bring stock to a boil then add rice. When boil resumes, reduce heat and simmer until rice grains begin to split but are still slightly chewy about 30-40 minutes. Remove from heat; add the apricots and ginger, cover pan and let rice sit for 20 minutes. Remove from pan to serve and toss in the pistachios.

Prep time: 1 hour
Serves: 4-6

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