To reduce your risk of diabetes, heart disease and cancer, it is recommended that Aboriginal people make healthy choices that blend traditional food and nutritious market food from the community store. http://www.eatrightontario.ca/en/Articles/ Aboriginal-Health/Traditional-Food-forAboriginal-People.aspx - .VG5G6_nF98E What is traditional food? While the traditional food eaten by First Nations, Métis or Inuit may vary, some common foods include: Vegetables, fruit, beans and nuts Blueberries Strawberries Blackberries Raspberries Beans Corn Squash Potatoes Hickory nuts Grains Barley Bannock Oatmeal Wild rice Meat and Fish Caribou Deer Moose Goose Duck Ptarmigan Quail Wild turkey Pheasant Beaver Muskrat Black bear Trout Salmon Pickerel Perch Bass Smelt What are the health benefits of traditional food? Good nutrition Health benefit Less calories and saturated fat Improved weight control and heart health Less sodium Maintains healthy blood pressure More iron Prevents anemia More fibre Promotes heart health More zinc Helps wound healing More vitamin A Supports vision More calcium Helps build strong bones Tips on healthy eating Try more often: • Whole wheat flour, berries and raisins in bannock • Whole wheat pastas and brown rice • Oatmeal (“mush”) for breakfast • Country meats - moose, deer, caribou • Fish meals two or more times a week • Barley in moose stew, caribou stew or fish head soup • Fruit in season (can and preserve fruit to use in the winter months or buy canned or plain frozen ones) • Beans, peas and lentils are inexpensive - add to salads and soups • Whole fruit more often than 100% unsweetened fruit juice because the fruit has more fibre • Drinking plenty of water • Herbal teas Wild Rice Wild Rice or Manomin in Ojibway, is a traditional native food harvested in the fall. Wild Rice is actually a wild grass which grows in the water. Wild Rice has a wonderful nutty flavour and is rich in nutrients. It is low in fat content, high in protein, fibre, B vitamins and minerals, especially zinc and potassium. Wild Rice can be used in a variety of ways and is very tasty on its own or combined with other vegetables and meats. See our examples of some very delicious recipes using wild rice. Basic preparation of Wild Rice For best results in basic preparation of Wild Rice we recommend using a heavy weight saucepan or skillet. Method 1. In heavy saucepan pour 4 cups boiling water over 1 cup rinsed Wild Rice. Add 1 tsp salt. Bring to brisk boil and boil for 1 minute. 2. Cover tightly, reduce heat to retain gentle roll. Boil at gentle roll for 30 minutes. Do not remove cover. 3. Turn heat off but leave saucepan on cooling element. Do not remove cover for at least 25 minutes to retain heat and steam. Wild Rice should be fully popped at this point. If Wild Rice is not sufficiently popped cover again and let set until fully popped, or flowered. 4. Drain off excess water and keep it for use in recipes if moisture is required or use in homemade soups. 5. Fluff lightly with fork. Your Wild Rice is now ready to be used in your favorite recopies. Wild Rice 1 cup 2 cups 3 cups Water 4 cups 9 cups 12 cups Salt 1 tsp 2 tsp 2 tsp Brisk boil 1 min 1 min 2 min Gentle simmer, covered 30 min 30 min 35 min Setting time, covered, heat off 25 min 30 min 40 min Note: The setting time will vary according to the texture you desire. The longer the Wild Rice sets, the softer it becomes. During setting time check the degree of the opening of the kernels and the softness. When kernels are the texture you desire drain off excess water. When the kernel is “flowered”, (opened) the flavor is enhanced and the texture is chewy. Recipes & Dishes
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