Wild Rice Salad

Once the cooler weather arrives, I prefer warm foods. I created this salad when a friend and I decided to make dinner together. The ingredients are staples I always have on hand. The nice thing about this recipe is you can prepare each part without worrying about multitasking. 

overnight oatmeal

Connie Pretula

Connie Pretula is an inspiring health coach and Menopause Navigator to mature women, using a holistic approach to nutrition and life.


  • 1 cup of wild rice

  • 2 cloves of garlic chopped fine

  • 1″-1.5″ of ginger, peeled and chopped fine

  • Dice half of a medium onion, approximately 2/3 cup (I used red onion but yellow would work as well)

  • 1 sweet bell pepper, any colour is perfect

  • 2 tablespoons of oil


Place wild rice in strainer with a tight weave to rinse with warm water. Using a tight weave will stop the rice from slipping through the holes. Rinse under warm water for a few minutes then place in pot and add 3 cups of water. Bring to a boil, reduce heat to a simmer and cover. Cook for 45 minutes. When done, drain excess water and set rice aside in a casserole dish to keep warm.

Over medium-low to medium heat sauté starting with garlic and ginger in oil (I use macadamia or avocado or coconut, you can also use butter) 

Once fragrant add the onions, stir for about 2 minutes then add the bell pepper. Continue stirring for 2 or 3 minutes. I like to keep my veggies a bit crunchy. Remove from heat and add to wild rice in casserole dish.


Wash and de-stem 4 or 5 leaves of black kale, cut into thin strips

Sauté at medium heat for 3 or 4 minutes in pan used previously

Remove from heat and add to other ingredients in casserole dish.


The first time I made the salad I added 3/4 cup of cooked sweet peas. The next time I added lightly cooked broccoli. My friend made a great suggestion of adding edamame beans which would add healthy protein and make it a complete meal, I will be trying those next time.

Dressing Ingredients

  • Zest from 1 organic lemon

    After zest is removed squeeze lemon. Measure juice and add an equal amount of oil. My lemon gave me 5 tablespoons of juice.

  • 3 tablespoons flax oil

  • 2 tablespoons hemp oil

  • 3 tablespoons of coconut aminos

Dressing Recipe

I love making my own dressings! They are healthy and I get to choose the oils which can be fun to play with, yes, I’m a food geek!

Combine juice, oil and aminos, mix well in a jar or bowl.

Add dressing to wild rice mixture in casserole, garnish with lemon zest and enjoy!


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July 23, 2020


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