Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24• MANOOMIN • Combine two Ojibwe Country favorites for one powerful miijim Before you know it the cooler dag- waagin (autumn) weather will be here and hearty comfort foods will start to appearonthetable.Thisyear,wewantto share one of our favorite hearty autumn recipes that will please and nourish the ones you love. The “Venison Wild Rice Casse- role” recipe includes a lot of nutritious ingredients but the stars of this recipe have additional benefits that you might not know about. Let’s start with manoomin (wild rice). Many people know it is a whole grain which means that after it is processed it still keeps its dark outer coating called the bran, and everything underneath. Within each grain of wild rice is a fantasticbalanceofslowburningcarbo- hydrates and muscle building protein. Manoomin has 25% more protein than long-grain brown rice and 30% fewer carbs. So when your health care staff says “eat more whole grains,” drop the bread and grab a bowl of manoomin. One cup of cooked manoomin providesyouwithtwoservingsthatwill only set you back a total of 166 calories butwillprovide12%ofyourdailyvalue (DV) in fiber, 15% DVof zinc, 11% DV of folate, vitamin B6 and niacin, and a boost in antioxidants. Translation? A bit of manoomin a day can assist your body in regulating bloodcholesterol(fiber),fightingharm- fulbacteria(zinc),tissuegrowth(folate), turningfoodintoenergy(B6andniacin), and repairing everyday wear and tear (antioxidants). Now on to the meat of the article; waawaashkeshiwi-wiiyaas (deer meat) is a lean, low fat, free-range meat. As with all meats, it is high in protein. Pro- teinisessentialformuscledevelopment and maintenance, but also aids in everything from immunity to hormone functions. Waawaashkeshiwi-wiiyaas is lower in fat than beef and chicken (with the skin) and equal in fat to chicken breast (without the skin). A single serv- ing,whichisthreeouncesaftercooking, provides 30% DV riboflavin, 37% DV niacin,and21%DViron.Thistranslates to facilitating energy production (ribo- flavin and niacin) and moving oxygen around the body (iron). With all these benefitsinmind,youcanfeelgoodabout serving up a bit of “Venison and Wild RiceCasserole”thisseason.Wiisinidaa! *The recipe provided is from GLIFWC’s Mino Wiisinidaa! (Let’s Eat Good!): Traditional Food for Healthy Living cookbook and uses two homemade soup recipes from the book: “Cream” of Mushroom soup and “Cream” of Celery soup. If you do not have access to a copy of the book, you can use the following substitution. Mix ½ cup store bought Low Sodium Condensed Cream of Mushroom Soup with ½ cup of water and ½ cup store-bought Condensed Cream of Celery soup with ½ cup of water. These substitutions will alter the nutrition facts of the recipe. Miijim is Ojibwemowin for food. All nutrition information was obtained from the USDA’s National Nutrition Database for Standard Refer- ence, Release 28. To order the cookbook go to www. By Owen Maroney, GLIFWC Community Dietician Venison Wild Rice Casserole Original concept from Rose Wilmer, Bad River Prep Time: 30 minutes • Cook Time: 1 hour 30 minutes Total Time: 2 hours • Serving Size: ¾ cup • Yield: 15 Ingredients 2 teaspoons sunflower seed oil 1 large yellow onions, diced (about 1¾ cups) 4 medium carrots, diced (about 2½ cups) 5 ribs celery, diced (about 2 ½ cups) ½ pound mushrooms, sliced (about 2½ cups) 1¼ teaspoon salt ¼ teaspoon ground black pepper 2 cloves garlic, minced 1 tablespoon fresh rosemary, minced 1 tablespoon fresh sage, minced 2 cups wild rice 6 cups water ½ pound ground venison ½ pound lean ground beef (93%) V 1 cup homemade “cream” of mushroom soup 1 cup homemade “cream” of celery soup Directions 1. Preheat oven to 350º F. 2. In a large stockpot, heat oil over medium high heat. Add onions, carrots, celery, and mushrooms and cook until soft, about 10 minutes. Stir occasion- ally to prevent burning. 3. Add salt, pepper, garlic, and herbs. Continue to cook until excess moisture evaporates, about 5 minutes. 4.Add wild rice to pot and stir to combine, then pour in water and bring mixture to a boil, about 5 minutes. 5. Reduce heat to a simmer and cook until rice has absorbed nearly all of the water, about 20 minutes. 6. While rice is cooking, brown the ground venison and beef, cooking com- pletely. Drain of any fat and crumble intobite-sized pieces. 7. When rice is finished, take off heat and stir in cooked meat and cream soups. 8. Pour rice mixture into a 9x13 baking dish. 9. Bake 45 minutes or until casserole is warmed through and lightly browned. Bold = Indigenous foods Chef Note: V Beef can be equally substituted for ground venison. and the fall storms that rolled through the region all seemed to run north or south of North Fork. In the end, in this single season, rice pickers came home with about 10 pounds of harvest for every pound that was originally seeded. And with nearby Clam Lake, one of Wisconsin’s flagship rice waters, still recovering from a devastating rice bed collapse due to a massive carp problem, this generous harvest was most welcome by local ricers. This year could be a boom or a bust from a picker’s perspective. In many years water levels are controlled by DNR managers (to the degree possible) to help promote rice growth; some years the flowage is drawn down to optimize conditions for certain migratory birds—and to create the periodic disturbance that helps maintain manoomin vitality in the long run. But hopefully this manoomin bed will continue to persist for as long as we care for it. 2016 wild rice season If you were in northwest Wisconsin July 11, 2016, you may remember the day for the rest of your life, as the area was drenched with anywhere from 5-10 inches of rain, with devastating effects on local communities. GLIFWC staff continues to assess the effects of the storm on local manoomin beds as well as abundance on other beds across the ceded territory. Preliminary reports are that rice in river systems may have suffered the most damage as waters rose to astonish- ing levels. The impact on lakes may depend upon where they are located in the watershed, with headwater lakes being less impacted than those further down the system. This flood event hit rice beds about 4 weeks later than the 2012 rain event that devastated rice beds in large partsofMinnesotathatyear.Asaresult,rootsystemswere better developed and plants more robust, so there is some optimism the impacts will not be as severe as 2012—but we won’t know for sure until aerial surveys are completed in the coming weeks. GLIFWC’s website info Looking for information on manoomin? GLIFWC’s website (www.glifwc. org) can help inform you on the status of Ceded Territory rice waters. To view information on our website click “Harvest Regulations” at the top of the Commis- sion’s homepage. Then click on “Ricing—MN, WI, & MI—Ricing Regulations, Opening Dates, Surveys, & Aerial Photos.” Here you will find a summary of off-reservation manoomin harvest regula- tions—such as permits, harvest hours, and legal harvesting equipment—revealed in drop-down text specific to each state. Additional information on date-regulated manoomin waters in Wisconsin is displayed in both table and interactive map form. You can reposition the map and zoom in using the side scale bar to help locate your favorite manoomin water. Date-regulatedlakeswillberepresentedwithorange balloons that when “clicked” will reveal whether Rice Chiefs, working cooperatively with the DNR, have set the opening date for harvest. Opening date information is also displayed in the table below the map. The “Survey Results” assessments in the table are subjective observations on rice abundance. The scale ranges from poor-to-very good and compares recent years at a site. A “poor” year at a large site may support more rice than a “good” year at a smaller site. Besidesdate-regulatedwaterswemaylistotherkey manoomin waters to let harvesters know the status of the rice crop and to help direct their harvesting efforts. Remember,ricewatersnotonthedate-regulatedlistmay be harvested whenever the rice is ripe. Allthemanoomininformationispostedasaninitial guide to your ricing season—your own site visit will also provide useful information as you check ripeness, rice bed conditions after a storm, or recent harvest pres- sure. Here’stoasafeandbountifulharvestseason.Lastly, chi miigwech to all our hard-working Rice Chiefs. Resources for 2016 wild rice season (continued from page 1) Manoomin. (COR photo) Exchanges: Bread/Starch — 1.00 • Fat — 0.0 Meat-Lean — 1.00 • Vegetable — 1.00 MAZINA’IGAN PAGE 4 FALL 2016