We use chives, onions, shallots, and garlic all the time, but a family member of theirs often is forgotten about, leeks. Though they look like an oversized green onion, leeks have a mild taste, making them versatile and easy to throw into all kinds of dishes.
- Leeks have a bunch of vitamins and minerals, especially considering they are so low in calories. 3.5 ounces of cooked leeks only contain 31 calories.
- They are high in provitamin A carotenoids, which our bodies naturally convert into Vitamin A to improve our vision, immune functions, reproduction, and cell communication. They are also very high in magnesium, Vitamins C and K as well as containing a small amount of fiber, copper, vitamin B6, iron, and folate.
- As well as vitamins and minerals, leeks are a great source of antioxidants. This helps our body fight oxidation, which damages cells and contributes to diabetes, cancer, heart disease and more.
Fun Fact: Leeks were popular in the Middle Ages in Europe. On St. David's Day, girls would sleep with a leek under their pillows so they could see their future husbands in their dreams.
Recipes:
I normally think of leeks as a part of Japanese food, but recently I have seen them in many other things, and even being the star of the dish. Leeks are a great addition to your diet because they can be prepared in so many ways: raw, poached, fried, roasted, braised, boiled, pickled, you name it. Here are a few recipes where leeks can shine, but don't forget to add them to your stir fry, soups, stuffing and more!
Parmesan Roasted Leeks (SpendWithPennies.com)
- 4 large Leeks
- Salt and pepper to taste
- 1/4 Cup melted Butter
- 1/3 cup Parmesan Cheese, shredded
- Preheat oven to 400 degrees F
- Cut the root and dark green tops off of the leek. Cut in half lengthwise and wash between the layers to remove any dirt/debris
- Place leeks cut side down in oven-safe pan with 1/2 cup water. Cover and simmer on the stove top on low for about 5 minutes or until slightly tender
- Drain any water and flip leeks over so they are cut side up
- Sprinkle with salt and pepper, drizzle with melted butter and parmesan. Bake for 25.35 minutes of until leeks are tender and golden
Potato Leek Soup (OnceUponaChef.com)
- 3 tablespoons unsalted Butter
- 4 large Leeks, white and light green parts only, roughly chopped
- 3 cloves Garlic
- 2 pounds Yukon Gold Potatoes, peeled and chopped into 1/2 inch pieces
- 7 cups Low Sodium Chicken or Vegetable Broth
- 2 Bay Leaves
- 3 sprigs Thyme
- 1 teaspoon Salt
- 1/4 teaspoon ground Black Pepper
- 1 cup Heavy Cream
- Melt the butter over medium heat in a large soup pot. Add the leeks and garlic and cook, stirring regularly, until soft and wilted, about 10 minutes. Adjust the heat as necessary so as not to brown.
- Add the potatoes, broth, bay leaves, thyme, salt and pepper to pot and bring to a boil. Cover and turn the heat down to low. Simmer for 15 minutes, or until the potatoes are very soft.
- Fish out the thyme sprig and bay leaves, then purée the soup with a hand-held immersion blender until smooth. (Alternatively, use a standard blender to purée the soup in batches; see note.) Add the heavy cream and bring to a simmer. Taste and adjust seasoning with salt and pepper. If soup is too thin, simmer until thickened. If it's too thick, add water or stock to thin it out. Garnish with fresh herbs if desired.
