Leeks are 90% water. That is why it is an excellent DETOX veggie, it has a diuretic effect and helps to remove toxins and toxins from the body.
Leeks are very high in Vitamins A and K and are good sources of Vitamin B-6, folate, iron, calcium, and manganese. They are also high in fiber and low in calories. Leeks are also a mild diuretic and are high in antioxidant polyphenols.
The leek is a hardy perennial of the onion family and has been cultivated for millennia for the mild-flavored white stalk leeks fall into two main types. the more common is the summer leek, which is harvested later in summer, winter leeks grow slowly all winter long and emerge in springtime.
NUTRITIONAL VALUE:
Serving size 100 g ( 1 cup)
Fiber 10
Vitamin K 25% DY Vitamin A 5% DV
Iron 11% DV
Vitamin E 3% DV
Vitamin B-6 9% DV Calcium 3% DV
Vitamin C 6% DV Magnesium 3% DV
HEALTH BENEFITS
Reduces inflammation
Benelits cardiovascular system
Protects against cancer
Aids digestion
Regulates blood sugar
Boost brain tuncion
VARIETIES:
LANCELOT:
This heavy-yielding leek's long, white shafts grow to 14 inches (36 cm). Lancelot's uniform shafts have a fine. delicate flavor. This variety is very disease resistant and is ready in 80 days.
BLUE SOLAISE :
This blue-green French heirloom is very hardy and can overwinter even in cooler climates. The tall stalks turn bluer in cool weather.
This mild and sweet leek matures in 105 days.
HANNIBAL:
The mild-flavored leek is a stout, reliable fall variety. The dark-green leaves cascade from long, thick white stalks.
A heavy producer, Hannibal matures in 105 days but can be harvested at baby size.
GIANT MUSSELBURGH:
This smooth, mild Scottish heirloom has graced Scottish soups since the 1830s. Its thick, white stalks reach up to 3 inches (8 cm) across and are ready to harvest in 100 days.
IN THE KITCHEN
Leeks have a mild, onion-like taste. The edible portions of the leek are the white base (above the roots and stem base), the light green parts, and
the lower parts of the dark green leaves.
SELECTING
Choose leeks that have the most white and pale green--these are the edible portion of the leek Stalks should be firm and crisp. Avoid leeks with withered yellow tops.
Thinner leeks are generally more tender.
PREPARING
To clean these notoriously dirty plants, first, trim off the stem. Cut the leeks about 1½ inches (4 cm) above the white section. Discard the tough, dark-green tops. Cut the white section in half lengthwise, and separate all the leaves. Soak, then rinse.
STORING
Wrap unwashed
leeks in a produce bag in the vegetable drawer of your refrigerator for up to two weeks. Cooked leeks should be eaten within one or two days.
PRESERVING
Leeks do not freeze well. Instead, dry them:
Place sliced leeks on a baking sheet and bake at
145°F (63°C) until crisp.
RECIPE:
LEEKS:
They are delicious braised. Try this recipe for braised leeks with Parmesan: Heat olive oil in a cast-iron skillet, add clean quartered leeks and sauté for three minutes. Add dry white wine, and cook for 20 to 25 minutes. Sprinkle with Parmesan, and broil until the cheese melts. (If you are on a plant-based diet, you can always buy vegan parmesan cheese at the supermarket)
Leek and potato soup is a classic: In a large pot, sauté chopped onion, celery, and leeks until soft. Add minced garlic and cook, then add broth, cubed red potatoes, thyme, parsley, salt, and pepper. Cover and simmer for 20 minutes or until the potatoes are tender.
Cool slightly, then purée in a blender until smooth.
Add broth for desired consistency. Sprinkle with chopped parsley.
Leek Sauce
This is an excellent alternative to a cheese sauce, as it is lovely on pasta bakes and great for a be- chemel sauce on lasagne. The sauce is also great for nachos and can be used as a dipping sauce the next day with corn chips and veggie sticks.
For the Cheese:
Ingredients:
One leek, sliced
1 cup cashews
5 cups water
salt and pepper
a squeeze of #LOVE
Method: Combine all ingredients, except the salt and pepper, in a medium-sized pot. Bring to a boil over high heat and cook for 8 minutes. Turn off the heat and allow it to rest for 5 minutes. Pour into a blender and blend until creamy and smooth. Season well with salt and pepper and serve.
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