Four Reasons to Love Leek: The Antioxidant-Rich Super “Voice” Veggie
by www.SixWise.com

With a shape similar to scallions, but much larger, and a flavor similar to onions, but sweeter, leeks are among the most unique and versatile veggies around.

Perhaps because of their mild but enticing flavor, leeks have been cultivated for thousands of years in Central Asia and Europe. According to ancient folklore, they are particularly beneficial for your throat, and it’s said the Roman emperor Nero ate leeks daily to make his voice stronger. Even Aristotle, the Greek philosopher, said that partridges owed their pristine voices to their diet of leeks.

Why Might You Want to Add More Leeks to Your Diet?

Leeks are in the same family as garlic and onions (called the Allium family), and have many of the same healthy benefits, such as:

1. Lowering your bad cholesterol. Leeks and other Allium veggies have been shown to reduce total cholesterol and LDL “bad” cholesterol while raising HDL “good” cholesterol. This may help to slow the development of dangerous plaques in your arteries.

2. Helping to prevent heart attack and stroke. Leeks do this in two ways. First, by preventing plaques in your arteries and second by helping to lower high blood pressure.

3. Reducing your risk of cancer. Leeks are rich in a flavonoid called kaempferol. Women who ate the most of this flavonoid had a 40 percent reduced risk of ovarian cancer, according to the Nurses Health Study. Further, eating leeks and other Allium vegetables just two or more times a week has been linked to a reduced risk of prostate and colon cancer.

4. Stabilizing your blood sugar levels. Leeks are rich in manganese, vitamin B6, vitamin C, folate and iron, which combine to help slow the absorption of sugars from your intestinal tract and ensure that they are properly metabolized. This helps to keep your blood sugar levels in check.

How to Select and Cook With Leeks

Look for leeks that have dark green leaves and white, not yellow, necks. The leaves should be firm, not wilted. Also try to pick those that have a diameter of 1.5 inches or less; they’ll be more tender than larger leeks.

When you bring them home, they should keep in the fridge for one to two weeks, although if you’re using the MiniMate Refrigerator Unit they should last significantly longer.

When you’re ready to use them, keep in mind that leeks need to be washed thoroughly because sand and soil can get stuck deep in its folds. We recommend using Wash Dem Veggies for this, as it safely removes pesticides, dirt, mold and other residues from just about any produce imaginable.

Next, trim the root and tips of the green leaves, then remove the outer layer. From here you can sauté them, roast them, add them to soups, stews or omelets, or even chop them and sprinkle them on a salad.

Here are even more tasty ideas to use with leeks.

Leek and Onion Bisque

Ingredients:

6 cups of chicken stock.
1 clove of garlic chopped
1 cup of leeks, cleaned and chopped
1 cup of celery chopped
1 cup of onion chopped
1/4 cup of white wine
1/4 cup of sour cream
1/4 cup of cream cheese
1/4 cup of heavy cream
2 tablespoons of butter
Salt and pepper, to taste

Preparation Instructions:

• Saute the chopped leeks, celery, onion, and garlic in the butter until tender.
• Add the chicken stock and white wine and simmer for 30 minutes.
• Remove from stove and puree in your food processor.
• Add the sour cream, cream cheese and heavy cream and blend thoroughly.
• Strain through a fine sieve and return to pot.
• Bring back to a simmer and add salt and pepper to taste.

Leek Tart

Ingredients:

One pre-baked 10-inch tart shell
6 medium leeks, sliced in 1/4-inch rounds
1/2 cup of heavy cream
7 oz goat cheese, crumbled
2 tablespoons of butter
2 tablespoons of balsamic vinegar
1/2 teaspoon of salt
1/2 teaspoon of freshly ground black pepper

Preparation:

• In a suitably sized frying pan with a lid, saute the leeks in the butter until wilted.
• Add the balsamic vinegar, salt and pepper; then cover and cook on low heat for 30 minutes or until the leeks are tender.
• Remove the lid and increase heat to medium-high; then add the heavy cream and cook, stirring, until cream is absorbed (takes around 1 minute).
• Remove the pan from heat and allow to cool slightly.
• Spread the goats cheese evenly over the bottom of the tart shell.
• Spoon the leek mixture over the cheese.
• Bake at 350∞F (175∞C) until heated through and browned on top.

Recommended Reading

Garlic: The Five Top Health Benefits of The Delicious but Pungent Natural Miracle

The 20 Fruits and Vegetables With the Most Pesticides, the 20 With the Least ... and What to Do About It

Sources

The World’s Healthiest Foods: Leeks

LeekRecipes.org: Leek and Onion Bisque

LeekRecipes.org: Leek Tart

Homecooking.about.com Leek History