Discover simple tips to unleash leeks’ mild onion flavor
Best to buy
Leeks are available all year long, and peak in the fall and winter.
Cut & clean
Cut off roots, slice lengthwise from top to bottom, and run leeks under cold water with green end facing down to remove dirt from leaf layers.
A new twist
A cousin of the onion, leeks can be substituted in any dish.
Super for stock
Use the stalk's tough green portion to add flavor to stock or broth.
Power food
Leeks are a good source of iron, vitamin C, and folic acid.
Preparation, uses, and tips
Trim the roots from the base of the stalk. Slice leeks lengthwise, from top to bottom, and hold under cold running water with the green end facing down to remove dirt and fine sand trapped in leaf layers. Discard the tough green portion of the stalk unless using it to add flavor to stock or broth. Slice the white portion and sauté with chopped portobello mushrooms and minced garlic, or add to soups and stir-fry dishes.
Nutritional Highlights
Leeks (bulb and leaf, raw), 1 cup (130g)
Calories: 54
Protein: 1.33g
Carbohydrate: 12.6g
Total Fat: 0.27g
Fiber: 1.6g
*Good source of: Iron (1.9mg), Vitamin C (10.7mg), and Folate (57mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
