Leek

This large member of the Allium family is almost always served in cooked form. Although leeks can be picked small in spring, then larger through summer and fall, they are also sturdy enough to winter over in all but the harshest climates. Traditionally, early leeks are large enough for Welshmen to use them in observance of St. David's Day, the first of March. Wearing the "national vegetable" tucked into one's hat-band salutes the patron saint of Wales.

Leeks also appear in French cuisine and constitute one of the two major ingredients of vichyssoise.

What to Look For:

1. Smooth white roots without scarring or splitting.
2. Tightly bunched green leaves; loose or wilted leaves mean leeks are past their prime.
3. The largest proportion of white root to green stem; many recipes call for white part of leek only, and leaves are tough.
4. Heavy weight for size.

Leek Storage and Preparation Tips:

1. Refrigerate leeks, lightly wrapped in plastic.
2. Remove green leaves.
3. The first inch or two of leaves can be chopped fine and frozen to flavor stews or soups.
4. Discard all tough remaining leaves.
5. Split white roots lengthwise and immerse in cold running water to wash; leeks grow in sandy soil. Separate roots to remove all grit.

Cooking with Leeks:

Leeks can be braised with meat or poultry, steamed, or baked in a sauce, au gratin, lending a mildly-oniony new vegetable dish to a meal. Leeks also possess a buttery taste that makes them a natural companion to potatoes, whether braised in broth or mashed together. The ultimate leek and potato combination is the pureed French soup known as vichyssoise. Chicken broth, leeks, potatoes and light cream combine to make a dish served either hot or cold. Leeks also combine well with peas and carrots.

Leek Nutrition Highlights:

Leeks possess the same beneficial nutrients as its Allium cousins: good levels of manganese and vitamin C. Leeks also contain iron in moderate amounts. Flavenoids contribute to blood-vessel health. While leeks are not particularly high in fiber, they provide a refreshing low-calorie addition to higher-fiber vegetables.

Nutrients of Leek