Leek
In this post I share some of the latest nutrition science about leek and why you might want to add it to your diet. I also offer ways to integrate it into your home cooking and tips to make eating it more convenient.
DISCLAIMER: This blog is for entertainment and general education purposes only. Please note that content from adds on this site are not endorsed by Peaceful Nutrition unless specifically noted. This blog is not intended to be used as personal health care advice. It offers a glimpse into certain topics, but please be mindful there is more to consider. For help managing your own health care needs please speak with your primary care provider. You can also book an appointment with me for any nutrition related help!
Nutrition Science
Leeks contain kaempferol; a substance that inhibits platelet aggregation (1). Excessive platelet aggregation is harmful, especially for those with cardiovascular disease. In cardiovascular disease, plaque builds up in the blood vessel walls. Platelettes form clots on this plaque. These clots can grow, clog up the blood stream, and block blood flow. This can lead to a heart attack or stroke (2). Interestingly, studies have found a positive association between the consumption of foods containing kaempferol and a reduced risk of cardiovascular diseases (3,4).
One standard size leek (89g of shaft only) provides most adult women with ~23% of the Recommended Dietary Allowance (RDA) for manganese (5). Manganese is an essential nutrient and it has a variety of functions in the body. For instance, it is found in metalloproteins (6). These proteins catalyze important reactions such as those involved in neutralizing harmful free radicals. Free radicals can cause oxidative stress which can lead to cancer, autoimmune disorders, aging, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases (7).
Culinary
The leek is a vegetable in the onion family. It looks similar to a scallion but notably larger. When cooked it tastes slightly sweet with a hint of onion. To prepare the leek for cooking, cut at the spot between the tough dark green leaves and the shaft (where the green begins to lighten). The green leaves can then be pulled apart and washed. The light green and white part can be sliced thin, placed into a bowl with water and strained out to leave dirt behind. Some people choose to toss out the dark green leaves. Below are some suggested ways to use them.
leek leaves:
Place them on the bottom of a roasting pan then place your chicken or other meat atop the leaves for a bit of added flavor. *Bonus*: I find doing this makes for an easier cleanup of the pan!
Store them in the freezer with other vegetable remnants for homemade vegetable broth.
Compost them.
Chop them up and add them to mussels when you steam them.
Recipes From my heart to your stomach:
This first recipe takes only ~20 minutes.
Notes:
There are 4 servings. Each contains ~355kcal, 12g protein, 19.8g fat, 5.5mg iron. 2.1mg zinc and 1.2mg manganese.
Only cooking for one? You can store the leftovers in freezer safe, silicone, pods. Take them out of the freezer as desired, microwave and you have homemade sauce within minutes!
Directions:
Take your leek and cut it at the spot between the tough dark green leaves and the shaft. Wash the dark green leaves. Cut the shaft into small rings or half moons.
Place a sauté pan atop a burner and turn the burner to medium heat. Add HALF of the olive oil (1tbs) to the pan followed by the leek. You can also cut up the dark green leaves and add them to the sauce OR save them for something else (see suggestions above). Let the leek cook.
While the leek cooks, wash and thinly slice both types of mushrooms. Please also mince the garlic.
Fill a large pot (for pasta) with water and place it on stove. Turn to high and wait for water to boil.
In the sauté pan with the leeks, add the mushrooms and then turn the temperature to high. Stir the contents and let cook until you notice a browning of the leek and mushrooms.
Add in the garlic and then drop the remaining olive oil (1tbs) directly atop it. Stir contents and let cook for about a minute. Add in the white wine or vinegar (2tbs).
Add the thyme, coconut milk, and navy beans. Reduce temperature to medium.
The water for the pasta should be ready (or almost ready) to add the pasta.
Let the sauce continue to cook on medium (stirring as needed) as you prepare the pasta.
Strain the pasta when ready. Add the pasta to a bowl and top it with sauce. Add salt and pepper to taste.
Enjoy!
This second recipe takes about 20 minutes to PREPARE but requires the use of a slow cooker.
Notes:
This recipes makes 8 cups of soup. Each serving contains ~350 calories, 7g protein, 23g fat, 0.9mg manganese.
This recipe is great to bulk cook. Store the leftovers in freezer safe, silicone, pods. You can then take out a pod as desired, microwave it and have homemade soup in minutes! Try pairing it with a crusty toasted mini baguette.
Consider starting this recipe early in the morning so it is ready for you by dinner!
Directions:
Cut the leek at the spot between the tough dark green leaves and the shaft. Wash the dark green leaves. Cut the shaft into small rings or half moons.
Cut your onion into small slices.
Place your slow cooker pot atop the stove. Turn the heat to medium-high. Add in the olive oil, leek and onion. Cook until they start to brown. Stir as needed.
While the leeks and onions cook, mince your garlic. When the leeks and onions have started to brown, add the garlic to the pan. Stir the contents. Cook until the garlic begins to slightly brown then add in the vinegar. Reduce heat to medium. Stir and allow to cook for about 5 more minutes to let the vinegar evaporate without burning the garlic.
Remove the pot from the stove and place it in the slow cooker base.
Add in all remaining contents and cook on high for 7 hours. Please check the contents periodically to ensure there is adequate liquid. Your cook time may vary.
After 7 hours the soup should be done. Remove one cashew. If you can easily mash it this means it’s done.
Insert an immersion blender and blend until the soup is uniform.
Add salt and pepper to taste.
Enjoy!
This final recipe takes about 20 minutes.
Notes:
This recipes makes 4 servings. Each serving contains ~200 calories, 31g carbohydrates,3.9g protein, 7g fat, 1g saturated fat, 0.4mg manganese.
Are you a fan of chicken? This recipe pairs well with roasted chicken. You can also use the leek leaves to place under the chicken as you roast it. The drippings will land on the leek leaves instead of the pan and it will make for a quicker clean up!
Directions:
Cut the turnip and potatoes into small (half inch) cubes. The smaller the cubes are the faster they will cook. I don’t peel the turnip of potatoes either. I leave the skin on for more fiber and to make this process faster. Consider organic produce for possible reduction of pesticides if you are concerned about leaving the skin on.
Fill a large pot with water and bring it to a boil. Once it boils, add the potato and turnip. Cook for ~15 minutes.
While the potato and turnip cook, in a small frying pan add the olive oil and leek. Cook at medium-high heat until the leek begins to turn brown. While the leek is cooking, please mince the garlic. When the leek starts to turn brown add the garlic. Please also add the thyme. Cook the contents until the garlic begins to brown and then remove from burner. Set aside.
Remove a potato and turnip from the pot. If you can easily mash them they are done. If not, continue to boil them until you can. Strain the liquid from the potato and turnip and add them to a large bowl. Mash them using a masher. This is not going to be a smooth mash because of the skin.
Add the sauteed leek atop the mash. Salt & pepper to taste.
Enjoy!
As always, the choice to include leek (or any other food) in your diet is up to you. The content in this post is for general information purpose only and is not intended to be used as personal health care advice. Research shared in this post should be interpreted cautiously and discussed with your primary health care provider. If you have questions or concerns about information in this post please speak with your primary health care provider. You can also book an appointment with me or another Registered Dietitian located near you!
Peaceful Regards,
Jennifer
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Sources
(1) Fattorusso E, Lanzotti V, Taglialatela-Scafati O, Cicala C. The flavonoids of leek, Allium porrum. Phytochemistry. 2001 Jun;57(4):565-9. doi: 10.1016/s0031-9422(01)00039-5. PMID: 11394858.
(2)https://www.ahajournals.org/doi/10.1161/01.CIR.0000086897.15588.4B
(3) Calderón-Montaño JM, Burgos-Morón E, Pérez-Guerrero C, López-Lázaro M. A review on the dietary flavonoid kaempferol. Mini Rev Med Chem. 2011 Apr;11(4):298-344. doi: 10.2174/138955711795305335. PMID: 21428901.
(4)Chen M, Xiao J, El-Seedi HR, Woźniak KS, Daglia M, Little PJ, Weng J, Xu S. Kaempferol and atherosclerosis: From mechanism to medicine. Crit Rev Food Sci Nutr. 2022 Sep 13:1-19. doi: 10.1080/10408398.2022.2121261. Epub ahead of print. PMID: 36099317.
(5)https://fdc.nal.usda.gov/fdc-app.html#/?query=Leek
6)Aschner M, Erikson K. Manganese. Adv Nutr. 2017 May 15;8(3):520-521. doi: 10.3945/an.117.015305. PMID: 28507016; PMCID: PMC5421128.
7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/