Leek
About Leeks - Allium poorum
Leeks are a member of the allium, or onion, family. Allium is the ancient Latin name for the garlic family, possibly taken from the Celtic all, meaning “pungent.”
Native to the Mediterranean area, leeks may have originated in Egypt, where they were cultivated and worshipped. Leeks have been a cooking staple in Europe and the British Isles for centuries. France and Wales have particularly glorified the leek in both their lore and cooking. There is a legend in Wales that when the Saxons invaded in the sixth century A.D., St. David, patron saint of Wales, directed the Britons to wear leeks on their caps to distinguish them from the enemy. In memory of the heroic resistance by the Britons, the leek became the national emblem of Wales.
Leeks are the most subtle and sweet-tasting of the onions, with a flavor described as less fine but more robust than asparagus. They look like overgrown greens onions with broad, flat leaves, eight to fifteen inches long that shade to dark green at the tips and a white cylindrical base up to two inches in diameter. Leeks share many of the same healthful qualities as onions and garlic, but are considerably less potent. Even so, they can be substituted for onions in any dish...and there are no tears while cutting a leek! Raw leeks taste hot and bitter, but cooked, they have a creamy, almost buttery, onion flavor, which makes them especially good in soups, casseroles and dressings.
Storage
Refrigerate leeks unwashed and dry with roots attached for up to 2 weeks. Wrap tightly in plastic bags to avoid aromas spreading to other foods.
Preparation Tips
To prepare, cut off the roots and tops, leaving eight to ten inches of bulb and lower leaf. Slice down the middle almost to the core, hold under cold running water or immerse in a basin of water, and gently pull each layer away from the bulb. Rinse well to remove any soil, which the plant is prone to accumulate.
The tiny rootlets are usable and add valuable minerals and nutrients to cooked dishes. Cut them as a cluster from the root base. Soak to loosen any grit and then carefully rinse. Mince and use in any soup or sautéed vegetable dish; they are too fibrous to use raw.
Leeks may be eaten raw, chopped and added to a variety of salads.
Braise or bake leeks whole in a bit of water or broth. Season to taste.
Steam or boil for 10 to 12 minutes. Top with butter, salt, pepper and Parmesan cheese.
Layer thin slices of leek into sandwiches; leek, tomato and cheese is a good combination.
Sauté with other vegetables.
Add to mashed potatoes.
Add chopped or sliced leeks to egg dishes, beans, casseroles, soups, stews and stir-fries.
Sources: “Whole Foods Companion,” Dianne Onstad, 2004 and “Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003.
Nutrition Facts
Leeks are low in sodium and very low in saturated fat and cholesterol. They are also a good source of dietary fiber, vitamins C and B6, folate, iron and
magnesium.
(1 leek, boiled, drained, without salt)
Calories 38
Total Fat 0g
Cholesterol 0g
Sodium 12mg
Total Carbohydrate 9g
Dietary Fiber 1g
Sugars ~
Protein 1g
Vitamin A 1% RDA
Vitamin C 9% RDA
Vitamin B6 7% RDA
Folate 7%
Iron 8% RDA
Calcium 4% RDA
Magnesium 4% RDA
Source: www.nutrition.com.