07 Apr Leeks

Leeks

are an autumn vegetable which is part of the onion family and should start becoming abundant and more affordable, they are a great source of minerals and vitamins that are essential for optimum health. Their leafy stems indeed contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin.

100 g fresh stalks provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. It is said that adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies. There is also evidence that blood pressure can be reduces and risk of stroke minimised by incorporating Leeks into the diet.

Essential vitamins such as vitamin A, C, K, and vitamin E are also in high quantity benefiting diets lacking these vitamins.

Easy to find in supermarkets and green grocers or market usually in bunches of 3.

Leek is highly versatile in cooking and sweeter than its relative onions; it can be treated like onions, bake on its own with a little oil and salt, cooked into tofu quiches, casseroles, as a main ingredient filler for stuffed mushrooms, as a soup with potato or in risottos to name a few ideas.

Recipe: Easy Pasties

• Cut puff pastry sheets into 4 squares.
• Cook some potatoes using boiling method, once tender, drain and mash.
• Add lightly sautéed sliced leeks, peas, corn, chopped carrots or any other vegetables you like and mix together.
• I like to add a little Moroccan spice as well.
• Place a small amount on each pastry square and then fold over ‘gluing’ edged together with a little soy milk.
• Cook in oven 180 degrees for approx. 20 minutes until golden brown.
• Serve with green salad.

How do you enjoy leek?