About Leeks

Everyone has probably seen a leek, whether they knew it or not. They look like a huge green onions. Once it wasn't that easy to find leeks, but now their place among the other vegetables in the produce section has become commonplace. They can be used in a wide variety of recipes and have a wide array of vitamins, minerals and best of all, they're low in calories.

History

Leeks are a member of the lily family, allium porrum. They have been around for a very long time and originated in Central Asia. The Greeks and Romans prized them for their ability to soothe a sore throat and were used by both Nero and Aristotle. When the Romans invaded the United Kingdom, they brought their leeks with them. The leeks flourished in Wales, thus making them its national emblem. It's said that Welsh soldiers wore a part of the leek on their helmets, so they could tell who was Welsh and who was not, in battle. Still today, the Welsh wear leeks on Saint David's Day; Saint David was the patron saint of Wales.

Varieties

Though leeks grow in the wild, the varieties most commonly found in stores are the palina, unique, pinola, tital, arkansas and derik. You will more than likely find leeks in the fall and early spring, since this is their best harvesting time.

Nutritional Values

Leeks are very high in fiber and 1 cup only contains about 57 calories. They are also high in vitamins C, D, K, B6 and A. Leeks are also known to contain iron, calcium, potassium, phosphorus, folate, manganese and magnesium, making them not only taste good, but good for you, too. They are also low in saturated fat, cholesterol and sodium.

Growing Leeks

Leeks are relatively easy to grow, but can take a long time from planting to harvest. You can purchase leek plants that have already been started, or seeds. If planting with seeds, take into consideration that it may take up to 6 months from first planting until harvest. Leeks prefer a rich soil that easily drains. It's best to work compost into the ground where you plan on planting them. Water when necessary, although they don't like to have their feet constantly wet. Plant leeks in an area that gets full sun and wait. In approximately 75 days you should be harvesting your leeks. Leeks have very few problems with pests.

Leeks are harvested late in the summer or early fall. If a frost is on the horizon before your leeks are ready, mulch around the plants heavily, to protect them. A leek is ready for harvest when its shafts are 1 1/2 to 2 inches in diameter. If you need to store your leeks, cut away any damaged leaves, wrap in a damp paper towel and store in the refrigerator for up to 1 week.

Cooking with Leeks

Leeks can be used instead of, or with, onions or garlic. They are a mainstay in Middle Eastern, northern European and British recipes. They are great to use in soups and casseroles, potato dishes, stir fries, sauces, marinades and vegetable dishes, and can be used either in cold or hot dishes.

When preparing the leek for use, wash the leek thoroughly to remove any lodged dirt, and trim away the outside layer. You also can cut the leek into several slices and rinse in cool water. Let the leeks dry and use as intended.

Benefits

The addition of leeks in your diet has been found to be beneficial. They have the same beneficial properties that are found in onions and garlic. Researchers have found that a diet high in these type of vegetables reduces the bad cholesterol levels in a person and reduces the risk of developing certain types of cancers. They also slow down the absorption rate of sugar in the intestines, stabilizing it. With their high dietary fiber and low calories, leeks are a healthy addition to any diet.