This is December’s product of the month.
- Description
– Appearance: Leeks have a long, cylindrical shape with a white, tender base that transitions into green, leafy tops. The white and light green parts are most commonly used in cooking.
– Flavor: Milder and sweeter than onions, with a delicate taste that complements both hearty and subtle dishes.
– Size: Typically 12–16 inches long and about 1–2 inches in diameter, though baby leeks are smaller and more tender. - History and Origins
– Native Region: Likely originated in Central Asia or the Mediterranean region.
– Historical Importance: Leeks have been cultivated for thousands of years and were a staple in ancient Egyptian, Greek, and Roman diets. The leek is also a national symbol of Wales, celebrated annually on St. David’s Day. - Varieties
Common types of leeks include:
– Summer Leeks: Smaller, tender, and milder in flavor.
– Winter Leeks: Larger, hardier, and more robust in flavor, often used in hearty dishes. - Nutritional Profile
Leeks are low in calories and high in essential nutrients:
– Calories: About 54 calories per 100 grams.
– Vitamins: Rich in vitamin K, vitamin C, vitamin A, and some B vitamins.
– Minerals: Good source of manganese, iron, and folate.
– Fiber: High in dietary fiber, aiding digestion.
– Antioxidants: Contain polyphenols and sulfur compounds that support heart health and may reduce cancer risk. - Health Benefits
– Heart Health: Contains allicin and flavonoids, which help lower blood pressure and cholesterol.
– Digestive Health: Rich in fiber and prebiotics that support gut bacteria.
– Immune Boost: High in vitamins A and C, which strengthen the immune system.
– Bone Health: Provides vitamin K and manganese, essential for bone density. - Culinary Uses
Leeks are versatile and can be eaten raw or cooked:
– Soups and Stews: A key ingredient in vichyssoise (potato-leek soup) and other broths.
– Sautéed or Grilled: Adds a caramelized sweetness when cooked.
– In Salads: Thinly sliced raw leeks can be added for a crunchy, onion-like texture.
– Braised or Roasted: Develops a soft, buttery texture when slow-cooked.
– Stock Base: Often used to flavor stocks and sauces. - Storage
– Fresh Leeks: Store unwashed in the refrigerator crisper drawer for up to 2 weeks. Wrap loosely in plastic or a damp paper towel to retain moisture.
– Cooked Leeks: Can be refrigerated in an airtight container for 3–4 days.
– Freezing: Chop and blanch before freezing for long-term storage.
Leeks are an adaptable and nutritious vegetable, adding depth to both simple and sophisticated dishes. Whether you’re exploring traditional recipes or modern culinary experiments, leeks are a fantastic ingredient to work with!
RECIPE
Roasted leeks
- Leeks- 600 gr
- Olive oil – 20ml
- Pepper – 1 pinch
- Salt – 1 pinch
PREPARATION METHOD:
- Place the leeks on a baking tray and drizzle with 20 ml of olive oil, salt and pepper to taste. Roast in the oven (200º) for 20-25 minutes or until tender and golden.
- To enrich the recipe, you can add dried fruit, such as walnuts, almonds or toasted pine nuts, which can give the leek a crunchy texture and a delicious flavor. Just sprinkle them on top.
- In addition, you can make a yogurt and dill sauce or even crumble cheese such as feta, goat’s cheese or parmesan on top of the leek.
