Leek
Taste
Onion, sweet, sulphur.
Eat
Leeks are a member of the allium family and so can be used wherever any recipe calls for onions.
White and light green section.
Health & Nutrition
Great source of prebiotic fibre inulin that supports good gut health and digestion. Prebiotic foods support the growth of beneficial bacteria in our microbiome.
Leeks contain sulphur and polyphenols and so support the bodies antioxidant stores and detox systems. They are also an excellent source of vitamin K and a good source of iron, folate, manganese, B6, and copper.
Buying tips
Choose green firm young leeks that aren’t yellowing. Leaf tops should be fresh and green. Older larger leeks can become a bit woody and tough but are fine for soups and stocks.
Storage tips
Store in the bottom drawer of the fridge for up to 1 week.
Cooking tips
Prep:
Leeks can collect mud so make sure you soak in a bowl of water first or rinse. You can also slice in half longways and then holding the root end up rinse under a cold tap.
Slice finely into rings or into batons to use in a gratin, tart, or a pasta dish.
Griddle: Cut the dark green ends off and leave the root intact. Slice in half longways. Brush with oil and salt and sear on a hot griddle until charred on both sides.
Sauté: Slowly sautéing leeks in oil or butter brings out a beautiful soft sweetness that forms a good base for many dishes.
Raw: Young small leeks can be eaten raw as a replacement for onions in salads, garnishes, or pickles. Half the leek longways and slice finely.
Waste reduction tips
Do not waste the green end of the leek as it is nutrient dense and full of flavour. Use in a home-made stock or broth.
