Leeks

An ideal vegetable for eliminating

It has a very high potassium content and is very low in sodium: this gives it natural diuretic properties. It stimulates and regulates bowel movement thanks to the gentle, soluble fibers (including inulin) in the white part that everyone can eat. Tougher fibers are found in the “greens”.

It also contains:

• potassium
• provatimin A or beta-carotene
• numerous antioxidants (flavanoids, carotenoids, etc.)

Leeks are also:

• a source of vitamin B9 (for cellular renewal, particularly important for pregnant women for fetal development, for growing children, and for convalescents).
• a source of vitamin B6 (for energy, nervous system health, protein synthesis, red blood cell formation, and fatigue reduction)
• a source of vitamin C (for the immune system, collagen formation, energy, the nervous system, iron absorption, and fatigue reduction)

The sulfur compounds and antioxidants they contain may have a protective action against certain cancers.

Did you know? The colder the season, the deeper the color, indicating a higher chlorophyll and anthocyanin content, which in turn are signs of a high vitamin content.

Vegetable patch or
urban balcony?

Leeks are perennials but are grown as annuals that like a cool, well-drained soil rich in humus. The plant is highly resistant to cold.

To learn everything you need to know about growing leeks, read the page on growing tips.

How to prepare leeks

Wash your leeks thoroughly with plenty of water, separating the leaves to remove soil and sand. Then remove the roots and cut into thin slices, or any other way you want (julienne, thicker segments, strips, etc.)

Whole, white and/or green, leeks are normally eaten cooked and can be served in many ways. Young leeks are tenderer and can be eaten in a salad.

Cooking time::

• 10 minutes: in boiling water or steamed
• 15 minutes: sautéed, braised or in a wok

Leeks go well with…

Cooked: A meat stew with turnips, carrots and potatoes. They also go well with fatty fish (salmon, mackerel, etc.), in a baked dish with cabbages (broccoli, cauliflower, etc.), in a vegetable hash (with peas, for example), and with curries, chicken or seafood. They’re great for adding extra flavor to stewed dishes.

Anti-waste tip! If you don’t like the green part that is more fibrous, don’t throw it away. You can use it later to make a soup, just adding a few potatoes.

Can everyone
eat it?

Young children

Leeks are excellent for babies from the age of 6 months; However give them just the white part (with a potato) which has a softer taste and is easier to digest.

And everyone else

Leeks are rich in ocalic acid, which might cause problems for people suffering from urinary stones (lithiasis). If this is your case, ask advice from a health-care practitioner.

As leeks are rich in inulin, they may also cause digestive discomfort for people with irritable bowels. It is best to reduce quantities or avoid them while waiting for the symptoms to pass.

See plenty of other tips for encouraging children to eat vegetables