FOOD FOR THOUGHT: LIVELY LEEKS

Sometimes tall and slender, sometimes short and stout, LEEKS are the mellow cousin of the common onion, a member of the allium family. With a higher sugar content and toned-down taste, leeks offer an alternative to the sometimes sharp and acrid flavors given off by its cousin. While both alliums are packed with a plethora or immune, gut, and skin soothing benefits, LEEKS are a cold-weather crop that deserves some time in the limelight. Continue reading on for a brief history, health benefits, and seasonal recipe that will make you walk to the wild side of the wet-rack in your produce department! 

WALKING TALL:

While leeks have long-been consumed by humans, the exact origins of this stalky vegetable is still unknown. While the French call them “poireau” or “simpleton,” and Europeans note them as “the poor mans asparagus,” its common name actually comes from the Anglo-Saxon word “leac.” There are a number of cultivars, aptly named for the seasons in which they grow: summer, spring, and over-wintering. The Hebrew bible noted the veggies prevalence in Egypt, and ancient Egyptian drawings and wall carvings show they had been eaten for millennia. After the Egyptians had their fill, it is likely that leeks made their way to the coasts of Italy, where the emperor Nero was said to adore the voice-enhancing properties of these leafy stalks, often times prepared in hot oil or slurped in a soupy broth. Leeks appeared in the first cookbook, where the 3^rd century author Apicus noted the vegetables ability to be solely presented on a plate, instead of playing as a flavoring or side-star.  

After the Egyptians and Italians had their fill, it is likely that leeks made their way to the coasts of Wales. Here, the Welsh viewed the prettier and sweeter allium as more “refined” as its cousins (onions, chives, scallions, ramps, elephant garlic, etc.) The humble veggie is even said to have saved the country during the Battle of Heathfield in 668 AD. While one may assume that the leeks immune supporting properties or sword-like shape may have helped the wounded and weary soldiers on the battlefields, the truth behind this tale lies with a humble old Monk named David. David advised the Welsh army to distinguish themselves from the Saxon armies by wearing a leek under their helmets. They followed his guidance and their victory was attributed, in part, to the fact that they all bared leeks on their heads. Thus, Saint David (Dewie,) of Wales was crowned! Now, St. David’s Day (March 1^st.) is celebrated each Spring. Leeks continued to make their way around the globe, landing in Ireland where St. Patrick is said to have healed a dying woman, and the arrival of the first American settlers spread its cultivation on US soil.

LIVIN LA VIDA LEEK:

Meek and mild, with a multitude of uses and bonus tear-free kitchen chopping session, LEEKS are often recommended in biological medicine over onions, and they are available, just like their cousins, year round!

GIVE ME A K: A 100g serving of leeks (seem like a lot? Why not caramelize em’?) contains 47mcg or 59% of your recommended daily value of vitamin K. Often times neglected, vitamin K is a fat soluble vitamin essential for..

CARDIOVASCULAR HEALTH: Not only is Vitamin K essential for the production of certain proteins in our blood called “clot-factors,” that allow us to heal and maintain normalized blood levels, but it also supports smooth and flexible arteries by inhibiting calcium from depositing itself on your arterial walls. 

BUILD UP BONES & BRAIN: In addition to aiding the function of calcium in the process of new bone generation, vitamin K plays a role in the production of certain types of fats called sphyngolipids. A specific myelin-form of these fats composes the neuronal circuits in the brain, allowing for smoother-sailing thoughts and reactions.

BELLY BOOST: Ounce per ounce, leeks are an excellent source of an insoluble fiber known as INULIN. Commonly referred to as a PRE-BIOTIC, this indigestible part of the plant feeds our good-bacteria (PROBIOTICS,) making them happy, healthy, and more prone to proliferate! On top of that, insoluble fiber helps to add bulk to stools, enhancing transit speed and the bulk of your stool, while also filling you up (instead of out,) aiding weight-loss efforts.

FULL ON FOLATE: On top of being a good source of vitamin K and fiber, a single serving of leeks provides about 16% of your daily value of folate. This B vitamin assists DNA replication, cell division, neural tube synthesis, and helps break down toxic homocysteine in the body!

STINKIN SULFUROPHANES: Members of the allium family contain a compound known as allicin, which has natural antimicrobial and antivral effects (especially when eaten raw!) While eating a raw leek might not be advisable (unless, perhaps they’re pickled,) some of the sulfur compounds leeks also contain have similar benefits, bolstering the body’s detoxification pathways and assisting the regeneration of our master detox molecule: glutathione!

SELECTING & STORING:

While they are available in the fresh case of the produce section year-round, leeks are at their sweetest and tastiest during the cold-weather months. From winter thru spring, select leeks that are uniform in size, free of any dark splotches or mold, and outer peels are taught and free of wrinkles. Yellow tips signify aging, so choose those with dark green tips that turn lighter as they get closer to the root. Wash thoroughly under cool running water, as they are grown in sandy soil, and dry well between stalks. Store wrapped in a moist paper towel, placed in a plastic bag in your crisper drawer for up to 2 weeks. While the tips are far too bitter to eat, they make a perfect addition to homemade stocks. Freeze excess for up to 6 months.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! Stay tuned for January’s line up, featuring a “Ring in the New Year Right,” detox series!

JANUARY TRUE KITCHEN COOKING CLASSES

* We apologize for the inconvenience, but due to a burst pipe, our January cooking classes have been postponed. Look forward to my February classes (focused on hormones, libido, and all things chocolate,) and a re-instatement of a detox-month for the Springtime!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Caramelized Leeks and Lentils with Manchego

When cooked low and slow, leeks turn decadent and rich with little more than a sprinkle of sea salt and good olive oil (or grass-fed butter.) Pairing their natural sweetness with hearty beluga or French lentils (they hold their shape best,) and salty manchego (or feta) cheese makes the perfect lunch or dinner-salad duo.

Serves 4 

1 cup organic French or beluga lentils, picked through to remove any stones

2-3 small/medium leeks, green tops removed, thinly sliced and rinsed well

1 clove garlic, minced

2 sprigs fresh thyme (or 1 tsp. dried)

juice and zest of ½ lemon

¼ cup shaved manchego cheese (or crumbled feta or goat)

¼ cup toasted sliced almonds or walnuts for topping (optional)

To serve: 1 cup baby arugula, finely shredded kale, or a piece of toasted seedy bread or gluten free slice

Place lentils in 2 cups water or low-sodium stock. Bring to a low boil and simmer for 25-35 minutes, until firm but tender. Drain and rinse. While lentils cook, add 1-2 tbsp. extra virgin olive oil or grass-fed butter or ghee into a ceramic skillet. Add leeks, garlic, and thyme and sprinkle with sea salt. Cook covered on low for 30-45 minutes. Add 1-2 cups chicken or vegetable stock (or white wine) as they cook to help prevent sticking and speed up browning.) Remove lid and cook until all liquid has evaporated, and leeks are golden- 5-10 minutes longer. Fold in lentils, lemon zest and juice, add manchego, and serve atop greens or bread. Sprinkle with toasted nuts.