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The edible parts of the leek plant are the light green stalk (or stem) and its white bulb, while the dark green leaf sheaths are usually discarded because of their fibrous consistency. However, it would be wise to use the dark green leaves as well (finely minced or juiced), because they are the parts with the highest content in minerals and vitamins. Although leeks have a sharp flavour, their taste is sweeter and more delicate than that of onions. Leeks can be used in a variety of dishes, either raw or cooked, or they can be used to prepare delicious juices, used in soups, casseroles, pies, risottos and vegetable dishes.
Health Benefits: Leeks are composed primarily of water, about 90%. They also contain dietary fibre, minerals¾nickel, potassium, iron, magnesium, calcium, manganese, phosphorous; vitamins A, C and K, folic acid, and moderate amounts of vitamins of the B complex (B1, B2, B3 and B6). Leek is an excellent dietary food, which is very low in calories but is packed with multiple healthy nutrients and phytonutrients.
To Buy: Look for crisp-looking leeks, with pure white stems. They shouldn’t have any splits or discoloured patches, and their leaves should be green and fresh-looking.
To Store Store leeks in a plastic bag in the crisper section of your fridge for up to 1 week.
To Prepare: Trim away the leaves and dark green part of the stem then cut leeks in half lengthways. Slice or dice as required, then place into cold water and stand for 5 minutes. Lift leeks out of water and drain on paper towels, then use in cooking.
Quick Recipes with Leek
Chicken, Corn and Leek Soup: Place 2 chicken fillets and 1 1/2 cups (375ml) chicken stock in a large pan with 3 cups (750ml) water. Bring to the boil, then simmer for 10 minutes over medium-low heat. Transfer chicken to a bowl, then strain stock into a jug or bowl. Heat 1tbs oil in the cleaned pan over medium-low heat and add 1 chopped onion, 1 crushed garlic clove , 2 finely chopped stalks celery and 1 leek (white part only), finely chopped and cook, stirring occasionally, over medium-low heat for 5 minutes or until the onion is soft. Add the strained stock and bring to the boil. Meanwhile, cut the chicken into small pieces. Add to the soup with the 1 cup (180g) small pasta shapes, and 310g can of creamed corn and return to the boil. Reduce heat to medium-low and simmer rapidly, stirring occasionally, for 15 minutes or until the pasta is al dente. You may need to add a little extra water if the soup becomes too thick. Season to taste with a little sea salt and plenty of black pepper. To serve, add a handful of sliced baby spinach to the base of each bowl and ladle over the hot soup (the heat will wilt the spinach).
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