By Anne Palumbo
Oh, the heartbreak of being overlooked for your better-known cousins, garlic and onions.
There they sit, all full of themselves for being predictably tossed in shopping carts.
And there you sit, all anxious because few venture your way.
What gives? you whisper to fellow leeks. Don’t they know about our delicate, melty texture or the lovely subtlety we add to dishes? Aren’t they aware of our extraordinary health benefits?
Guilty as charged!
I breezed by leeks for years until I had two culinary epiphanies: potato-leek soup and potato-leek casserole.
Once smitten, I had no choice but to explore their more serious side: their remarkable nutrition.
Like other members of the sulfur-rich allium family, leeks are loaded with health benefits. To begin, leeks are rich in flavonoids, a blockbuster antioxidant that may offer protection against oxidative stress and cancers as well as cardiovascular disease. Some research shows that cancers of the colon, prostate, stomach, and esophagus are rarer in those who regularly consume alliums: onions, garlic, scallions, shallots, chives and leeks.
Leeks are high in vitamin A, which aids vision and supports immune health, and bone-building vitamin K and manganese. And despite their pale color, they’re a good source of vitamin C, another immune booster and scavenger of harmful free radicals that can lead to disease.
Additionally, leeks boast good amounts of folate (essential for red blood cell production and fetal development) and vitamin B6 (important for brain and heart health).
One last reason to reach for these low-cal veggies? Because leeks are a good source of water and some fiber, they may help to fill you up and eat less. Research consistently links diets rich in vegetables to weight loss or reduced weight gain over time.
Helpful Tips
Look for firm leeks with bright white bulbs and crisp green stalks. Avoid cracked bulbs and withered yellow stalks. Choose smaller bulbs (an inch to an inch and a half wide) for better taste. Store unwashed leeks in a plastic bag in the fridge for up to two weeks. Cooked leeks only last a day or two in the fridge. For more fiber and B vitamins, eat some of the stalks, too!
Healthy Potato-Leek Casserole
Adapted from eatingwell.com
2 leeks (white and light green parts only), halved, thinly sliced, and soaked in cold water for 15 minutes
2½ cups fat-reduced milk
1½ pounds (about 5) Yukon gold or russet potatoes, peeled (or not); sliced into 1/8” rounds
2 garlic cloves, smashed
1 tablespoon butter
1 teaspoon kosher or regular salt, divided
2 teaspoons thyme, divided
1/2 cup shredded Gruyère or cheddar cheese
1/3 cup grated Parmesan cheese
1/2 teaspoon coarse black pepper
1. Place oven rack in middle; preheat oven to 375 F. Lightly oil a large baking dish.
2. Combine milk, sliced potatoes, and garlic in a large saucepan, bring to a boil. Reduce heat, cover, and simmer 5 minutes or until potatoes are almost tender. Drain in a colander over a bowl, reserving ½ cup milk mixture.
3. Drain leeks. Melt butter in a large skillet over medium heat. Add leeks; cook 8 minutes or until tender, stirring occasionally. Remove pan from heat; place leek mixture in bowl. Arrange half of potato slices in a single layer in baking dish; top evenly with half of leek mixture. Sprinkle with ½ teaspoon salt, 1 teaspoon thyme, and ¼ cup shredded cheese.
4. Repeat layers with remaining half of potatoes, remaining half of leek mixture, ½ teaspoon salt, 1 teaspoon thyme, and 1/3 cup shredded cheese. Drizzle with reserved ½ cup milk mixture; sprinkle with Parmesan. Cover pan with foil; bake at for 25-30 minutes.
5. Remove foil from pan (but do not remove from oven). Turn on broiler; broil 5 minutes or until bubbly and golden brown. Check often to avoid burning. Remove pan from oven, and sprinkle with black pepper. Let rest and serve warm.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.