|
Leeks
Leeks are closely related to
onions – as the similarity in flavor shows – and are distant cousins of
asparagus. All three are members of the lily family. Although the entire
leek is edible, most people prefer to eat the white, fleshy base and tender
inner leaves and to discard the bitter dark green leaf tops.
Although leeks probably
originated in warm regions of Asia or the Mediterranean, they are now
intensively cultivated in temperate to cool climates. In Wales, where leeks
are a national symbol, men parade in the streets with leek-bedecked hats on
a special holiday.
Low-calorie leeks provide an
appreciable amount of minerals and fiber. A half cup of chopped, boiled
leeks, served plain, contains only 15 calories with 15 mcg ( micrograms of
folate, 0.5 mg of iron, and 16 mg of calcium.
Vegetables in the onion group may
have a protective effect against stomach cancer, and like onions, leeks may
help to lower cholesterol. On a more negative note, they can cause bad
breath and, in some people, gassiness.
Leeks are useful in a range of
dishes where their mild oniony flavor is desired. You can boil and sieve
them with potatoes for a chilled vichyssoise soup; braise them in fat-free
stock to serve hot; or brush them lightly with olive oil and then grill them
as part of a mixed vegetable barbecue. To make a reduced-fat quiche, steam
chopped leeks and mix them with eggs and low-fat yogurt.
LEEKS HELP TO WARD OFF CANCER
Kaempferol is an anticancer
substance found in leeks. It may help to block the development of
cancer-causing compounds.
|
