Leeks ? How about vitamins, minerals, recovery: Potato Leek Soup Recipe #LoveYourJeans
Saute Leeks
- Cut 1-4 stalks, depending on serving size (and your appetite)
- Throw then into a pan with light olive oil, sea salt, pepper and lemon (one whole lemon squeezed fresh).
- Watch them as they cook and become slightly softer and a bit crisp.
- After 5-8 minutes on the pan, turn the heat off and ENJOY!
- Perfect side dish for fish, meats and especially chicken.
Potato Leek Soup
If you are going to have a starch like a potato, instead of pairing it with meats and chicken (basically heavy proteins), pair it with a green vegetable, like the leek.
- Peel potatoes and wash and chop leeks (see below on leek details)
- Chop 1 clove of garlic and just half a red chili
- In a thick bottomed pan add a tablespoon of olive oil
- Saute leeks for aprox 4 -5 minutes until they start get soft
- Mix in your garlic, chili and potatoes and stir together for about 2 minute
- Pour in low sodium organic vegetable stock and cook at a simmer until the potatoes are cooked (this should take aprox 15-20 mins)
- Now whip the entire mixture until it becomes lumpy and sits in pieces in your pan.
- Stir in a tablespoon of low fat/ non-fat greek yogurt or all natural sour cream
- Add sea salt and pepper to taste
- Maybe add a tad of chimes on top and ENJOY!
Leek 101, including all the nutritional benefits
Fresh Leeks
The best news is that you can find them anywhere, all seasons. Leeks store well and don’t have a set growing season.
How to Store Leeks
Leeks can keep for months. Stock them in your root cellar, or wrap them in plastic and keep them in the fridge (thats how I do it!).
How to Prepare Leeks
The inner layers of leeks trap dirt, so you really do need to wash them well or (a great trick is to soak the cut pieces in a pot of water, so that the dirt can seep out).
Or, cut off the root, then cut the leek in half the long way. Rinse under cold water to wash away dirt.
Yes- you can eat both the white and the free part (just cut the root).
The best news is that you can find them anywhere, all seasons. Leeks store well and don’t have a set growing season.
How to Store Leeks
Leeks can keep for months. Stock them in your root cellar, or wrap them in plastic and keep them in the fridge (thats how I do it!).
How to Prepare Leeks
The inner layers of leeks trap dirt, so you really do need to wash them well or (a great trick is to soak the cut pieces in a pot of water, so that the dirt can seep out).
Or, cut off the root, then cut the leek in half the long way. Rinse under cold water to wash away dirt.
Yes- you can eat both the white and the free part (just cut the root).
Dont Boil!
When boiled they turn super soft and lose flavor and some nutrients.
When fried or sauteed, they are crunchier and are similar to raw leeks in taste.
Raw? Sure- try them in salads, or on top of soups.
When boiled they turn super soft and lose flavor and some nutrients.
When fried or sauteed, they are crunchier and are similar to raw leeks in taste.
Raw? Sure- try them in salads, or on top of soups.
Why Leeks?
They taste great! (they do… give them a chance.
Like onions they are great for recovery, or post workout because they are a natural anti-inflammatory.
There’s research evidence for including at least one serving of an allium vegetable (thats your leek) in your meal plan every day.
As vegetables, leeks belong to the Alliaceae family, together with onions and garlic.
Folate; A bioactive form of folate called 5-methyltetrahydrofolate is present in leeks. Aside from being an important vitamin during pregnancy, folate has been shown to lessen the concentration of homocysteine (inflammation related condition) in the blood. So, by adding leeks to your diet, you can decrease your homocysteine levels, which means protecting your heart and blood vessels. And they can help you recover faster post exercise.
Folate; A bioactive form of folate called 5-methyltetrahydrofolate is present in leeks. Aside from being an important vitamin during pregnancy, folate has been shown to lessen the concentration of homocysteine (inflammation related condition) in the blood. So, by adding leeks to your diet, you can decrease your homocysteine levels, which means protecting your heart and blood vessels. And they can help you recover faster post exercise.
Antioxidants Leeks contain polyphenols, which are strong antioxidants. These substances help fight against free radicals that can cause many chronic diseases and aging.
Inflammation Although not as famous the onions , leeks are important vegetables for fighting against chronic low-level inflammatory states. These states include diabetes, obesity and rheumatoid arthritis. Leeks can help decrease the risk for these conditions – so eat up!
Vitamins and Minerals Leeks are also good sources of vitamins C, B6 and K, as well as manganese and iron. By incorporating leeks in your diet, you can be sure that you are receiving good amounts of these nutrients.