Leeks, like garlic and onions, belong to a vegetable family called Allium. And like garlic and onions, they contain many of the same beneficial compounds that make food taste so good. And like garlic and onions, there are excellent WHYs for eating leeks. For instance:

• They’re low in calories.
• They’re high in vitamins K, A, C, B6
• They’re high in folate, manganese, iron, magnesium, molybdenum, copper, calcium, potassium.
• They’re high in fiber.

As you can see from the picture above, leeks look like large scallions, having a very small bulb and a long white cylindrical stalk of superimposed layers that flows into green, tightly wrapped, flat leaves. Garden grown leeks are about 12 inches in length and one to two inches in diameter and feature a fragrant flavor that is reminiscent of shallots but sweeter and more subtle. Wild leeks, known as ramps, are much smaller in size and have a stronger, more intense flavor.

Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.


When it comes to cooking, here are the HOWs. Professional chefs and nutritionists recommend cutting them very thinly and sautéing them. Like onions and garlic, leeks should sit for at least 5 minutes after cutting and before cooking, to enhance their health-promoting qualities.

Here are a few preparation tips I found on wholefoods.com:

1. Cut off green tops of leeks and remove outer tough leaves.
2. Cut off root and cut leeks in half lengthwise.


3. Fan out the leeks and rinse well under running water, leaving them intact.
4. Cut leeks into 2-inch lengths.
5. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Very thin slices will shorten cooking time.
6. Important and worth repeating: Let leeks sit for at least 5 minutes before cooking.

Wholefoods.com also had suggestions on the healthiest way to cook leeks:

1. Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam.
2. Add 1 pound of cut and well-washed leeks.
3. Cover and sauté for 4 minutes.
4. Add 2 more tablespoons of broth, reduce heat to medium low, and sauté for 3 more minutes uncovered while stirring frequently.
5. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste.

It’s a versatile veggie and it pairs especially well with fennel. Saute them together and garnish with fresh lemon juice and thyme. Leeks are delicious when finely chopped and added to salads. Or make vichyssoise (a classic cold soup made from puréed cooked leeks and potatoes). In fact, leeks are wonderful in just about any soup or stew, and when braised, they make a tasty side dish for fish, poultry or steak. But one of our very favorite ways to use them is in omelets and frittatas.

With a more delicate and sweeter flavor than onions, leeks add a subtle touch to recipes without overpowering the other flavors that are present. Once you discover this unique vegetable, it could easily become one of your basic cooking ingredients.

That said, and speaking of frittatas, I’ll close by sharing a tasty and easy recipe for a leek and spinach frittata I found on the beautiful site www.fromachefskitchen.com. It’s perfect for a leisurely morning brunch. Between prepping and cooking, the total time for this dish is 30 minutes!




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