Among the bulb vegetables, leek is the least appreciated. Meanwhile, it has everything you need to be at the forefront of healthy food products. It is milder than onion, but equally rich in nutrients, perfect for both cooking and health prevention. It is a vegetable with a subtle flavor and an extremely wide range of uses in the kitchen. It adds flavor to dishes and at the same time strengthens immunity and supports body cleansing.
Leek, although it looks quite inconspicuous, is a real treasure trove of vitamins and minerals. It comes from Asia Minor, came to Poland with Queen Bona, belongs to the Allium family and it is a close cousin of garlic and onion (although it has a more delicate taste). It contains B vitamins, vitamin A, C and K. It also contains minerals, including iron, calcium, magnesium, potassium and phosphorus. Its regular consumption can help fight hypertension, support the heart and immune system. 90 percent consists of water, which supports the hydration of the body.
By has antioxidant properties. Flavonoids present in it, especially kaempferol, help protect cells against oxidative stress and inflammation. Thanks to this, this vegetable supports the fight against free radicals and delays aging processes. It also has diuretic and cleansing properties, which makes it a perfect fit detox diet.
Interestingly, leeks also contain fiber, which supports intestinal function, improves digestion and makes you feel full for longer. This makes it a great ally in the fight against excess weight. Thanks to its low glycemic index, it is also safe for people with diabetes. Combined with properties strengthening immunity is one of the most valuable autumn and winter vegetables.
Leek effectively supports liver functionmainly due to the presence of sulfur compounds – the same ones that can also be found in garlic and onion. They are responsible for the characteristic smell of the vegetable, but also of itself properties that cleanse the body of toxins. These compounds support the regeneration of liver cells, stimulate the secretion of bile and facilitate the digestion of fats.
The vegetable also contains allicin – an o bactericidal and anti-inflammatory effectswhich helps remove harmful metabolic products from the body. Regularly including leek in your diet is beneficial relieving the liver and supports its natural cleansing process.
The green part of the leek, although often cut off and thrown away, is as valuable as its white stem. It has a more intense flavor and is rich in fiber, chlorophyll and antioxidants. Perfect for broths, cream soups, casseroles and vegetable stuffings.
Moreover, it contains more vitamin C and beta-carotene, which supports immunity and improves the condition of the skin. It is best to cut it and then fry, stew or bake it – after heat treatment, it softens and becomes more delicate. Remember to always wash the leek thoroughly before cooking (to remove any soil). This proves that nothing should really be wasted in the kitchen.
Leek is one of the most universal vegetables in the kitchen. It works great as a base for soups (e.g. the famous French vichyssoise), but also casseroles, tarts, quiches and pancake fillings. Raw, finely chopped, it will add character salads and sandwich spreads. Stewed with butter, it becomes milder and sweeter – it will be perfect for fish, poultry and egg dishes (scrambled eggs, omelette).
Vegetable goes well with potatoes, carrots and pumpkin. Positions a delicious background for expressive cheesessuch as gorgonzola, feta parmesan or cheddar. Great tastes great with meat (chicken, turkey, veal), but also fish (especially salmon, cod and tuna). In roulades, casseroles and stuffings, leek adds juiciness and more flavor. Stewed leek mixed with millet, rice or couscous it is a quick way to have a healthy dinner that is full of flavor. You can also bet on potato and leek pancakesthat will fill you up and warm you up.
However, it is worth remembering that after heat treatment, leek loses some of its vitamin C, so it is good to combine it with other fresh vegetables (it is also milder and easier to digest). The raw version retains the most nutrients, but may burden the stomach (especially in people with a sensitive digestive system). Despite the method of administration, leek is the perfect ingredient for autumn – warms up, strengthens immunity and adds energy on cold days.
Leek is a real treasure among vegetables. Although inconspicuous in appearance, it has powerful power – it cleanses, strengthens and supports the regeneration of the body. It is worth including it in your daily menu, not only because of its taste, but more consciously – because of its impact on health. It can be used in almost any form in the kitchen – from soups to casseroles – and proves that simple ingredients can have a beneficial effect on the body.
Source: Terazgotuje.pl, dietetyki.org.pl
