Food in Season

WLR’s Tracy goes Leeks this month giving you the health benefits of adding this low calorie vegetable to your diet.

Food in Season: March

By WLR's Tracy Dobson

Leeks

Leeks are a member of the Allium family and are closely related to garlic and shallots. Available all year round but certainly at there best from November through to April. They are useful in the cold months when seasonal vegetable is sparse and add great flavour to soups and stir-fries. Providing a mild, sweet flavour that is not overpowering, they are a great alternative to onion without losing any of the health benefits.
Leeks are an excellent choice for those following a healthy diet, as they are a vegetable and very low in calories, low in saturated fat and packed full of vitamins A C & K.
If that doesn’t persuade you to include them in your diet they have also been shown to help maintain a healthy heart and reduce cholesterol.

Preparation:

Cut off the root and remove any tough leaves. Make sure you wash thoroughly to remove any trapped dirt.

Storage:

Leeks keep well unwashed in the fridge for up to a week or two, simply place in a plastic bag to stop them flavouring other foods.

Leek Recipes:

Leek Salad
Tomato & Leek Risotto
Leek & Potato Soup

Nutrition data per 100g

Calories (kcal) 25.0
Carbohydrate (g) 3.7
Sugars (g) No Data
Protein (g) 1.7
Fat (g) 0.4
Saturates (g) No Data
Fibre (g) 2.4
Sodium (g) No Data
Alcohol (g) 0.0
Fruit & Veg 1.3

Member Tip:

"Leeks - now these are a different kettle of fish altogether. They are lovely on their own just steamed or boiled. They can be used in place of onions in any recipe - they have a gentler flavour so don't be afraid to use plenty.
They give a lovely flavour to soups and casseroles. They go well with chicken (or quorn if you're like me) so can be made into something like a sauce, either creamy with creme fraiche or a tomato based sauce for a lower cal option."Kathyaj

 

You'll find 100s more low calorie recipes inside WLR, along with our massive food database and diary. Take a look at membership options.