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Leeks Nutrition: Facts and Health Benefits
Leek is a delicious type of vegetable that is very
healthy and nutritious and has many health benefits to offer.
They are a member of the onion family and
along with chives and garlic, form part of the
allium family. This group of health benefiting
vegetables help our bodies to fight against heart
disease as they are good for the blood, assisting the
heart in functioning well and can significantly help to
reduce cholesterol.
They contain essential vitamins,
nutrients and minerals. This vegetable is a rich source
of vitamin C, iron and fibre which are all excellent for
our health and well-being. Leeks have a distinctive and
delicious flavor. The taste is quite mild, particularly
compared to other members of the onion family.
Leeks Nutrition: What are Leeks?
Leek Definition: Leeks are healthy vegetables
that have long white stems and long green outer
leaves, sometimes referred to as flags. Mild, sweet
and distinct in flavor and very beneficial to our
health as this is a vegetable that positively helps
to fight against heart disease. The typical size of
a leek, that has been commercially grown, is
approximately 25cm in length and 2cm in diameter.
Leeks can be grown to a much bigger size than this,
however, often over growing this vegetable will
result in the leeks obtaining a woody centre. |
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Leeks
Nutrition: Facts
and Health Benefits
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Leeks Nutrition: are a
rich source of vitamin C, Iron and Fibre
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Leeks
Nutrition: benefit our health, particularly as they assist our
bodies in fighting against major health conditions
and illness such as heart disease
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Leeks Nutrition: can
be stored for up to 5 days in the refrigerator and
should be placed in a polythene bag
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Leeks Nutrition: is a
member of the onion family and along with garlic and
chives, is also part of the allium family
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Leeks Nutrition: Calories
and Nutritional Benefits
They
are low in calories, they are full of goodness and
vitality, this healthy vegetable can be eaten raw -
young leeks can be sliced, mixed with shredded cabbage
and added to a winter salad! The amount of calories
in leeks depends on the way that the
leek is cooked, for example if the leek is
baked, grilled, roasted, steamed or boiled. The
following calorie guide can be used to calculate the
amount of calories in leek.
Nutritional Information:
Calories in Leeks per 100 grams:
Trimmed
Leeks
Nutrition - 22 calories
Trimmed, Chopped, Boiled Leeks
Nutrition - 21 calories
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Leeks
Nutrition: Preparing for Cooking to retain
Nutrition
When preparing leeks for cooking one must bear in
mind the freshness of the vegetable. For
example, if you have home grown the vegetable
yourself and have freshly picked it, then the
majority of the leek, once it has been cut
according, should be healthy.
Cutting the
Leek: The white base of the leek should be trimmed
and the green flags (leaves) should be cut leaving
just the white stem.
Once you have cut the leek,
peel away the first white layer if the vegetable is
not fresh. Now you are ready to cut a slit through
to the centre of the leek, running through the whole
length of it. Wash the leek well as soil can become
lodged between the layers of the vegetable during
the growing process. Gently pull the layers apart,
taking care not to damage the layers, and run it
under cold water. Once sliced, the leeks should be
placed in a colander and rinsed further as the soil
really can be difficult to completely remove from in
between the layers of the vegetable.
Leeks Nutrition: Cooking and
Popular Recipes
Leeks are a versatile vegetable
that makes a delicious ingredient when added to many
different recipes with leeks. One of the most popular
recipes being for soups with leeks. As we all know leek
soup recipes are very popular and some of the most
famous soups with leeks are 'cock-a-leekie soup' and
'cr�me vichyssoise'. This is such a favorable vegetable
to use in soup recipes and leeks are often referred to
as 'the king of the soup onions'. Leeks are also very
popular for use in other healthy foods recipes including
pies, soups, casseroles and broths.
Boiling Leeks
Nutrition: This vegetable
should be boiled in a small amount of water for no
longer than ten minutes then drained well, it should
then be returned to the pan and gently heated for five
minutes to dry off excess water. Leeks can be served
with sauce or a little melted butter which makes them a
delicious addition to a meal. |
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There are many different cooking
methods and ways to cook leek which include roasting,
boiling, blanching, stir-frying, baking, and steaming.
Leeks
Nutrition: Freezing and Storing
to Maintain Vitamins / Nutrients
Leeks can be stored for up to five
days, inside a polythene bag, in the refrigerator. If
you are freezing leeks, then cut them into small chunks
and blanche them for three minutes first. Allow them to
cool, drain and dry the chunks on a paper towel before
placing in a polythene bag and freezing. |
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Health
experts and nutritionists believe that a well-balanced
diet that includes at least five portions of fruit and
vegetables per day will help to considerably improve our
lifestyles and ultimately extend our lives
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