Discover simple tips to unleash leeks’ mild onion flavor
Best to buy
Leeks are available all year long, and peak in the fall and winter.
Cut & clean
Cut off roots, slice lengthwise from top to bottom, and run leeks under cold water with green
end facing down to remove dirt from leaf layers.
A new twist
A cousin of the onion, leeks can be
substituted in any dish.
Super for stock
Use the stalk's tough green portion to add flavor to stock or broth.
Trim the roots from the base of the stalk. Slice leeks lengthwise, from top to bottom, and
hold under cold running water with the green end facing down to remove dirt and fine sand
trapped in leaf layers. Discard the tough green portion of the stalk unless using it to add
flavor to stock or broth. Slice the white portion and sauté with chopped portobello mushrooms and minced garlic, or add to soups and stir-fry dishes.
Buying and storing tips
Leeks are available all year long, and are at their peak in the fall and winter. Choose
those with bright green leaves, avoiding any with wilting or yellowing leaves. Smaller leeks
tend to be more tender. Store leeks, refrigerated, in a plastic bag for up to three days.
Leeks (bulb and lower leaf, raw), 1 cup
(89g)
Calories: 54
Protein: 1g
Carbohydrate: 13g
Total Fat: 0g
Fiber: 2g
*Excellent source of: Manganese (0.43mg), and
Vitamin A (1,483.63IU)
*Good source of: Folic Acid (56.96mcg), Iron (1.87mg), Vitamin B6 (0.21mg), and Vitamin C (10.68mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires September 2008.
