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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.
Power food
Leeks are a good source of iron, vitamin C, and folic acid.
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.
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.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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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.
