Leeks

Not too many people know what these giants are, even less eat them.

Leeks look like a giant green onion and that would be because it belongs to the garlic and onion family (Allium vegetables).
Leeks are a good source of manganese and a good source of vitamin B6, vitamin C, folate, and iron. This particular combination of nutrients would make leeks particularly helpful in stabilizing blood sugar, since they not only slow the absorption of sugars from the intestinal tract, but help ensure that they are properly metabolized in the body.

Regular consumption of Allium vegetables, as little as two or more times a week, is associated with a reduced risk of prostate and colon cancer. The research focused on colon cancer suggests that several of the compounds found in these foods are able to protect colon cells from cancer-causing toxins, while also stopping the growth and spread of any cancer cells that do happen to develop. Ovarian cancer is also shown to be reduced.

A high intake of Allium vegetables has been shown to reduce total cholesterol and LDL, or "bad" cholesterol levels, while at the same time raising HDL, or "good" cholesterol levels. Allium vegetables have also been shown to lower high blood pressure, another risk factor for heart attack and stroke.

So how do you eat Leeks?? You want to trim about 1/4" from the root bottom and a good portion of the dark green top. I like to remove the outer layer. Dirt will get stuck in between the many layers of this vegetable so you want to wash it thoroughly. You can toss sliced leek into an omelet or frittata, or use them to garnish.

Thanks to a wonderful vegetarian cookbook author, Mollie Katzen: The Vegetable Dishes I Can't Live Without, I am incorporating leeks and other more interesting, less noticed vegetables in my diet. Here is her recipe for "Leek Chips".

After trimming off the roots and dark greens so that you are only using the white and light green portions, slice the leek into 1/4" pieces. Put them in a bowl of cold water to rinse the dirt off and seperate all the layers into several rings. When they are all seperated, transfer to a colander to drain. Pat dry.

Line a try with tin foil and drizzle 1-2 tablespoons olive oil. Dump the leeks onto tray and using tongs, toss the leeks with the olive oil. Bake in a 250 degree oven. Times of baking will vary. Some of the leeks will be done in thirty minutes and some may take an hour. When they are golden and crisp tender, remove them as they are done. Season with salt and wallah!!