Leeks have many health benefits and especially now we’re trying to avoid the norovirus at any cost, we’re searching for different remedies, so leeks are the perfect antidote to boosting our immune system.
Vitamin B
Leeks are packed with vitamin B folate which is used to produce red blood cells and the release of energy from food, and just 80g a day will count towards one of your five a day. Folate is also great to consume during pregnancy as it boosts your immune system and keeps you healthy.
Vitamin C
The tasty green veg is also a fantastic source of vitamin C which helps keep bones and teeth healthy. Vitamin C is also an antioxidant which helps protect cells in the body, which could also keep you looking youthful and it’s even said to have healing wound properties.
Vitamin K
We don’t often think of vitamin K which is essential in preventing blood clotting and helping wounds to heal.
If all that wasn’t enough to make you mad for leeks – they contain Fructooligosaccharides (FOS) – sounds complicated right? – but all it is is a type of fibre which can encourage the production of friendly bacteria in the gut.
Low in calories (just 27 per 100g) we’re stocking up on leek goodness this season. Here are some tasty recipes by Discover Leeks, so what better way to enjoy one of your five a day, right?
Chicken & Leek Cassoulet
Prep time 15 mins / Cook time 45 mins / Serves 4
Ingredients
- 1 tbsp oil
- 4 chicken thighs
- 360g pack 4 giant frankfurters, thickly sliced
- 400g can cannellini beans, drained and rinsed
- 500g Leeks, trimmed, washed and thickly sliced
- 1 clove garlic, crushed
- 250ml chicken stock
- 125g cherry tomatoes
- 25g parsley, chopped
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Heat the oil in a frying pan and fry the chicken until browned, transfer to a casserole dish. Mix in the frankfurters, beans, leeks, garlic and stock. Cover and bake for 35 minutes.
- Stir in the tomatoes and cook for a further 10 minutes or until the chicken is cooked throughout. Stir in the parsley and serve.
Leek, Feta & Filo Roulade
Prep time 15 mins / Cook time 15 mins / Serves 4
Ingredients
- 1 tbsp olive oil
- 500g Leeks, trimmed, washed and thinly sliced
- 1 clove garlic, chopped
- 50g pine nuts
- 270g Jus-Rol Filo Pastry
- 50g butter, melted
- 200g feta, crumbled
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Heat the oil in a large frying pan and fry the leeks, garlic and pine nuts for 4-5 minutes until softened, season.
- Brush 2 sheets of filo pastry with butter and lay on top of each other. Sprinkle over ½ the leeks and half the cheese making sure it goes right up to the edges.
- Brush another 2 sheets of pastry with butter and lay on top of the leeks. Sprinkle over the remaining leeks and cheese and top with the remaining 2 sheets of pastry brushed with butter.
- Gently roll up from the short side and place on a baking tray. Brush with butter and bake for 15-17 minutes until golden.
Sourdough with Creamed Leeks and Poached Eggs
Prep time 5 mins / Cook time 5 mins / Serves 2
Ingredients
- 1 tbsp olive oil
- 2 Leeks, trimmed, washed and sliced
- 100g half fat crème Fraiche
- Pinch ground nutmeg
- 100g Spinach
- 2 medium eggs
- 2 slices sourdough bread, toasted
Instructions
- Heat the oil in a frying pan and fry the leeks for 5 minutes, stir in the crème Fraiche, a pinch of nutmeg and seasoning.
- Place the spinach in a bowl, cover with clingfilm and microwave on high for 1-2 minutes until just wilted.
- Poach the eggs in boiling water for 2-3 minutes according to taste.
- Place the spinach on the toast, spoon over the creamed leeks and top with the poached eggs. Season with black pepper and serve.