Leeks - Clemson University

INGREDIENT OF THE MONTH12 | SEPTEMBERLEEKSIngredientof the MonthPresented by ACFEF Chef & Child Foundationand Clemson University

INGREDIENT OF THE MONTH12 | SEPTEMBERResembling giant scallions, leeks are amember of the onion family and share many attributes with itswell-known cousin. They are comprised of two main parts: abulb that grows underground and green leaves that protrudeinto the open air. Leeks have a crunchy texture and whencooked, they have a milder and more subtle flavor than anonion. They can easily stand up to rich flavors and are oftenused to enrich soups or stews and are paired with potatoes,cheeses and fish. Leeks are high in vitamins and mineralsmaking them a nutritionally versatile vegetable.Leeks have a history that stretches back to ancient Egypt.Leeks were also popular in ancient Greece and Rome andeventually stacked claim in modern Europe by being toutedas “poor man’s asparagus.” Leeks are available year-roundin most regions, but they’re best during early fall to the endof winter. They can survive the cold, wet winters in GreatBritain, which contributed to their popularity in the area. Infact, an image of a leek is worn by many in Wales on SaintDavid’s Day, which takes place on March 1st of every year.This is in commemoration of the legend of a battle betweenWelsh and Saxon soldiers around the sixth century. TheWelsh supposedly wore leeks on their helmets to distinguishthemselves from their foes. Today, the leek is grown widelyacross North America, Europe and northern Asia.Healthy ingredient contributionANTIOXIDANTS: Leeks contain antioxidantpolyphenols. Polyphenols specifically protect bloodvessels and blood cells from oxidative damage.FOLATE: Leeks are a very good source of folate,which is a vitamin that supports the production of skinand red blood cells. It also aids in the functioning of thenervous system and helps to prevent bone deterioration.IRON: Leeks are also a very good source of iron. Ironis a mineral that is part of hemoglobin and myoglobinin blood. It binds oxygen and aids in its transportationthroughout the body. In addition, it serves a role in thebody’s production of energy.MANGANESE: Leeks provide manganese, amineral that allows the body to better make use of othernutrients by activating enzymes. Thus, it helps maintainthe functionality of parts of the skeletal, nervous, andendocrine systems.VITAMIN A: Leeks are also an excellent source ofvitamin A. Vitamin A is a fat-soluble vitamin that helpspreserve eyesight. In addition, it also works with theimmune system to protect the body.VITAMIN B6: Leeks are a good source of vitaminB6. This vitamin is involved with many differentenzymatic reactions in the body, as well as processingsimple and complex carbohydrates.VITAMIN C: Leeks are also a very good source ofvitamin C, which serves many protective roles in thebody, including the prevention of scurvy. Scurvy is adeficiency of vitamin C that leads to bleeding gumsand skin discoloration. Vitamin C also serves as anantioxidant, which means that it works to protect cellsfrom damage caused by free radicals.VITAMIN K: Leeks are an excellent source of vitaminK, which is an anti-inflammatory that aids cardiovascularhealth and prevents bones from weakening.Varieties and usesLeeks are commonly divided by harvest seasons—summer and winter. There are three main groups ofleeks—early season (also known as summer), midseason, and late season. Early season leeks areharvested in the season that they are planted and tend tobe smaller with milder flavors. Mid and late season leeksare heartier plants that grow through the winter and aremeant to be harvested in later seasons. These leeks growlarger and may have more pungent flavors, and they mayalso require blanching when used in the kitchen.Early season:Varna - These leeks are very small and tend to grow inclumps. They are often used in soups or as a garnishfor salads due to their size.King Richard - These leeks have long, skinny stems thatare white for the entire summer. They are also oftenused in soups or salads.Mid season:Splendid - These leeks have thick stems and grow veryquickly, but they do not form bulbs. Their size makesthem ideal for grilling.Albinstar Baby - These leeks are ready to harvest whentheir diameter is only ½ inch, but they can also beleft in the ground to grow larger. Their use is largelydependent on the size at which they are harvested.Late season:American Flag - This leek grows 7-9 inches tall and hasblue-green leaves. It has a mild flavor and is often usedas a main component of salads.Giant Musselburgh - These leeks have large white stalkstopped by dark green leaves. They can grow from 9-15inches tall and are often used in salads.