How Leeks are Good for You!

For the past 4,000 years, Leeks have been a part of the onion family, and have been known as a food and as a medicine.Mostly known today for the famous, Leek and Potato soup, leeks are truly a valuable vegetable that every household should add to their weekly shopping list. If you are trying to lose weight, Leeks are an excellent choice for a vegetable because they have virtually no sugar, no fat and no salt in them.

Leeks like onions and garlic, belong to a vegetable family called the Allium vegetables. Leeks work well added to everything from salads to soups. They have a sweet, delicate flavor;they  also add beneficial fiber and bulk along with vitamins, minerals, and antioxidant polyphenols. Like garlic , its thought that much of the leeks therapeutic effect comes from its sulfur-containing compounds, such as Allicin.

Allicin not only is a antibacterial,anti-viral,- and anti-fungal; but research has revealed that as allicin digest in your body; it produces sulfenic acid, a compound that neutralizes dangerous free radicals faster then any other known compound.


How Leeks are Good for You, The Health Benefits.

Anti-Cancer and Heart Protective Benefits

  • Leeks contain important amount of Flavonoid Kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damages, by increasing production of Nitric Oxide.
  • Consuming large amounts of allium vegetables, including leeks has been known to also reduce the risk of gastric cancer significantly as well as potentially Colorectal Cancer.


Leeks are a Phenomenal Source of Vitamins and Antioxidants

Leeks Contain:

  • 29% Vitamin A
  • 52%Vitamin K
  • Folic Acid – Needed for proper DNA absorption and Cell Division
  • Niacin
  • Riboflavin
  • Magnesium – For healthy bones
  • Thiamin

B vitamins in Leeks support the cardiovascular system, by keeping levels of homocysteine balanced. Excessively high levels of homocysteine are associated with heart disease, blood clots, and stroke. Leeks also provide a concentrated source of antioxidants.



 How To Add Leeks To Your Life:


What To Look For:

Look for firm leeks with dark green leaves and white(not yellow) neck. Try to pick Leeks that are of a smaller size (1.5 inches or less). Overly large Leeks are generally more fibrous. Leeks and be added to any dish, here are a couple popular recipes.

Potato & Leek Soup


  • 1 cup butter
  • 2 leeks, sliced
  • salt and pepper to taste
  • 1 quart chicken broth
  • 1tablespoon cornstarch
  • 4 cups Yukon Gold potatoes, peeled and diced
  • 2 cups heavy cream
  • Add all ingredients to list


Prep Time: 15 minutes Cook Time: 1 hour Ready In: 1 hour and 15 minutes

  1. In a large pot over medium heat, melt butter. Cook leeks in butter with salt and pepper until tender, stirring frequently, about 15 minutes.
  2. Stir cornstarch into broth and pour broth into pot. Add the potatoes and bring to a boil. Season with salt and pepper. Pour in the cream, reduce heat and simmer at least 30 minutes, until potatoes are tender. Season with salt and pepper before serving.


How To Make Potato-Leek  Soup


Braised Leeks


  • 4 leeks, (2 1/2 to 3 pounds)
  • 4 cups reduced-sodium canned chicken broth
  • 2 tablespoons cold butter
  • 2 tablespoons chopped fresh parsley
  • Coarse salt and ground pepper


  1. Remove outer leaves; cut dark-green ends from leeks. Trim roots, keeping leaves attached. Halve lengthwise; rinse to remove grit.

  2. Bring broth to a boil in a large skillet. Add leeks; cover, and cook over medium-low heat, turning once, until easily pierced with the tip of a paring knife, 15 to 25 minutes. Using tongs, transfer leeks to a platter.

  3. Boil broth until reduced to 1/2 cup, 10 minutes. Remove from heat. Add butter; swirl to melt. Add parsley; season with salt and pepper. Spoon over leeks.

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