Leek - A Better Choice

Leek

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Leeks are related to an onion and have a white, slender bulb with flat, dark green leaves.
They can be used to replace onions in a recipe and will give a slightly sweeter, milder onion flavour.
Although the dark green leaves are not always used they are perfect in a soup or stew when cooked for a longer period.
The white base of the leek (above the roots and stem) is often eaten raw.

Health Benefits

Leek are an excellent source of vitamin C; good source of dietary fibre and iron.

100g of leek yields the following:

Calories – 61
Total Carbs – 5% of DV
Protein – 1.5g
Dietary Fibre – 7% of DV
Vitamin A – 33% of DV
Vitamin C – 20% of DV
Calcium – 6% of DV
Iron – 12% of DV

*Percent Daily Values are based on a 2000 calorie diet.

Selecting tips

Select leeks with a slender, straight stem.
Leeks which are larger than 1.5 inches wide start to become tough and have less flavour.
The top dark green leaves should be bright in colour – avoid wilted or yellowing tops.
Cleaning Leeks:
1. Slice the leek lengthwise and rinse under the tap to remove any dirt debris.
2. Slice leek into rounds, place in a sieve and rinse under the tap.

Storage tips

Store in the fridge loosely wrapped in plastic for up 5-10 days, depending on freshness.