Thread: nutritional value of leeks please

Interesting question, as I often use Leeks myself and have tried to grow them along with other vegetables and herbs.

I have always cut off the dark green leafy part so I googled your question and found the following, which confirms I guess that there is no benefit in eating this part..

The information I found gives an indication of the benefits of leeks, how to use them in food, storage, freezing, hope this helps somewhat

Leeks contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Interestingly, one of the mechanisms involved in this blood vessel protection may involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels, as well as decreased production of that asymmetric dimethylarginine (ADMA), a substance that blocks production of NO.

Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb). While it's true that we still get about 50% more 5MTHF from the bulb than the leaves, this distribution of folate throughout the plant makes leeks a cardioprotective food from top to bottom. (Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Excessively high levels of homocysteine are a risk factor for many cardiovascular diseases.)



The flavonoids in leeks are most concentrated in their lower leaf and bulb portion. The flavonol kaempferol is one of leeks' premiere flavonoids, and it's also most concentrated in the lower leaf and bulb. Leeks rank ahead of white onions in terms of their kaempferol content, but they still provide slightly less kaempferol than red onions. For other types of flavonoids, including quercetin, leeks appear to provide lower concentrations than most types of onions

Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will keep fresh for between one and two weeks. Wrapping them loosely in a plastic bag will help them to retain moisture. Cooked leeks are highly perishable, and even when kept in the refrigerator, will only stay fresh for about two days. Leeks may be frozen after being blanched for two to three minutes, although they will lose some of their desirable taste and texture qualities. Leeks will keep in the freezer for about three months.

Leeks should be firm and straight with dark green leaves and white necks. Good quality leeks will not be yellowed or wilted, nor have bulbs that have cracks or bruises. Since overly large leeks are generally more fibrous in texture, only purchase those that have a diameter of one and one-half inches or less. Try to purchase leeks that are of similar size so as to ensure more consistent cooking if you are planning on cooking the leeks whole

Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as the chiffonade cut, slicing until you reach the green portion. Make sure slices are cut very thin to shorten cooking time. Let leeks sit for at least 5 minutes before cooking.

A Few Quick Serving Ideas:

Healthy sauté leeks and fennel. Garnish with fresh lemon juice and thyme.
Add finely chopped leeks to salads.
Make vichyssoise, a cold soup made from puréed cooked leeks and potatoes.
Add leeks to broth and stews for extra flavoring.
Braised leeks sprinkled with fennel or mustard seeds make a wonderful side dish for fish, poultry or steak.
Add sliced leeks to your favorite omelet or frittata recipe.