Leeks: all the properties and health benefits

Also known as “gentle onions” due to their more delicate flavour compared to that of the onion, the leeks, excellent both raw and cooked, They are a vegetable rich in important properties for health.

Index of topics

Nutritional values

Rich in water, proteins, vitamins, and fiber, leeks are truly beneficial for your health and low in calories—100 grams provide about 60 calories.

In this quantity we also find:

83 g of water
1,50 g of protein
0,30 g of lipids
vitamin A and C
Vitamin E
0,400 mg of niacin
180 mg of potassium
59 mg of calcium
35 mg of phosphorus
28 mg of magnesium
20 mg sodium

Property

Characterized by a very intense flavor and aroma, leeks have disinfectant properties, digestive and anti-anemic and are a real ally in the fight against cholesterol. They reduce blood pressure and protect the the heartLow in calories but rich in water and therefore excellent for those following a low-calorie diet, leeks also contain vitamins AC and B, iron, magnesium, manganese, potassium, calcium and other mineral salts important for the health and well-being of the body. The quantity of fibers, useful for the proper functioning of the intestine.

Benefits

Did you also know that leeks are an excellent natural remedy for insomnia? Use it especially at dinner, to add more flavor to salads, soups, and risottos. A true natural antibiotic, like garlic, thanks above all to the presence of allicin, it is an important source of polyphenols capable of counteracting the effects of free radicals and slowing down the process of oxidation. aging.

And that's not all: don't forget that leeks also contain a good amount of folic acid, especially important during pregnancy to avoid malformations in the unborn child.

They are also useful against constipation and thanks to selenium they prove to be precious allies against oxidative stress. Not to mention the fact that they help reduce cholesterol.

Come si puliscono

To properly clean leeks, First of all, you need to remove the "beard" at the base and the more fibrous outer leavesThen, using a thin knife (a ceramic blade is ideal), open the leek, starting from the center. Rinse it under running water to remove any dirt and slice it as desired. To preserve all its nutritional properties, it's best to eat it fresh. If you don't think you'll be able to use it in time, you can also freeze it: simply clean it, blanch it lightly, and place it in freezer bags. When you're ready to use it, simply pour the right amount into the pan and proceed with the recipe.

Appetizer recipe with leeks

In addition to the usual crudités, you can serve leeks as an original appetizerBring a pot of water to the boil and cook a leek and a asparagus Cook the cleaned zucchini for each of your guests until they're soft, then drain and let them dry. Let them cool, divide them into two or more portions, arrange them on a platter, and season with an emulsion of 3 tablespoons extra virgin olive oil, 1 tablespoon vinegar, salt, pepper, and herbs such as parsley or marjoram. Alternatively, combine the oil with a teaspoon of mustard powder and chopped, pan-toasted walnuts.

Spaghetti with leeks and lemon

And now here it is the recipe, for four people, of a truly delicious dish, which can be prepared even at the last minute, if you have guests for dinner or you're late at the office: cook the white part of 8 leeks, sliced into rounds, with 30 grams of butter, over low heat. Add 20 cl of milk and cook for 20 minutes (in the meantime, make sure to have 350 grams of spaghetti cooked al dente at the right time). When the milk Once the oil has absorbed and the leeks are very soft, season with salt, season with grated lemon zest, and add a pinch of nutmeg and pepper. Season the pasta with the sauce, seasoned with 30 grams of grated Parmesan cheese, and serve.

Controindicazioni

Leeks are generally not recommended for those with urinary stones, low blood pressure, or urinary incontinence. They are also not recommended for those with specific nickel allergies, which are sometimes found in traces.

Leeks: Benefits, Properties, and Culinary Uses