Leeks are associated to onions and garlic and are available from the identical scientific classification of plant bulbs, the Allium. Leeks include most of the similar useful phytonutrients as different members of this group, though there haven’t been many research in regards to the well being advantages of leeks particularly.
Leeks have a gentle, onion-like style. In its uncooked state, the vegetable is crunchy and agency. You normally don’t eat the powerful darkish inexperienced leaves simply the white and lightweight inexperienced elements.
Carbohydrate and Fiber Counts
Leeks are thought of a lower-carb vegetable within the full spectrum of greens. Right here is the nutrient breakdown, in keeping with USDA information.
| Preparation of leeks | Carb, fiber and calorie counts |
|---|---|
| 1/2 cup of uncooked leeks | 6.3g carbs, 0.8g fiber, 28 energy |
| 1/2 cup of chopped cooked leeks | 12.5g carbs, 1.6g fiber, 75 energy |
| 1 uncooked leek | 12.7carbs, 1.6g fiber, 55 energy |
Glycemic Index and Load for Leeks
The glycemic index of a meals is an indicator of how a lot and how briskly a meals raises your blood sugar. As with most non-starchy greens, there isn’t any scientific research of the glycemic index of leeks.
The glycemic load of a meals is said to the glycemic index however takes serving dimension into consideration. A glycemic load of 1 is the equal of consuming 1 gram of glucose. Because the computation of the glycemic load relies on the index, it’s considerably tough to assign a glycemic load to leeks.
Well being Advantages
Leeks are an excellent supply of vitamin Okay. The extra of the inexperienced half that’s eaten, the extra vitamin Okay, vitamin A, manganese, vitamin C, and folate is ingested. Leeks are additionally good sources of phytonutrients corresponding to flavonoids and polyphenols, which might defend cells from harm, decrease danger of heart problems, and supply different well being advantages. Leeks are particularly excessive in a phytochemical referred to as kaempferol, which has been proven to be protecting for the linings of our blood vessels.
The right way to Prepare dinner With Leeks
Leeks are used rather a lot in Europe, folks in North America are much less conversant in them. They’ve a taste much like onions, however considerably milder. They can be utilized in most recipes the place onions could be used, and are fantastic in soups and stews.
To organize leeks, minimize off the hardest inexperienced elements, after which slice them lengthwise to scrub, as sand is usually caught between the layers down close to the bulb. Slice and prepare dinner as you’d an onion.
Recipes
Wholesome Leek Recipes to Strive
- Crustless Smoked Salmon, Leek, and Mushroom Quiche
- Potato, Leek, and White Bean Soup Recipe
- Stamppot Seared Salmon, Mash, and Kale Recipe
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