Weekend Ramble: Health Benefits of Leeks

Right off the bat please know that I have only recently begun to include leeks in my cooking. Why have I overlooked this green beauty for decade? I have no clue. A recent recipe I found had them as a fairly substantial component and... well... I fell in love. I have since been experimenting with leeks, embracing their similar yet different flavor when compared to my go-to onions and scallions. As a new favorite in my pantry, leeks deserved some nutritional exploring. What follows is an article found on Health.com that gives some interesting insight. Enjoy!

Health Benefits of Leeks

By Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

Published on February 5, 2024

Medically reviewed by Elizabeth Barnes, RDN

Leeks (Allium fistulosum L.) belong to the allium family of vegetables, which also includes onions, shallots, scallions, chives, and garlic. They have a mild, slightly sweet taste and are commonly used in dishes like soups and pasta.

Leeks are a rich source of antioxidant plant compounds and nutrients that may benefit health in several ways, such as protecting against certain diseases and promoting gut health.

Here's everything you need to know about leeks, including their potential health benefits, nutrition, and more.  

1. High in Anti-Inflammatory and Antioxidant Compounds 

Leeks are concentrated in cellular-protective and anti-inflammatory compounds, such as flavonoids and organosulfur compounds. For example, leeks are high in quercetin, a flavonoid compound that may help protect cells from oxidative damage, which may help lower the risk of chronic diseases, like heart disease.

Numerous studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease and heart-related health complications, such as heart attacks. Researchers suggest that the antioxidant and anti-inflammatory activity of quercetin and other flavonoids contributes significantly to their beneficial impact on heart health.

Quercetin may also help protect against neurodegenerative diseases by suppressing inflammation in the brain, stimulating the regeneration of nerve cells, and interfering with the formation of neurotoxic substances associated with the development of Alzheimer's disease.

2. May Protect Against Certain Cancers

A diet rich in allium vegetables, like leeks, may help protect against some cancers, such as breast cancer. The organosulfur compounds, flavonoids, and antioxidant nutrients concentrated in leeks have powerful anticancer effects, and studies show that people who consume more allium vegetables have lower rates of certain cancers.

For example, a 2022 review of 17 studies found that women with the highest intake of total allium vegetables, including garlic, onions, leeks, and chives, had a 30% lower risk of breast cancer compared to women with the lowest intake.

Research findings also suggest that allium vegetables may be protective against stomach cancer, prostate cancer, and many other common types of cancer. Findings from a 2022 review of 25 studies suggested that consumption of allium vegetables could decrease the risk of non-digestive tract cancers, such as prostate cancer, by as much as 14%.

The flavonoid antioxidants, organosulfur compounds, and vitamin C found in leeks may protect against cancer by inhibiting cancer cell growth, reducing inflammation, and protecting cells from oxidative damage. 

3. Supports Gut Health 

Leeks are an excellent source of prebiotics. Prebiotics are undigestible compounds found in certain foods that are broken down by gut bacteria in the large intestine. When bacteria break down or ferment prebiotics, it releases byproducts called short-chain fatty acids (SCFAs). SCFAs act as an energy source for the cells that line the colon and benefit gut health in several ways.

For example, SCFAs suppress inflammation in the intestines, regulate intestinal pH, and support the growth of beneficial bacteria. What's more, SCFAs have anticancer effects and may help protect against cancers of the digestive system, like colorectal cancer.

Additionally, leeks contain anti-inflammatory substances, like organosulfur compounds and flavonoids, which may help promote a healthy gut environment and protect against bowel-related diseases, such as inflammatory bowel disease, by reducing intestinal inflammation.

4. May Benefit Cognitive Function

Eating more vegetables, in general, is an effective way to boost brain health, but certain vegetables, like leeks, may be especially effective for protecting and improving cognitive function.

Leeks contain carotenoid pigments, which have been shown to benefit brain health. Leeks are especially rich in the carotenoids lutein and zeaxanthin. These pigments are found in high concentration in the retina, a layer of tissue located at the back of the eyeball. Macular pigment (MP), or the retinal accumulation of lutein and zeaxanthin, is linked to cognitive function, with higher MP associated with better cognitive performance and memory.

A number of studies in both children and adults have shown that lower MP is related to poorer performance on cognitive tests, poorer memory, and slower reaction times, while higher MP is associated with better cognitive function.

Additionally, people with Alzheimer's disease have been found to have significantly lower MP compared to people without Alzheimer's.

Diets rich in leeks have also been associated with smaller improvements in cognitive performance, including attention and memory, and research suggests that consuming lutein-rich foods may help prevent cognitive decline. Leeks are amongst the richest sources of lutein and zeaxanthin you can eat, making them an important food for brain health.

Nutritional Facts of Leeks

Leeks provide several nutrients, such as vitamins A, C, and B6.

Here's the nutrition breakdown for a one-cup serving of cooked leek:

• Calories: 31
• Fat: 0 grams (g)
• Carbohydrates: 7.62 g
• Fiber: 1 g
• Protein: 0.81 g
• Vitamin A: 41 micrograms (mcg) or 5% of the Daily Value (DV)
• B6: 0.113 milligrams (mg) or 7% of the DV
• Copper: 0.062 mg or 7% of the DV
• Folate: 24 mcg or 6% of the DV
• Vitamin C: 4.2 mg or 5% of the DV
• Vitamin K: 25.4 mcg or 21% of the DV
• Manganese: 0.247 mg or 11% of the DV

Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

They're especially rich in vitamin K, a nutrient that's required for blood clotting and plays important roles in bone and heart health.

Additionally, leeks are also a good source of manganese, a mineral that's also required for blood clotting as well as energy metabolism, and the functioning of the immune and nervous systems.

Risks of Eating Leeks

Leeks are safe for most people to eat, but should be avoided by those who are allergic to leeks. Leeks contain a compound called diallyl disulfide, which can cause skin reactions, including an itchy, red rash called contact dermatitis, in some people.

Also, leeks are high in compounds called FODMAPs, which is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are types of carbohydrates concentrated in certain foods, like garlic and leeks, that are poorly absorbed by the digestive system.

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

People who are intolerant to FODMAPs may need to cut high-FODMAP foods, like leeks, out of their diet to avoid gastrointestinal side effects.

Tips for Consuming Leeks

Leeks can be added to a variety of savory dishes and can be used in the same way as onions and shallots.

They have a mild, sweet, onion-like flavor and are delicious in baked goods, soups, egg dishes, and more.

Here are a few ways to add leeks to your diet:

Add caramelized leeks to savory baked goods, sandwiches, eggs, and potato salad.

Use leeks in stews, soups, and broths for a kick of flavor.

Incorporate sautéed leeks into egg dishes like omelets and frittatas. 

Thinly slice or dice raw leeks and use them in salads or as a garnish.

Try adding leeks to guacamole and tuna, chicken, and bean salads.

Use leeks in place of onions in stir-fry dishes.

Add leeks to pasta, rice, and quinoa recipes.

Use the tough part of leeks to add flavor to sauces and broths.

Leeks should be thoroughly washed before cooking because dirt and other debris can get caught in their many layers.

Though the entire leek is edible, most people use the more tender white and lighter-green parts of the plant and discard the tougher, dark green top part. However, this dark green section can be saved and used to infuse flavor into broths, sauces, and other recipes and can be stored in your freezer until you're ready to use it.

A Quick Review

Leeks are allium vegetables that are concentrated in health-promoting plant compounds, such as flavonoids and organosulfur compounds.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

Leeks have a sweet, onion-like taste that pairs well with many savory foods, but keep in mind that they're high in FODMAPs and may cause unpleasant gastrointestinal side effects in sensitive people.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Lebanese Eggplant Moussaka

Credit for this inspiration goes to Ayla Clulee, owner of Cooking Gorgeous.

This deliciously healthy Lebanese Eggplant Moussaka, also known as Maghmour combines roasted eggplants and chickpeas in a tangy tomato sauce flavored with Lebanese spices.

Just like traditional Turkish Moussaka, this healthy Lebanese eggplant dish is packed with Mediterranean flavors, making it a dream come true for eggplant lovers.

Ingredients:

• 2 lbs eggplant - peeled and 1" cubed

• 2 tbsp good quality olive oil (for sautéing the onions)

• 2 onions - chopped

• 2 cloves garlic - smash minced

• 1/2 tsp crushed Aleppo pepper

• 1.5 tbsp tomato paste

• 3 cups fresh tomatoes - chopped

• 1 1/2 tsp salt

• 1/2 tsp freshly ground black pepper

• 1/2 tsp cumin

• 15 oz chickpeas - drained

• ~1 cup water

Preparation:

Preparing the Eggplants

Preheat the oven to 390 F and spray a large baking sheet with your favorite cooking spray. Peel the eggplants and cut them into 1" cubes.  Place cubes in a large bowl and toss with 2-3 tablespoon of olive oil and some kosher salt. Place them on the baking sheet in one even layer. 

Bake them for 25 to 30 minutes or until they are slightly softened and brown. Remove the eggplants from the oven and set them aside until the tomatoey filling is ready. 

Preparing the Tomato Sauce

While roasting the eggplants, start making the tomato & chickpea filling. 

Place a large skillet on medium heat and add 2 tablespoon of olive oil. When the pan is hot, add the onions and sauté for a few minutes until soft.

Stir in the tomato paste, cumin, salt, and pepper, and give it a good mix. Add the chopped tomatoes, along with the garlic and Aleppo pepper and stir well. 

Add water to the sauce, depending on the juiciness of your tomatoes, ranging from ½ cup to 1 ½ cups. Give the sauce a stir.

Lastly, add the chickpeas and roasted eggplants to the tomato sauce, give them a good stir, and simmer for 10-15 minutes until the eggplants are tender to your liking.

Remove the pan from the heat, add chopped parsley, and serve it while still warm.

Blessed be... and happy cooking!

Cannellini Dip

Cannellini beans are such a wonderful protein and have a wide variety of applications. Credit for this flavorful appetizer goes to Chef Jacques Pepin and was found in his book:

Heart & Soul in the Kitchen

Chef always encourages us to make his dishes our own... I found myself getting quite frustrated using the blender he recommends for this rather thick dip so I decided to try using a stick blender instead. WIN!!!!!!

Just put all dip ingredients in a pot and have at it! :-) I'm leaving the original process up for those who don't own a stick blender, but I highly recommend adding one to your tool collection.

Ingredients:

The Dip

2        15oz can cannellini beans - drained

2        cloves garlic - crushed & minced

1/2     cup diced bread

1/3     cup olive oil to start

2        tbsp water

3/4     tsp ground cumin

3/4     tsp KOSHER salt (or 1/2 tsp regular)

1/2     tsp sriracha sauce

Garnishes

1/3        cup reserved beans - pick perfect ones

1+         tbsp extra virgin olive oil

1/4+      tsp sweet paprika

1/2+      tsp poppy seeds

1+         tsp fresh parsley, chopped fine

Corn Tostitos or your favorite earthy chips 

Preparation:

The Dip

Reserve 1/3 cup of the beans for garnish. Put the remaining beans and dip ingredients into blender and process until creamy smooth. Start with roughly 1/4 of the beans and add the rest a little at a time. The mix will be rather thick and needs to be worked. I use a rubber spatula, placing my grip so that it's not long enough to reach the blades. :-) Go down the sides and then angle the spatula to press the mix down and across, stopping when your hand hits the rim of the blender. Add more oil if needed, but keep the dip stiff enough to hold a shape. Transfer to center of serving platter and make a well. Be sure to have highs and lows in the well so the garnish has character. :-)

The Garnish

Bring out the artist in you as you place the reserved beans in and around the edge of the well. Carefully pour the evoo into the well and sprinkle with paprika, poppy seeds and parsley. Arrange the chips around the outside of the dip and serve. Enjoy!

Blessed be... and happy cooking!

Greek Bean and Vegetable Soup

 Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!

Ingredients:

• 1 tbsp olive oil

• 1 cup yellow onion - chopped

• 2 cups thin zucchini - sliced on mandolin for uniformity 

• 1/2 cup celery - sliced

• 2 cloves garlic - minced

• 1 cup vegetable stock

• 1 cup water

• 1 can (15 oz) navy beans - rinsed and drained

• 1 cup canned whole tomatoes - coarsely cut up in a bowl

• 4 cups ready-to-eat spinach

• 1/2 tsp dried thyme

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

• 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp

• 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped

• 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal

Preparation:

Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften a bit.

Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook 5 minutes.

Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.

Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.

 Blessed be... and happy cooking!

Spinach & Lentil Soup

 Adapted from a recipe found on KINDA GREEK

One can never have enough soups... So I'm slowly building my collection of soup recipes. Most times I will tweak recipes found on the Net to either make them more diabetic friendly or just to put my own spin on the dish. I invite you to do the same with this very simple version of a traditional Greek soup called Spanaki Me Faki. Enjoy!

Ingredients:

• 1/2 lb dried lentils - rinsed and soaked
• 4 cups chicken stock to start - alternately use vegetable stock for a true vegetarian version.
• 1 lb fresh baby spinach - stems removed
• 1/4 cup olive or avocado oil
• 1 bunch scallions – white and green parts separated
• 2 cloves garlic thinly sliced
• salt & pepper to taste
• grated Parmesan cheese (optional at table)

Preparation:

Soak lentils in water for one hour.

Drain and transfer to soup pot and add 4 cups of stock.  Bring to a boil, lower heat, cover and simmer until soft, about 20-25 minutes.

As the lentils cook, remove the course stems from the spinach and tear larger leaves in half.  

Cut the scallion greens into 3/4 – 1” pieces at an angle. Cut the whites into 1/4" discs.

Heat olive oil in a pan and sauté the scallion whites and garlic until soft and garlic has browned a bit. It may seem like a lot of oil, but we’re basically flavoring the oil to enhance the whole soup. 

Add the sauté to the cooked lentils, oil and all. 

Add more stock if needed, up to two cups. Add spinach and scallion greens and cook on medium heat for about 15 minutes, occasionally mixing as the spinach cooks down. 

Season with salt and pepper to taste. Don’t be shy with the salt, because well... SPINACH! :-) Add final salt & pepper touches at the table for each person's individual taste. Also, try some grated Parmesan as garnish for a touch of Next Level. :-)

Blessed be... and happy cooking!

Roasted Asparagus & Bell Pepper

 Credit goes to Chef Robert Lewis at happydiabetic.com

Roasted asparagus in the oven is one of the easiest ways to prepare asparagus. Just coat them with a little olive oil, sprinkle with salt and pepper, and maybe a little minced garlic, and roast them until lightly browned and tender.

Ingredients:

• 1 lb of asparagus
• 1 tbsp olive oil
• 1 tbsp fresh garlic -chopped
• 2-3 tbsp thin red bell pepper slivers
• salt & pepper to taste
• lemon juice for drizzle

Preparation:

First, wash the asparagus in cold water and trim away the lower 1/4 of the stalk. Toss the asparagus in a large bowl with 1 tbsp of oil and 1 tbsp chopped garlic. Add kosher salt and freshly ground pepper to your tasting. 

Roast at 425°F on a foil-covered baking sheet until stalks are soft and the skin is slightly crispy. Turn the stalks at 10 minutes of roasting time, add the bell pepper and roast another 8-10 minutes.

Cutting thin strips of bell pepper to roast on top of the asparagus will offer a feast of flavor for your pallet and a feast of color for your eyes! Top your cooked asparagus with a sprinkle of fresh lemon juice. Serve with something like my Garlic Butter Baked Cod.

Blessed be... and happy cooking!

Cauliflower Mushroom Skillet

Credit for this adapted dish goes to Kitty at Kitchenra.com.

I have to admit I was surprised at the flavor pallet of this dish... earthy yet quite light. Given a lack of real protein in this vegetarian composition I would consider this to be more of a side than a main course. It can easily be turned into a full protein entree by adding either ground beef or chicken. Enjoy!

Ingredients:

• 1 medium-sized cauliflower, cut into small florets
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 8 oz mushrooms - your choice - sliced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1/4 cup vegetable broth
• Fresh parsley, for garnish (optional)

Preparation:

Steam or blanch the cauliflower florets for 3-4 minutes, or until they are slightly tender. Drain and set aside.

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onions become translucent and fragrant.

Add the sliced mushrooms to the skillet and continue to cook for 5-7 minutes, or until they release their moisture and start to brown. Season the mushrooms with dried thyme, dried rosemary, salt, and pepper. Stir well to distribute the herbs evenly. Pour in the vegetable broth to deglaze the skillet, scraping up any browned bits from the bottom.

Add the steamed cauliflower florets to the skillet and toss everything together. Cook for an additional 5-7 minutes, allowing the cauliflower to absorb the flavors.

Garnish the dish with fresh parsley, if desired.

Serve hot as a side dish or a light main course. It’s a healthy and satisfying option for a win-win meal. 

Blessed be... and happy cooking!