Who has never tried a recipe with leeks? Versatile, this vegetable is used to enhance the taste of salty dishes, ensuring prominence for its striking flavor. A vegetable belonging to the onion and garlic family, leeks are cylindrical in shape, unlike their peers.
Also known as leeks, leeks, leeks and porro-hortense, it has gained fame through French cuisine, but its popularity has expanded worldwide, including in our country. Easily accessible, it is increasingly winning the tables in Brazil, adding an onion-like, but milder flavor. Produced all year round, it can be found in supermarkets and produce.
12 Benefits of Leek
Nutrient-rich, according to nutritionist Larissa Cohen, one tablespoon of leeks is about 4.8 kcal, 1.04 g carbs, 0.21 g protein, 0.38 g dietary fiber and 0.01 g fat. Check out some of its benefits according to the professional:
1. Fighting colds and flu
According to the nutritionist, leeks help the respiratory tract, relieving flu and cold symptoms as it has natural antibacterial properties.
2. Helps Lower Cholesterol
Like all fiber-rich foods, it "helps lower bad cholesterol (known as LDL)," Larissa reveals.
Read also: 7 Reasons You Should Use More Garlic in Your Recipes
3. Help in weight loss
Again the presence of the fibers ensures this effect, ensuring a feeling of satiety for longer, acting in the control and maintenance of body weight.
4. Fight free radicals
According to the professional, leek is a food rich in antioxidants such as polyphenols, which fight free radicals, preventing premature aging and chronic diseases.
5. Assist in proper bowel function
Another feat guaranteed by its fiber content, it allows the bowel to function regularly.
6. Promotes good eye health
"This food aids in vision health because it contains lutein and zeaxanthin, substances that protect the eye tissue from oxidation and aging," says the nutritionist.
7. Improved Immunity
As the professional explains, leek is considered a prebiotic food, feeding the? Positive bacteria? and helping to improve immunity.
Read also: Garlic Oil: Know the Benefits of this Product and How to Use It Properly
8. Anti-inflammatory Action
"Leeks contain vitamin K, a substance that helps prevent chronic inflammatory diseases as well as calcify the arteries," adds Larissa.
9. Ideal to be consumed in pregnancy
Because it contains folic acid, it is a great food to be eaten in pregnancy, at which time this vitamin is very important for the formation of the baby's nervous system.
10. Guarantees healthy skin
This is guaranteed by the combination of vitamins A, C and E, as well as the presence of beta carotene in the food, causing a powerful effect in protecting the skin from damage caused by exposure to sunlight.
11. For stronger bones
Because it contains significant amounts of vitamin K, leek ensures stronger bones, as it activates osteocalcin, a protein that provides better bone health.
12. Stimulates libido
Known for its aphrodisiac properties, this food enables increased libido, as well as assisting in the treatment of infertility.
Read also: Onion: Know the benefits of this superfood
In addition to its striking flavor, adding leek to your eating routine can guarantee incredible health benefits. Waste no more time and prove your action.
How to consume leek
Mainly used as an additional ingredient in a recipe, leeks can be eaten in a variety of ways. According to the nutritionist, it is possible to use the leaves in soups, broths and juices. Already the white portion can be "cut into rings and used as a natural seasoning in all types of dishes, from meat, fish, chicken, rice, soups, salads and even as bean seasoning," suggests.
With the possibility of being tasted raw or cooked, it is important to wash the vegetable thoroughly under running water before incorporating it into the recipes. It's very interesting to use it as a food spice instead of garlic for people who complain of poor digestion, heartburn, reflux and gas after consuming garlic. Leek is milder and does not cause these symptoms in people sensitive to common garlic ?, indicates Larissa.
Amazing Leek Recipes to Try Today
Fulfilling the role of ingredient or as a condiment, replacing the onion, leeks may be the missing element to ensure even more flavor to your dish. Check out recipes using this vegetable and get inspired:
1. Leeks on the Grill: Who says leek can't be the highlight of the meal? Prepared on the grill, it is seasoned with parsley, lemon and olive oil. The secret to avoiding fibrous leaves is to cook it in boiling water and place it in a container with ice before grilling.
Read also: 31 Shrimp Risotto Recipes for a Warm Heart
2. Cheese and Leek Omelet: A high protein option, here leek is used in conjunction with white cheese to give the omelette more flavor. To season the dish, salt and fresh herbs.
3. Leek Bean Broth: Using as a complementary ingredient to season the bean broth, here the leek is still accompanied by onion, garlic, salt, pepper, English sauce, parsley and basil.
4. Bacon and Leek Risotto: Risotto is one of the dishes that most use leeks to ensure an unmistakable flavor. In this version the vegetable is cut into slices, besides being accompanied by bacon and Parmesan cheese.
5. Shimeji and leek risotto: Another version of the famous dish, here the protein dose is guaranteed by the use of the mushroom. Vegetable broth is chosen to ensure even more flavor to the dish.
6. Leek and Brie Cheese Risotto: To make risotto, arboreal rice is the best option. The use of margarine and brie cheese ensures a marked flavor to the dish, so leek acts as an adjunct in flavor.
7. Baked Leek Potatoes: A fine example of a tasty dish with few ingredients. Prepared in the oven, potatoes cut in four earn the company of leek and kale.
8. Leek and pancetta pappardelle: A great choice of dish for those who want to enjoy a good pasta seasoned with leek. In this option, the batette and the poached egg guarantee the striking tone of the dish.
9. Creamy pasta with heart of palm and leek: Another pasta sauce option prepared with this versatile ingredient. Accompanied by palm hearts, the white sauce is even tastier with the use of peas and black olives.
10. Pork fillet with leek sauce: A great example of how leek can also be used to season meat. Here the pork medallion sauce was made with sesame oil, leeks, soy sauce and cornstarch.
11. Tilapia with leek and white sauce: fish is the protein of choice here. To assemble, simply arrange the grilled tilapia fillets in an ovenproof dish, cover with the leek stew and finish with the white sauce. More practical impossible!
12. Creamy Spinach and Leek Pie: Ideal choice for celiac and vegans, this recipe does not use wheat flour and animal-derived foods. While the taste is due to sauteed spinach and leeks, creaminess is guaranteed by the use of tofu in its preparation.
13. Leek Cream with Potatoes and Bacon: Ideal recipe for tasting on colder days, this broth uses leek in its preparation. Accompanied by bacon and potatoes, it results in a very tasty and easy to make meal.
14. Shiitake and Leek Soup: Another option for cooler days is the charm of this soup: it's served inside an Italian bread. Vegetarian recipe, is a great alternative for those who want to escape the meat versions, but do not give up protein.
From these suggestions, it is worth taking inspiration and risk using this vegetable in the preparation of traditional dishes, letting creativity flow and enhancing the flavor of your meals.
At the time of purchase, prefer options with thinner white stems and green leaves. Without contraindications, leek proves to be a versatile ingredient, capable of transforming the flavor of various recipes. Try all your taste!
How-To Clean and Cut Leeks (April 2024)
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