As a member of the Allium family, leeks contain the same allyl sulfide compounds found in garlic and onions, but in smaller quantities. You would need to eat more of leeks to reap the same benefits. Leeks also bring benefits like manganese, vitamin C, folate, vitamin B6, and iron.
If eaten regularily, leeks provide the same health benefits - cholesterol lowering and cancer protection - attributed to other members of the family. Allium vegetables also have been shown to lower high blood pressure and hinder plaque development in blood vessels. Leeks are a rich source of the flavonoid kaempferol (also found in blueberries, broccoli, kale and tea).
Notable Nutrients
One-half white and pale green parts, boiled contains:
Leeks peak in early spring, though are generally available year-round in stores. Choose leeks no bigger than 1-1/2 inches in diameter - the smaller the more tender and sweet. The green tops should be crisp and the bottoms white and fairly clean (roots may or may not be attached).
Wash leeks well, as dirt can get trapped between the layers. Cut off any roots and then cut leeks in half lengthwise; hold the cut ends under cool running water or swish in water.
For most cooking, use only the white and palest green parts of leeks; the dark green part can be tough, though edible if thinly sliced and added to soups. Leeks can be eaten raw in salads or used to garnish other foods, as you would with scallions or chives. Try braising, baking, sauteing, or stir-frying leeks; when cooked longer or at high temperatures, the sugars caramelize a bit, giving them wonderful flavor and a rustice browned appearance.
History Tidbit
And if you ever need to treat a gunpowder injury, you might consider this recipe from The Gentlewoman's Companion (1675). Most likely for topical application only:
"Take twelve heads of houseleek, a handful of groundsel, one pint of goose-dung, and as much chicken-dung of the newest that can be gotten. Stamp the herbs very small, then put the dung into the mortar, temper it with boar's grease, and stir all together half an hour."
See also: Quick Cooking Tip for Leeks
Fennel, Jicama and Leeks Food Facts
