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Go light with leek
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Try this healthy leek salad
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Salad days Leeks, now popular in India, help control cholesterol and sugar levels
With a more delicate and sweeter flavour than onions, leeks add a subtle flavour to recipes without overpowering the others. Although leeks are available throughout the year, they are in season from the fall through the early part of spring.
Leeks are related to onions, shallots and scallions to which they bear a resemblance. They look like large scallions with a small bulb and a long, white, cylindrical stalk that is green with tightly wrapped layers.
Cultivated leeks are usually about 12 inches in length and one to two inches in diameter and its flavour reminds you of shallots. Wild leeks, known as “ramps” are much smaller in size, but have a stronger flavour.
Good quality leeks will not have yellowed or wilted, nor will the bulbs have cracks. Since large leeks are generally more fibrous in texture, go for those that have a diameter of one and one-half inches or less. Try to pick leeks of similar sizes, to ensure they cook uniformly, if you are planning to cook the leeks whole.
Fresh leeks should be stored unwashed and untrimmed in the refrigerator, where they will stay fresh for one to two weeks.
Wrap them loosely in a plastic bag to retain moisture. Cooked leeks are highly perishable and, even when kept in the refrigerator, will stay fresh for about two days. Leeks will keep in the freezer for about three months.
Health benefits
Since leeks belong to the same family (Allium) as garlic and onions, they have the same benefits — lower LDL cholesterol while raising HDL cholesterol. This can prevent the development of the blood vessel plaques that occur in atherosclerosis and diabetic heart disease.
If these plaques grow too large or rupture, the result can be a heart attack or stroke. Allium vegetables also lower high blood pressure.
Regular consumption of Allium vegetables, as little as two or more times a week, reduces the risk of prostate and colon cancer. Although leeks contain many of the same compounds as those active in fresh garlic and onions, they have contain them in smaller amounts. For this reason, larger amounts of leeks may need to be eaten to obtain the benefits provided by its Allium family cousins.
A good source of manganese, vitamin B6, vitamin C, folate and iron, it helps stabilise blood sugar levels.
Clean them thoroughly and trim the rootlets and a portion of the green tops, and remove the outer layer for cooking.
For all preparations, except when cutting into cross sections, make a lengthwise incision through its centre, fold it open and place the leek under running, cold water. If your recipe requires cross sections, cut the leek into the desired pieces, place the slices in a colander and run cold water over it.
Leek Salad
Ingredients
Leeks: 2, large, trimmed and washed well
Small, red bell pepper: 1
Chopped walnuts: 3 tablespoons
Grated rind and juice of 1 lemon
Mayonnaise (vegetable): 6 tablespoons
Salt and pepper to taste
Method: Finely shred leeks, blanch them in boiling water for two minutes, drain and cool.
Slice red pepper. Mix with leeks and walnuts in a salad bowl.
Mix lemon rind and juice with mayonnaise and toss the salad. Adjust seasoning to taste and serve.
RISHI MANUCHA Junior Sous Chef
Taj Connemara
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