A delicious vegetable that is in peak season right now is the leek, an allium vegetable in the same family as onions, garlic, and chives. If his special appearance in emily in paris It’s not enough to inspire you to start cooking with them, their nutritional profile might convince you. Recently, Gut Health Nutritionist Amanda Sauceda, RDshared on Instagram why leeks are a star that supports digestion.
“Leeks are a source of soluble fiber, which is the type of fiber that helps with easy bowel movements, feeds intestinal bacteria and helping to lower cholesterol“Says Sauceda. Pretty appealing, right? “Soluble fiber gets its name because it attracts water like a sponge and is fermented by gut bacteria,” Sauceda explains. “Insoluble fiber, the other kind we have, doesn’t attract water nor are they fermented by intestinal bacteria. Insoluble fiber adds weight and bulk to stool. Think of it like a broom that helps cleanse the digestive tract.” Both types of fiber are important.; they just have different jobs.
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Belonging to the allicin family, Sauceda says that leeks also have many of the same benefits as onions, chives, chives, and garlic. “allicin It is a plant compound that has been investigated as an antimicrobial, for its anticancer effects, and its potential to help heart health is also being analyzed,” he says.
When it comes to figuring out what the heck to do with leeks, Sauceda says there are so many delicious ways to cook them. “Using leeks in a soup or eating them as chips can be delicious ways to eat a lot,” he says, adding that he also likes to add them to vegetable broth. “[When you’re cooking leeks]Make sure you wash the white parts of the leeks really well,” she says. “The way they grow in the ground, dirt and debris can get stuck between the layers. Shake it in water after cutting to clean it completely.”
Inspired to cook? Rounded up here are 8 leek recipes. Read on to check them out and get ready to reap all of their gut support benefits.
1. Leeks in butter
If this is your first time cooking with leeks, this is the perfect recipe to start with. All you need besides the leeks is butter and sea salt. You can also use it as a base recipe, incorporating it with your favorite spices.
Get the recipe: buttered leeks
2. Vegan potato and leek soup
Leek and potato soup is a classic for a reason: it’s downright delicious. Normally, it’s made with heavy cream, but in this vegan version, coconut milk is used instead. You get the same super creamy end result you’re after.
Get the recipe: Vegan potato and leek soup
3. Leek stew with black olives and wine
This stew is a little more unexpected than other leek recipes and packed with nutrient-rich ingredients (and, hey, wine). The dill, tomato paste, and onion add layers of flavor that perfectly complement the slightly sweet flavor of the leeks.
Get the recipe: braised leek with black olives and wine
4. Frittata of asparagus and leeks with goat cheese
This brunch dish is not only packed with fiber, but it’s also a great source of protein. Do you know that sometimes after a big breakfast you feel like going straight back to bed? That’s not going to happen with this dish. Instead, you will be excited about your day.
Get the recipe: Asparagus and leek frittata with goat cheese
5. Sweet potatoes stuffed with mushrooms and leeks
This recipe makes delicious use of a trifecta of winter produce: sweet potatoes, leeks, and wild mushrooms. To top it off, there’s an easy homemade sweet potato aioli, made with vegan mayonnaise, garlic, apple cider vinegar, lemon, and salt.
Get the recipe: sweet potatoes stuffed with mushrooms and leeks
6. Mushroom and leek risotto
Another tasty way to serve a leek and mushroom pairing is with a nourishing, stick-to-the-bone risotto. This recipe calls for vegan parmesan and vegan butter while keeping it entirely plant-based.
Get the recipe: mushroom and leek risotto
7. Caramelized leek, fennel and onion au gratin
It’s all an allicin family affair! Leeks, fennel and onion are added to this creamy gratin in a pan. This recipe is also vegan and packed with anti-inflammatory spices for a ton of flavor.
Get the recipe: caramelized leek, fennel and onion au gratin
8. Chicken and Leek Pie
If you love chicken pot pie, this dinner is perfect for you. The leeks give an underlying hint of sweetness that is unexpected, yet delicious. To top it off, there’s a layer of cheesy mashed potatoes, something else you definitely don’t get with a traditional chicken pot pie.
Get the recipe: chicken and leek pie
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