Description: Leeks are a member of the onion family, native to the eastern Mediterranean and the Middle East—the biggest producers are Indonesia, Turkey, France, Republic of Korea, and Belgium. Leeks look like scallions (or green onions), but they’re a lot larger. And their mild flavour and ease of preparation make the vegetable a favourite addition to soups, casseroles, and white meat entrées, as well as a simple side dish when gently sautéed. Like onions and other members of the Allium family, leeks are a bulbous vegetable with white flesh and leafy green tops. The bulb, however, is not round, but just slightly larger than the stem nearest the roots. The more rounded the bulb, the older the leek. Leeks are one of the more expensive onion varieties you’ll find at the market. This does depend on location: In countries where they’re commonly used, leeks are cheaper. Those who love the mild taste of leeks and the ease of preparation believe they’re worth a little extra money.
Health benefits:
1. Contain a variety of nutrients
Leeks are nutrient-dense, meaning that they’re low in calories yet high in vitamins and minerals. One 3.5-ounce (100-gram) serving of cooked leeks has only 31 calories. At the same time, they’re particularly high in provitamin A carotenoids, including beta carotene. Your body converts these carotenoids into vitamin A, which is important for vision, immune function, reproduction, and cell communication. They’re also a good source of vitamin K1, which is necessary for blood clotting and heart health. Leeks are also a good source of manganese, which may help reduce premenstrual syndrome (PMS) symptoms and promote thyroid health.
2. Packed with beneficial plant compounds
Leeks are a rich source of antioxidants, particularly polyphenols and sulphur compounds. Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, cancer, and heart disease. Leeks are a particularly great source of kaempferol, a polyphenol antioxidant thought to protect against heart disease and some types of cancer.
3. May reduce inflammation and promote heart health
Leeks are alliums, a family of vegetables that includes onions and garlic. Several studies link alliums to a lower risk of heart disease and stroke. Moreover, leeks are a good source of allicin and other thiosulfates, which are sulphur compounds that may benefit heart health by reducing cholesterol, blood pressure, and the formation of blood clots.
4. May aid weight loss
Like most vegetables, leeks may promote weight loss. At 31 calories per 3.5 ounces (100 grams) of cooked leaks, this vegetable has very few calories per portion. What’s more, leeks are a good source of water and fibre, which may prevent hunger, promote feelings of fullness, and help you naturally eat less. They also provide soluble fibre, which forms a gel in your gut and is particularly effective at reducing hunger and appetite. Additionally, research consistently links diets rich in vegetables to weight loss or reduced weight gain over time.
5. May protect against certain cancers
Leeks boast an array of cancer-fighting compounds. For instance, the kaempferol in leeks is linked to a lower risk of chronic diseases, especially cancer. Test-tube research shows that kaempferol may fight cancer by reducing inflammation, killing cancer cells, and preventing these cells from spreading.
Locations of Harvest
Time Period of Harvest:
Harvest Process:
When leek plants are mature, the outside lower leaves display some senescence that is readily detectable. Physical size should meet market requirements for thickness and length. Equipment is available for mechanical harvesting, leaf trimming and root trimming in the field. The machine undercuts the roots of the leek plants with a vibrating knife that aids in removing excess soil from the roots. As the machine travels forward, the stems of the leek plants are held upright between two belts and in an almost simultaneous operation, the excess roots and the leaf tops are trimmed by sets of rotating disk knives.
Dehydration Process: A dehydrator is an electrical machine that removes the moisture content of the leak leaves. It is comprised of trays, heating elements, vents, and a fan for circulation. The dehydrator’s heating element raises the temperature inside the machine, the fan evenly circulates the heat and removes the moisture, while the trays hold the Leek which is to be dehydrated.
