Leeks provide antioxidants and nutrients for good health, including vitamins A, C and K.
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- Choose leeks with firm, crisp stalks and as much white and light green as possible. Avoid leeks with cuts or bruises.
- The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops.
- Choose smaller, younger leeks when you want to eat them uncooked.
- Fresh leeks are usually available year round. In Oregon, look for local leeks from September through April.
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- Refrigerate leeks in a container with airflow for up to two weeks.
- Rinse leeks just before using. Trim away the roots and dark green tops. Cut the middle section in half lengthwise. Rinse under
cool running water. Allow water to reach between all the layers.
- The tops of leeks are tough and do not soften with cooking. Use them to flavor broth.
- Freeze extra leeks for cooked recipes. Cut into pieces and freeze on a baking sheet until firm. Store in labeled airtight containers. For best quality, use within a few months.
Leeks belong to the allium family with onions, scallions, chives and garlic.
- Leeks are sweeter and milder than onions and can be eaten raw or cooked. Any recipe that calls for onions can use leeks.
- Use sliced leeks in any type of salad or grain bowl.
- Add leeks to casseroles, soups or stews.
- Roast leeks in the oven along with your favorite vegetables.
- Serve cooked leeks with a vinaigrette dressing.
- Use raw chopped leeks as a garnish like green onions.
Go to FoodHero.org for easy, tasty leek recipes
When kids help make healthy food, they are more likely to try it. Show kids how to:
- rinse produce under cool running water.
- measure and mix ingredients.
- slice or chop produce on a cutting board by curring down and away from their fingers and body.