Often called the gourmet's onion, or poor man's asparagus, leeks have a sweeter more delicate flavour than onions. The taste has been described as a mix of mild onion and cucumber, with a smell similar to a scallion. Leeks are related to both onions and garlic. They are cultivated year round but are considered to be at their best from autumn through to early spring.

Origins & Wales

The leek which we eat today was thought to have developed from a wild type, native to western and central Asia and the Mediterranean. Part of the early Egyptian diet, wild leeks date back as far as 4,000BC, with domestication around 2,000BC. The ancient Greeks and Romans prized the vegetable for its beneficial effect on the throat and it was said to be the favourite vegetable of Nero, who enjoyed it mostly in a soup. By the Middle Ages leeks had arrived in western Europe.

Greek philosopher Aristotle credited the clear voice of the partridge to a diet of leeks. And, the father of medicine, Hippocrates, used the leek as a cure for nosebleeds. 

The vegetable has long been a symbol of Wales. The association is said to date back to 640AD. The story goes that Welsh soldiers wore pieces of leek in their helmets to distinguish themselves from their enemy, the Saxons, during battle. Shakespeare refers to the custom of wearing a leek in Henry V as an "ancient tradition", and Henry says in the play of wearing a leek, "I wear it for a memorable honour; For I am Welsh, you know, good countryman." A leek is still traditionally worn on St. David's day in March each year. And, the leek is used as the Cap Badge of the Welsh Guards, part of the British Army.

Not surprisingly leeks are used extensively in Welsh cuisine. However in the rest of the UK it has only become popular in the last fifty years and less than 20 years in North America.

Health Benefits & Risks

Like garlic and onions, eating leeks can reduce total cholesterol and LDL (the bad-for-you form of cholesterol), while at the same time raising the good one, HDL. High cholesterol levels are related to the onset of diabetes, heart attack and stroke. Consumption of leeks two or more times a week has been associated with a reduced risk of prostate, colon and ovarian cancer.

Although leeks contain many of the same compounds as those in garlic and onions, they contain them in smaller amounts so larger numbers are needed to be eaten.

Leeks are also a good source of manganese, B6, vitamin C, folate and iron, which means that they are helpful in stabilising blood sugar levels.

Leeks contain measurable amounts of the naturally occurring substances called oxalates, which can cause health problems when levels become too concentrated. People with kidney or gallbladder problems may want to avoid eating leeks.

Buying & Cooking

The white base and light green stalk are the edible portions of the leek, and the tender core can be eaten if the leek is not too old, when it becomes tough. When buying look for leeks that are firm and straight with dark green leaves and white ends. The larger the leek the more fibrous it will be.

Store fresh leeks (unwashed and untrimmed) in the fridge; they can last for 2-3 weeks. When preparing leeks remember they need thorough washing to remove the trapped dirt.

Leeks are an essential ingredient in two famous leek and potato soups, Cock-a-Leekie and Vichyssoise. The vegetable also pairs well with fennel and is delicious caramelised. In fact, leeks are a versatile vegetable that can be used to flavour dishes or can be served on their own as a side dish. They also lend themselves to all cooking techniques and can be used raw (finely chopped) in salads.

Recipes

Champagne Grilled Leeks - www.leekrecipes.org

Leek and Potato Soup - www.browfarm.co.uk