Vegetables and Vegetables

Health Benefits of Leek

Also known as leeks or leeks, leeks have the scientific name Allium ampeloprasum ‘Leek Group’. It had been consumed for millennia by the Romans, Greeks and Egyptians. Nowadays, widely used in the cuisine of several countries, it has been conquering the Brazilian palate more and more.

Among other reasons, for its peculiar and versatile flavor, which makes it a tasty option not only in salads, but also in soups, quiches, creams and side dishes.


Similar in appearance to chives, leeks are easily found in street markets, organic markets and supermarkets. Its leaves can reach 40 to 60 cm in height and overlap each other at the base, forming a kind of bulging stalk.

When buying, examine carefully and give preference to the vegetable with brighter and brighter colors and firm, intact leaves.

The stalk of the vegetable in white color and the leaves in a dark green tone indicate that it is fresh and suitable for consumption.

When you get home, keep the food in the fridge and try to consume it in a maximum of 3 to 5 days.


The nutritional and therapeutic properties of this vegetable are numerous. Get to know some of them and find out why leeks are a great ally of your health:

– Rich in folic acid, vitamins A, C and Complex B, leeks also contain essential minerals for the body, such as calcium, zinc, magnesium, iron, phosphorus and potassium.

– Made up of 90% water, leeks have a low caloric content. Every 100g of this vegetable is just 17 calories. This makes it a great ingredient in weight-loss diets.

-One cup of leeks contains about 42 mg of vitamin K, which represents 47% of our daily need for this vitamin.

– Rich in fiber, it causes a feeling of satiety and helps regulate digestive and intestinal functions.

– Nourishing and easy to digest, its broth is invigorating and excellent for convalescing patients or to replenish minerals in case of diarrhea and nausea.


Flavor in cooking is not the only quality of leeks. He also has a lot to contribute to your health. In addition to presenting essential nutrients for food, it is a natural remedy for various ailments. If you want to know more about the benefits of leeks, see some tips:

– Excellent for the respiratory system, helps relieve nasal and bronchial congestion, and prevents colds and sore throats.

– Anti-inflammatory action – Strengthens the immune system and is very effective in the treatment of convalescing people.

– Natural diuretic – As it contains potassium and little sodium, it helps to eliminate toxins and reduce fluid retention.

– Acts as a vasodilator, controlling blood pressure and preventing heart disease, stroke and diabetes. Protects against eclampsia in pregnant women.

– Good for the skin and hair – With a combination of vitamins A, C, E and other oxidants, it protects the skin against damage caused by free radicals and sunlight, in addition to stimulating hair growth.

– Bone health – Because it contains vitamin K, it stimulates the production of osteocalcin, a vital protein for bone health.

– In pregnancy – As it is a source of folic acid, it reduces problems in the development of the fetus.


Even with so many benefits, some people should avoid consuming or exaggerating the consumption of leeks:

– Women in breastfeeding period, some substances passed through breast milk can cause colic in the baby.

– People with low blood pressure or hypothyroidism.

– Leeks in excess can generate flatulence, due to the presence of sulfur in its composition.


You’ve already noticed that leeks have countless uses, both on the menu and as a natural medicine.

In cooking, there are several dishes you can prepare. An excellent accompaniment to the most varied dishes, leeks are also very popular in salads, pâtés, creams and soups. We’ve selected some recipes, but you can also invent your own. Use your creativity and good appetite!


When preparing a salad or leek dish, the first step is to wash it carefully. It is recommended to chop the light green part into small slices before washing. Place in a container with water and vinegar for a few minutes. Undo the blocks, trying to loosen the small rings to leave the vegetable very clean and suitable for consumption.


There are several suggestions for using leeks in your meals. Its peculiar flavor makes any dish delicious. One of these recipes will suit you.


It may seem like a simple dish, but the result is delicious.


  • A bunch of leek leaves
  • grated ginger
  • half a clove of garlic
  • Butter

How to prepare:

  1. Cut the leek leaves into small slices.
  2. Heat 1 tablespoon butter in skillet (about 30 seconds).
  3. Add 3 tablespoons of grated ginger and half a clove of crushed garlic.
  4. Place the sliced ​​​​leeks in the hot oil and stir to brown.
  5. This quick dish is successful on cold days, being served as a garnish in soups or on toast.



  • 3 tomatoes
  • black olives
  • Mushroom
  • a bunch of leeks

how to prepare

  1. Take tomatoes, black olives, mushrooms and leeks, chop into pieces and mix well.
  2. Add raw chia seeds and chestnuts.
  3. Season with olive oil, salt and other seasonings to taste.
  4. A different and very tasty salad is ready.


A recipe that is most successful on those cold nights is a delicious leek broth.

Write down the ingredients and follow the step by step.

  • 01 large onion
  • 01 whole leek
  • 01 bunch of parsley and chives
  • Extra virgin olive oil
  • margarine and salt
  • White pepper
  • 04 medium potatoes
  • 01 medium yam
  • Milk cream

How to prepare:

  1. Saute the chopped onion and leeks in 3 tablespoons of oil and 2 tablespoons of margarine.
  2. Add parsley and chives, with salt and pepper to taste.
  3. Add the peeled and chopped potatoes and yam, with enough water to cover them.
  4. Keep on fire until softened.
  5. After cooling, blend everything in a blender.
  6. Bring this mixture to the fire, stirring constantly.
  7. As soon as it starts to boil, add the cream.

Serve with olive oil, toast, grated cheese and chopped green smell.


One of the most popular recipes made with this vegetable, leek quiche is as tasty as it is easy to make.


  • 4 eggs
  • One tin of milk cream
  • Two cups of wheat flour (without yeast)
  • 120g of unsalted butter
  • two leek stalks
  • 1 tablespoon of oil
  • 1 cup (pq) of parmesan cheese
  • Salt and pepper to taste

How to prepare:

  1. Mix flour and butter in water (3 tablespoons) until the dough is even.
  2. Wrap the dough in film, leaving it in the refrigerator for about 15 minutes.
  3. Cut the leeks into small strips and saute in olive oil, with salt and pepper to taste. Let’s cool.
  4. Take the leek mixture and add the eggs, cream and Parmesan cheese.
  5. Remove the dough from the refrigerator and stretch it out with a rolling pin.
  6. Transfer to a round shape and spread the filling over it.
  7. Bake over low heat at 180°C for about 40 minutes.
  8. Serve still hot.

Leek is so eclectic that it can be used both as a main course and as a delicious complement that enhances your menu. Like, for example, the leek crispy , which is nothing more than a quick fried leek recipe. Check out:


Fried leeks bring more crunch and flavor to your soup, cream or puree.


  • 1 leek stalk
  • Canola or soy oil

How to prepare:

  1. Wash the vegetable and dry it very well
  2. With a sharp knife, cut the leeks into small 4-inch slices, chopping them again into 3-mm strips. In a small saucepan, heat the oil and fry the leek strips until golden brown. Then just add them to the main dish.


Leek is an easy plant to grow and can be grown any time of year. In tropical climates like Brazil, the best time for planting is between September and October.

See how to plant leeks in your garden or backyard to always have a fresh, tasty and healthy vegetable on your table.

-Prepare the soil and fertilize the land with organic fertilizer to retain moisture.

-Open shallow ditches in the ground and insert the seeds. The number of ditches will depend on your need and space.

– Place the seeds 2 cm from the surface, with about 4 cm between them. Cover the seeds with soil and water whenever the soil is very dry.

Remember if:

In order for your vegetables to grow correctly and healthily, the soil must always be moist and well drained (never waterlogged).

– Pay attention to exposure to the sun. Leeks need a lot of sunlight to develop.

– In about 04 weeks your vegetable will be sprouting. The leeks should be harvested about 80 days after planting.

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Benefits and Properties of Nabo

Chard Benefits and Properties

Benefits and Properties of Garlic

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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