L is for Leeks

Today we are looking at the benefits of including leeks in your diet. I love leeks, they add a lovely flavour to meals and are also nutritious with the following health benefits:

🌱   Leeks are a member of the onion and garlic family, but they have a milder and sweeter flavour with a creamy texture when cooked.

🌱   Leeks are high in nutrients including magnesium and Vitamins A, C and K.

🌱   Leeks are a useful source of potassium which as I have mentioned before is needed for the normal functioning of all cells. Potassium helps regulate heartbeat, ensures normal muscle and nerve function and is vital for synthesizing protein and metabolizing carbohydrates.

🌱   Leeks also contain Folate the Vitamin B9 which helps the body make healthy red blood cells. This nutrient is crucial in the initial stages of pregnancy helping your baby’s brain, skull and spinal cord develop correctly. Also helps prevent defects for example Spina Bifida.

Here is a quick and healthy vegetarian recipe for you to try.

1. Take two or three leeks and wash well. Then blanch for five minutes in boiling, lightly salted water.

2. While this is happening hard 2 boil eggs. Run the eggs under icy water to remove the shells.

3. Make or buy a cheese sauce. I recommend you make your own as it is healthier to avoid processed food. I recommend a nice strong English Cheddar and adding a teaspoon of English mustard to give a little bite to the flavour.

4. Put the leeks and boiled eggs into an oven-proof dish. Pour over the cheese sauce and cook for 15 minutes in a pre-heated, medium oven.

This recipe provides good protein from the eggs, with all the benefits of the leeks, and good calcium from the cheese and milk. It tastes delicious!

Live with joy and health 💚
Elizabeth Beetham