Brazilian Leeks

Some of you may have looked at the title of this post and immediately turned up your nose. BUT WAIT! Have you ever tried a leek? Do you even know what they are?

I didn’t think so.

Leeks belong to the same family as garlic and onions, the allium family. I like to think of leeks as big green onions, with all the same health benefits of garlic and onions. That means that leeks contain important polyphenols and flavonoids (antioxidants) and the B vitamin folate, which each help protect the heart. Since leeks are often overlooked, there has not been as much research in to their health benefits. However, many researchers believe that leeks help with low-level inflammation in the body and fighting cancer!

All I know?  After trying the following recipe last night, leeks will forever be a staple in my diet. The leeks themselves have a very mild flavor so when  caramelized in butter and olive oil, each strand takes on a silky, buttery taste. The balsamic reduction is the perfect accent because it adds just a touch of sweetness! Brazilian leeks would make a great side dish to just about anything; meat, fish, poultry, or a veggie panini (like I made)! What are you waiting for!? TRY THEM!

BRAZILIAN LEEKS

Serves ~3-4

adapted from Eva’s Kitchen Cookbook

• 3 leeks
• ~1-2 tablespoons of olive oil (add more if you think they look dry)
• 1/2 tablespoon of butter (optional if vegan, but I thought this tiny amount added SO much flavor)
• salt and pepper, to taste
• 1-2 tablespoons of Balsamic reduction (directions below)

Directions:

Trim the leeks (I cut off most of the stems) and cut horizontally down the middle of each leek. Rinse away the dirt and sand under cold water, separating each layer. Pat dry and slice into long, thin, strips (like above).

Heat a large skillet over medium heat, add oil and butter. Once the butter has melted, add the leeks. Allow to simmer and  caramelize (~20 minutes), using tongs to turn them periodically. Add more olive oil as needed (I used about 1-2 teaspoons more). Add salt and pepper, to taste.

Balsamic reduction: In a small saucepan, add 1/2 cup of a good quality balsamic vinegar with 2 teaspoons of sugar. Heat until sugar is dissolved, reduce to simmer. Simmer 10 minutes, or until the reduction is the consistency of honey and has reduced to ~2 Tablespoons. (Mine was halfway reduced, still added it to the leeks, and they tasted great).

Once the leeks have  caramelized, drizzle with 1-2 tablespoons of the balsamic reduction. Serve and enjoy!

Nutritional Profile: 120 calories, 8.4 g fat (1.8 g sat., 5.4 g mono), 11 g carbohydrate, 1.2 g fiber, 1.0 g protein, 3.7 g sugars

ONE MORE THING: Tomorrow is National ‘Wear Teal Day’ for Ovarian Cancer Awareness Month! Don’t forget!!

QUESTION: Have you tried leeks? Any good recipes?

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