Leeks/ Wild Ramps
Leeks are a long, green vegetable which belong to the allium family with garlic, onions, chives and shallots. Unlike the other family members, leeks don’t form a bulb. They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. Leeks are usually cultivated, but wild varieties, such as the North American wild leek, also known as ramps, can be harvested in the spring.
Leeks are low in calories but high in vitamins and minerals. One 3.5-ounce serving of cooked leeks has only 31 calories. Leeks are high in provitamin A carotenoids, including beta carotene. Your body converts these carotenoids into vitamin A, which is important for vision, immune function, reproduction, and cell communication.
Leeks contain lutein and zeaxanthin, two substances that protect the eyes. These carotenoids, reduce the risk of cataracts and age-related macular degeneration.
Leeks are also a good source of vitamin K1, which is necessary for blood clotting and heart health. Vitamin K may reduce the risk of osteoporosis. Some studies show a relationship between a higher intake of Vitamin K and denser bones. In some parts of the world, health authorities have approved the use of Vitamin K for osteoporosis.
Eating plants from the allium family may lower risk of certain cancers. Cancers of the prostate, stomach, colon, and esophagus are rarer in those who consume a lot of garlic, shallots, chives, onions, and leeks. Researchers think that the antioxidants in allium vegetables repair damaged DNA.
The antioxidant kaempferol found in leeks may fight cancer by reducing inflammation, killing cancer cells, and preventing these cells from spreading. This polyphenol antioxidant is also thought to protect against heart disease.
Animal studies reveal that ramps grown in selenium-enriched soil may help lower cancer rates in rats. And, human studies demonstrate that those who regularly consume alliums, including leeks, may have up to a 46% lower risk of gastric cancer than those who rarely eat them.
Leeks are also a good source of the antioxidants polyphenols and sulfur compounds. Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, cancer, and heart disease.
Wild ramps are rich in thiosulfinates and cepaenes, two sulfur compounds needed for blood clotting and thought to protect against certain types of cancer. These compounds in leeks may benefit heart health by reducing cholesterol, blood pressure, and the formation of blood clots.
Wild ramps are particularly rich in vitamin C, which aids immune health, tissue repair, iron absorption, and collagen production. In fact, they offer around twice as much vitamin C as the same quantity of oranges.
Leeks are also a good source of manganese, which may help reduce premenstrual syndrome (PMS) symptoms and promote thyroid health. They also provide small amounts of copper, vitamin B6, iron, and folate
They also provide soluble fiber, which forms a gel in your gut and is particularly effective at reducing hunger and appetite. This soluble fiber is a prebiotics, which will keep your gut healthy. These bacteria then produce short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate. SCFAs can reduce inflammation and strengthen your gut health.
How to Buy
Leeks are usually sold in bunches, generally about four leeks to a bunch. They have a longer life when sold unpackaged with the roots and dark green leaves intact, as plastic promotes rot. Leeks are available year-round in most markets, but the prime time is from September through the end of April.
Select leeks with a clean white slender bulb, at least 2 to 3 inches of white, and firm, tightly-rolled dark green tops. The base should be at least 1/2 inch in diameter, although most are much larger, between 1 and 2 1/2 inches. Look for the slim, cylindrical ones rather than those that are large and bulbous.
Check the center of the leek for a hard seed stalk by giving it a gentle squeeze. Avoid any that have even the slightest start of one because it will be tough and woody. If the leek is limp at all, pass it up.
How to Store
Farmers grow leeks in trenches that they fill with dirt as the plant matures. This practice keeps the bulb white, but it also causes dirt to collect between the layers of the plant. As a result, you must clean leeks carefully to avoid getting dirt in your food. One method is to cut off the root, slice the leek vertically, and hold it under running water.
The odor of the leeks in the fridge might be overwhelming, so to prevent that from happening, do not trim or wash leeks before storing. Lightly wrap them in a tea towel or paper towels to contain the odor and moisture. Store them in the vegetable drawer of your refrigerator. Depending on their freshness, leeks will last anywhere from five days to two weeks.
How to Cook
To prepare leeks, cut the roots and dark green ends off, keeping only the white and light green parts.
Then, slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers.
Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them.
They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes.
Unlike cultivated leeks, wild ramps are incredibly pungent. Just a small amount of ramps can add a burst of strong, garlic-like flavor to your favorite dish.