Leeks aren’t getting the credit they deserve! Did you know they are actually loaded with health benefits? They contain antioxidants that have anti-inflammatory, anti-diabetic, and anti-cancer properties. Plus their mild, sweet flavor makes them perfect for soups or any recipe that calls for onion or garlic!

A Leek is a Good Source of:

• Vitamin A—for cell heath
• Vitamin K—aiding bone and brain health
• Vitamin C—a powerful antioxidant for your immune system
• Folate—healthy cell growth and function
• Fiber—great for liver and digestive health

Did You Know?

• Leeks look like a giant green onion, but have a milder taste.
• Leeks contain folate, which is key in healthy pregnancies.
• In addition to probiotics, your body needs beneficial bacteria called prebiotics, which are in leeks!

How to Choose and Store Leeks

Leeks are in-season during the winter and early spring, but can generally be found year-round. Ready-to-eat leeks should be firm and crisp with quite a bit of white and light green coloring. Those with yellow or withered tops should be avoided. Unwashed leeks can be refrigerated for up to two weeks. Be sure to always wash them after cutting and before eating, as they often have dirt within the layers. 

Tips to Get Children to Eat Leeks

• Chop into small pieces, then cook and mix them into mashed potatoes!
• Add to their favorite cheesy casserole.
• Let kids build their own salad using a variety of good-for-you ingredients, leeks included!

Ways to Prepare Leeks

• Raw
• Sauté
• Roast
• Boil

As you enjoy fresh produce, follow these safe handling tips to help protect yourself and your family.

Fruits and vegetables are an important part of a healthy diet. Your local markets carry a wide variety of nutritious fresh fruits and vegetables. However, harmful bacteria that may be in the soil or water where produce grows can come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during storage or preparation.

Eating contaminated produce can lead to foodborne illness, often called “food poisoning.” So as you enjoy fresh produce, follow these safe handling tips to help protect you and your family.

Buy Right

You can help keep produce safe by making wise buying decisions.

• Choose produce that is not bruised or damaged.
• When buying pre-cut, bagged or packaged produce — such as half of a watermelon or bagged salad greens — choose only those items that are refrigerated or surrounded by ice.
• Bag fresh fruits and vegetables separately from raw meat, poultry, and seafood when packing them to take home from the market

Store Properly

Proper storage of fresh produce can affect both quality and safety.

• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check! If you’re not sure whether an item should be refrigerated to keep its quality, ask your grocer.
• Refrigerate all produce that is purchased pre-cut or packaged .

Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry, and seafood — and from kitchen utensils used for those products.

• Wash cutting boards, dishes, utensils, and countertops with soap and hot water between preparing raw meat, poultry, and seafood and preparing produce that will not be cooked.
• If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use

Prepare Safely

When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.

• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.
• Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Produce is porous. Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested.
• Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface

What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items are pre-washed and ready-to-eat. If so, it will be stated on the packaging, and you can use the produce without further washing.

If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems.

Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

• Vomiting, diarrhea, and abdominal pain
• Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately.

Potato Leek Soup

Ingredients

• 1 tablespoon unsalted butter
• ½ cup sliced leeks
• ½ cup chopped onions
• ½ cup + ⅓ cup chicken or vegetable broth, low sodium
• 2 cups skim milk
• ½ cup + 2 tablespoons instant potato flakes
• ¼ teaspoon salt
• 1 tablespoon chopped fresh parsley (or ½ tablespoon dried)

Directions

1. Melt the butter in a large pot over medium heat.
2. Sauté the leeks and onion in the butter for 5 minutes, or until tender.
3. Pour in the broth and the milk and mix well.
4. Bring to a boil, reduce heat to low, and simmer for 5 minutes.
5. Stir in potato flakes, salt, celery salt, and parsley.
6. Allow to thicken and heat through.
7. Top with green onion and low-fat cheese.

Leek and Potato Frittata

Ingredients

• 1 teaspoon olive oil
• 2 cups leeks, sliced
• 10 ounces fresh spinach
• 2 cups red potatoes, chopped
• ⅓ cup fat-free milk
• 4 egg whites
• 4 eggs
• 1 tablespoon Italian seasoning
• ½ teaspoon salt
• ⅓ teaspoon pepper
• 2 tablespoons dry breadcrumbs
• ½ cup shredded mozzarella cheese, reduced fat

Directions

1. Preheat the oven to 350-degrees Fahrenheit.
2. Add oil to a sauté pan over medium heat.
3. Add leeks to the sauté pan and cook for 4 minutes.
4. Add spinach and potatoes; and cook for 2 minutes or until the spinach wilts.
5. Combine the milk, seasoning, salt, pepper, 4 egg whites, 4 eggs in a separate bowl and whisk well.
6. Pour the contents from the sauté pan into the egg mixture.
7. Coat a 9.5-inch baking dish with cooking spray, and pour the entire mixture within.
8. Sprinkle the top with cheese and breadcrumbs.
9. Bake at 350-degrees Fahrenheit for 20–25 minutes.
10. For a golden brown top, broil for 4 minutes after baking.