Sue Bedford (MSc Nutritional Therapy)
Love leeks? Why not make some lovely cheesy leeks for lunch or as a quick dinner midweek?
Did you know? Leeks are rich in prebiotics (others include garlic, onions, artichokes and asparagus), which are a type of fibre that feed the beneficial bacteria in the gut. Prebiotics – which include inulin and fructo-oligosaccharides – are mainly carbohydrates that cannot be broken down by our body’s own enzymes, so they pass through our digestive system and into the colon in the same state that we ingested them. Once in the colon, they act as a food for the probiotic bacteria and as a result help to increase the friendly bacteria. Prebiotics help to enhance nutrient absorption, eliminate toxic waste matter and stimulate the movement of food through the intestines and secrete digestive fluids. High-fibre foods, such as leeks, can also help reduce inflammation to protect against conditions like leaky gut syndrome.
Leek are a member of the Allium family along with onions and garlic. Native to the Mediterranean and Central Asia, leeks have also been a staple of many European diets for centuries, and they are popular in many recipes around the globe. Leek are a low- fat food and a great source of vitamins A, K and C, as well as selenium, folate and fibre- important nutrients in relation to fertility. They also contain minerals such as iron (which is important for red blood cells) and manganese (involved in the regulation of brain and nerve function). Leek has been used medicinally for many years due to its antiseptic, anti-inflammatory, antibacterial and antifungal properties.
And when it comes to fertility?
Leeks are fanatstic – here are just a few reasons why:
• Leeks contain a good amount of folate, which has long been known to be a key component of a healthy pregnancy. Folate aids in DNA absorption and cell division. It can also help prevent miscarriage, as well as neural tube defects, which are a type of birth defect that occurs when the spine and back do not properly close during fetal development.
• Selenium is an important antioxidant when it comes to fertility and is also used by the body to help support thyroid health, particularly the conversion of thyroid hormones from one to the other. This can help support your thyroid health, which is fundamental for fertility health and pregnancy. Selenium helps to protect the DNA in sperm and selenium may also help maintain the health of follicular fluid surrounding women’s eggs.
• Vitamin C is an important Antioxidant (Antioxidants are powerful substances that are known to protect against DNA damage by protecting the body against toxins and pollutants and have also been linked in studies to lowering sperm fragmentation) and also helps to support the luteal phase of the menstrual cycle.
• Leeks are a great source of vitamin A which is necessary for the growth and repair of many body cells including bones, teeth, collagen, and cartilage. It’s also involved in cell differentiation where cells become specific types of cells such as a liver cell or a blood cell. This is vital in the development of the foetus.
Cheesy Leeks
Ingredients
2 large leeks (washed and chopped)
1 tablespoon olive oil or butter
1 heaped tablespoon plain flour
200 ml milk (of your choice)
½ teaspoon Dijon mustard
80 g mature cheddar (grated)
Pinch salt and pepper
Pinch of turmeric
Instructions
Preheat the oven to 180°C (350F).
Wash the leeks and finely slice. Place a medium sized pan over a low to medium heat then add the oil or butter and the leek and cook, until the leek has fully softened – 10 to 15 minutes and then lower the heat. Add the flour and stir in, cooking for a minute or two and stir well. Meanwhile, warm the milk in a pan and then pour the hot milk over the leeks and stir well. Bring to a gentle simmer. Next, add the mustard, ¾ of the cheese, the seasoning and turmeric. Stir again. Pour the leeks into an oven dish, sprinkle with the remainder of the cheese and place into the oven. Bake for 15-20 minutes until golden and bubbling. Why not enjoy with a piece of sourdough?
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