Vegetable: Leek

Recipes:
Leeks with Rice
Leeks with Greens and Pasta
Barley Risotto with Roasted Squash & Leeks
Celeriac and Leek Gratin
Cheesy Leeks
Leek and Pea Soup
Minestrone
Sausage and Leek Pie
Stir-Fried Vegetables With Cashew Nuts & Brown Rice
Turkey Stuffing
Vichyssoise
White Onion, Leek and Sage Soup

Type: The sweeter, more sophisticated cousin of Garlic and Onion, from the Allium family.

Vitamin and mineral content: A source of vitamin C and B6, and minerals manganese, iron and folic acid.

Reputedly good for: Cholesterol levels - lowering bad cholesterol and raising good cholesterol. Also like other alliums, leeks are said to help reduce high blood pressure. They also contain properties said to stabalise blood sugar levels.

Availability: In season from August to April.

Storage: Will keep for about two weeks if loosely wrapped in the fridge. Untrimmed leeks tend to keep better.

Preparation: : It's worth getting it right, as undercooked leeks can be tough and bitter, while overcooked they can turn to sludge. Wash them thoroughly as soil gets between the leaves. Remove the longer dark green leaves and the roots. They should just yield to the knife when cooked. Baby leeks can be eaten raw in salads.

Origins: Leeks are as old as the hills. Not the ones in Wales (more of that later) … leeks were popular as far back as Ancient Egypt, and have been found in tomb paintings of that period. Greek and Roman empires also revered their supposed health benefits, particularly on the throat. Introduced to northern Europe by the Romans, they have faired well due to their hardy status.

Legend has it that they were taken up as a national symbol of Wales in 1620 when, during a battle with the Saxons, Welsh soldiers placed leeks in their caps to differentiate themselves from their opponents.