Nutrient Dense Ingredients: Wild / Organic Leek Leaf and Bulb

Read a detailed breakdown of the taste, culinary use and recipes, main nutrient levels, scientific research and health benefits, top quality online sourcing options, how to grow organic leek plants in a garden, and where to wildcraft.

Leek Taste, Culinary Use, and Recipes

Raw leek leaves and bulb have a sharp onion/chive flavor but turn slightly sweet and have a mild onion/chive flavor when they’re cooked, thus I prefer them cooked.

Leeks can be used interchangeably where you would normally use onions such as in soups, stews, with eggs, to add a more complex and delicious flavor.

Nutrient Dense Recipes With Leek Leaf and Bulb

~ Purple potato leek soup

~ Coconut wrap breakfast burrito

Leek Nutrient Levels

Data below is for 1 cup of sautéed leek and is compiled from the USDA FoodData Central and CheckYourFood.com.

Macronutrients

~ Carbohydrates: 6g (5% RDA)
~ Amino acids: 3g (6% RDA)
~ Fatty acids: 1g (2& RDA)

Micronutrients

~ Vitamin B6: 0.864mg (53% RDA)
~ Thiamin (B1): 0.493mg (43% RDA)
~ Vitamin C: 28.9mg (28% RDA)
~ Folate (B9): 78.4µg (20% RDA)
~ Iron: 2.2mg (17% RDA)
~ Vitamin K1: 17.17µg (17% RDA)
~ Good source of the phytochemicals lutein, zeaxanthin, and quercetin

Leek Research and Benefits

Leeks have many proven health benefits with the most well researched being antioxidation, antibacterial, anti-inflammatory, and gastro protection.

Study Title: Physicochemical Properties and Biological Activities of Garlic (Allium sativum L.) Bulb and Leek (Allium ampeloprasum L. var . Porrum) Leaf Oil Extracts. (Source)

Study Title: Antioxidant capacity, total phenolic and ascorbate content as a function of the genetic diversity of leek (Allium ampeloprasum var. porrum). (Source)

Study Title: The anticholesterol oxidation effects of garlic (Allium sativum L.) and leek (Allium ampeloprasum L.) in frozen fish burgers submitted to grilling. (Source)

Study Title: A new steroidal saponin with antiinflammatory and antiulcerogenic properties from the bulbs of Allium ampeloprasum var. porrum. (Source)

Leek Sourcing, Growing, and Wildcrafting

Online Sourcing

Below are the sources I used and recommend:

~ Wild leek powder
~ Organic leek powder

Growing Organically at Home

Purchase organic leek seeds online and plant on the top level of a Garden Tower 2. The bush can be grown outdoors in USDA zones 3 – 12. This includes most of the United States. If you don’t live in those zones, you can grow them in a greenhouse. Here is a great article from BonniePlants.com about growing organic leek plants.

Wildcrafting

Most often found on forest floors in hardwood forests with rich, moist, well-drained soil. As always, 100% positively ID any wild food before consuming.