Simple ways to unlock the healthy powers of leeks

Leeks are often overlooked in the grocery store, but they're a healthy and versatile vegetable. Here's some quick tips to help you add more leeks to your cooking.

• Leeks are available all year, but are most abundant from fall to early spring.
• Fresh leeks look like giant spring onions with straight root ends.
• Check both ends. The tops should be dark green, and the root end should be white for several inches. Also, the skin should give a little when you press it.
• The root end shouldn't be bigger than four centimetres (1 1/2 inches) in diameter, with a bush of small roots still attached.

• Loosely wrap unwashed, untrimmed leeks in plastic and store in the vegetable drawer of the refrigerator for up to a week.
• Leeks need careful cleaning. Trim off tough outer leaves and the roots at the base. Slit a leek lengthwise from the base to the top and fan out the leaves under water, checking every layer for grit.

• Be careful not to overcook leeks or they'll lose their crispness and turn slimy.
• Cut-up leeks cook more quickly: steam or microwave them for five to eight minutes.

• Brush cleaned and trimmed leeks lightly with olive oil and grill as an accompaniment for steak.
• Stir sautéed leeks into mashed potatoes for a comfort food treat.
• Thinly sliced, raw young leeks add flavour and crunch to salads.
• Braise leeks and fresh carrots together in stock. Sprinkle the tender vegetables with dill and serve as a side dish for fish.
• Bundle baby leeks, cook them as you would asparagus, and serve with lemon juice, salt and pepper.
• Whole leeks are often braised in stock or wine. You'll need 500 to 750 millilitres (two to three cups) of liquid for eight medium leeks - for 20 minutes or more.
• Sliced leeks add texture and flavour to soups and stews.

Vichyssoise is the classic cold leek-and-potato soup. Here's a simple recipe:

1. In a medium saucepan, sauté two sliced leeks and one chopped onion in butter until tender, about five minutes.
2. Add two peeled and sliced potatoes and 600 millilitres (2 1/2 cups) chicken stock. Simmer until potatoes are tender, 10 to 20 minutes.
3. Let cool and then purée in batches in a food processor. Stir in a little light sour cream and salt and pepper to taste. Chill before serving.

Packed into 250 millilitres (one cup) cooked leeks:

• about 61 calories
• 20 percent of the daily vitamin C requirement to fight infection
• 34 percent of the daily requirement for folate to regulate growth
• the phytochemical diallyl sulfide that is thought to lower the risk of stomach cancer
• kaempferol, a substance that may block cancer-causing compounds
• quercetin, another phytochemical that helps fight cancer and heart disease
• fibre for protection against high cholesterol

With a milder, sweeter flavour than onions and a crunchy bite when cooked, leeks are a great vegetable for savoury, nutritious side dishes, and to add to soups and stews.