leeks may have a bad reputation and a bad name, but you'll be better off if you give them the benefit of the doubt, ignore the rumor mill and take the next step. leeks are a heart's best friend. like garlic and onions, they belong to a group of vegetables called alliums. it's actually suggested that we get at least one serving of allium vegetables per day. if you want to get the most nutritional value out of those allium vegetables, it's best to slice them thin and let them sit for 5 minutes between cutting and cooking.
how do those leeks go and treat your heart so sweetly? well, to begin with, leeks contain the flavonoid kaempferol, which protects blood vessel linings from damage. they also contain b vitamin folate, which keeps our homocysteine levels in balance and, in turn, protects us from cardiovascular disease. and, on top of that, they have antioxidant polyphenols, which protect our blood vessels and blood cells from oxidative damage. so come on, be your own sweetheart, and eat some leeks.
i decided to make my leek debut with a fish dish. and i upped the ante by adding shallots and garlic, other alliums, to the mix. i'm happy to report that is was a success and there are no broken hearts here on valentine's day.
lemon garlic cod with shallots and rainbow chard, leeks and asparagus over rice
lemon garlic cod
one piece of fresh cod (about 1/2 lb is plenty to serve 2, i got wild caught alaskan cod)
3 lemons
4 cloves garlic, chopped finely
2 small shallots, sliced
1 tbs parsley - dried or fresh, depending on availability
salt & pepper
preheat oven to 385
in glass baking dish, lay out cod (after you have washed it, of course)
add shallots
salt & pepper the fish to taste
sprinkle parsley on top of the fish
spread garlic over the fish
slice 2 of the lemons in half, squeeze juice over the fish, place lemons in baking dish to cook with fish & shallots
bake in oven about 10 minutes or until fish is opaque and flakes with a fork
when done, remove from oven & squeeze the juice of the 3rd lemon over it
rainbow chard, leeks and asparagus
1 bunch rainbow chard, washed & chopped
1 bunch leeks, cleaned and sliced thinly
1 bunch small asparagus tips, chopped
4 cloves garlic, chopped finely
sea salt
add all the vegetables and garlic to a pot with about 1 inch of water, salt to taste
cover, bring to a boil
reduce heat and simmer until vegetables are tender
drain vegetables
serve fish & steamed vegetables over rice. and enjoy.
