Nutrition

Leek: three easy and healthy recipes

My recipes are all nutritionally interesting, they are low calorie, seasonal, inexpensive, EASY and QUICK. They are for anyone who wants to eat healthy but has little time to cook. Perfect for a weeknight on the way home from work. They are entirely prepared in a private kitchen photographed by me, without special effects. If I can do it you will succeed!

The leek5 fruits and vegetables a day is easy!

In ancient Egypt, the leek was already considered a symbol of victory. Some papyri tell that the Pharaoh Cheops made an offering of it to his best warriors.
In our kitchens, the leek is also a champion vegetable because it can be found almost all year round and it can be eaten cold in a salad or hot and it has excellent nutritional qualities. Composed of 87% water, it is a good source of fibre, calcium, iron, phosphorus, vitamin B6 and a very good source of vitamin B9 (folate), A (beta carotene) and K.

Today I am offering you a recipe that will allow you to consume vegetables in different ways over 3 meals, even if you are overwhelmed. Prepare it on Sunday, for example, and consume the week by simply reheating.

Ingredients for 3 people:
preparation time 45 minutes

1 bunch of leeks.
1 bunch of celery stalk.
6 carrots.
6 turnips.
3 potatoes.
2 onions.
3 cloves of garlic.
6 peppercorns.
6 cloves.
Flat or curly parsley according to taste.
½ stock cube (optional).

Wash the vegetables. If they are organic keep the skins if not peel them. Cut carrots, turnips, potatoes and an onion into quarters. Cut the celery stalk and the leeks into 15 cm stalks. Mince the garlic. Stick the cloves on an onion. Put everything in a pressure cooker and cover with water, lock the lid and cook. When you hear the whistle or when the red valve rises (depending on the casserole model) cook for another 15 minutes. Leave another 5 minutes off the heat and it’s ready!

FIRST meal:

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Vegetable gardener

Serve the vegetables with broth (rich in mineral salts), and add parsley at the last minute (this avoids the loss of heat-sensitive vitamin C). Treat yourself and warm your heart!

Store the rest of the vegetables with the broth in the fridge.

Tips and tricks for overworked people : you can use frozen vegetables!

SECOND meal:

Grilled hake and braised vegetables (preparation time 15 minutes)

Ingredients for 3 people:

3 fresh or frozen hake fillets.
2 onions.
2 cloves garlic.
1 tablespoon of fresh cream or coconut or soy juice according to preference.
2 tablespoons of olive oil.
Flat or curly parsley according to taste.
Pepper.
Turmeric.

Brown the onion over low heat in a large skillet in a tablespoon of olive oil, add the garlic, stir regularly. Take vegetables cooked the day before and kept cool in their broth: for 1 person 1 stalk of leek, 2 quarters of turnips, 2 quarters of carrots, 2 quarters of potato, pepper.
Arrange them next to the onions and garlic without mixing them. Pepper and add at the last minute 1 tablespoon of fresh cream or coconut or soy juice according to preferences. Stir carefully so as not to crush the vegetables.
At the same time, fry the hake fillets in a tablespoon of olive oil. When they are well browned, pepper and add turmeric for the taste, the antioxidant effect and the pretty color.

Arrange according to your taste on a plate without forgetting the minced parsley that we add at the last minute on the plate (this avoids the loss of heat-sensitive vitamin C), it’s ready, bon appetit!

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THIRD meal:

Vegetable soup preparation time 10 minutes.

Reheat the vegetables stored in the fridge in their broth. Mix or grind according to your preference, serve, add turmeric for the taste, the antioxidant effect and the pretty color without forgetting to mince parsley at the last minute on the plate (this avoids the loss of heat-sensitive vitamin C ). Enjoy your meal was ready in 5 minutes!

Sources:

https://www.lanutrition.fr/petite-histoire-du-poireau

https://ciqual.anses.fr/#/food/20039/poireau-cru

[HighProtein-Foods.com]

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