Product labels typically designate both whole and shelled forms as edamame, although “eda” means branch and “mame” means the whole pod.

In the Kitchen

Inside furry pods, lime-green edamame beans offer fresh pea and subtle sweet-nutty flavors. Early harvesting, at about 80 percent maturity, results in beans with lower levels of gas-producing oligosaccharides and a sweeter taste.

Most legumes have a chalky, grainy or creamy texture, but edamame beans have a lower starch content and al dente texture, making them less appropriate for some bean recipes. For example, they are not malleable, absorbent or creamy enough for bean dips, purees or as soup thickeners. However, the springy, supple texture of edamame beans invite many culinary options.

Cooked and shelled edamame can be pickled, added to bean, grain or noodle salads, or incorporated into classic dishes such as vichyssoise or guacamole. Warm edamame dishes include appetizers of roasted beans, fritters, dumplings and meals or sides such as pasta primavera, succotash and rice pilaf. Substitute edamame in recipes calling for snap peas, fresh shelled peas or baby lima beans.

To serve whole pods as a snack or appetizer, briefly steam, boil or warm them in a microwave, then season with salt and splashes of tamari or rice vinegar.

Edamame also can be used in recipes, including Sweet Curried Edamame Crunchers and Spicy Edamame Slaw with Orange Dressing.

In the Clinic

Edamame is an excellent source of fiber, magnesium, folate and protein, and a good source of potassium. What sets edamame apart from other legumes are its nine essential amino acids, present in quantities that make it a high-quality protein source. Edamame also is high in lutein and zeaxathin, important nutrients for slowing the progression of macular degeneration.

Because soy is one of the top eight food allergens in the United States, the Food Allergen Labeling and Consumer Protection Act of 2004 requires that packaged foods containing soy that are sold in the U.S. must clearly state the presence of soy in the product.

In 1999, the U.S. Food and Drug Administration approved an authorized health claim for soy, allowing product labels to state that diets low in saturated fat and cholesterol that include 25 grams or more per day of soy protein may reduce the risk of heart disease.

This protein quantity equates to about 1½ cups of shelled edamame, making the fiber content (about 12 grams per cup) an easier selling point for heart-related benefits. In October 2017, the FDA released a statement explaining a proposal to revoke the authorized heart disease health claim due to inconsistent evidence. The health claim may be demoted from authorized to qualified, which requires a lower standard of evidence and will allow manufacturers to continue using the claim with a qualifier explaining the limited evidence.

In Quantity

In the U.S., edamame is primarily available in frozen whole or shelled options; in Japan, it’s seasonally available in more than 200 fresh varieties.

Frozen beans are available in bulk quantities for foodservice institutions to store for several months before simmering in salted water, cooling in ice and refrigerating until ready to use. Some U.S. farmers, particularly in Arkansas, are responding to demand by growing soybean plants specifically to sell as edamame, which could increase options for fresh edamame in the future.

The post Edamame: A Baby Bean Comes Out of its Shell appeared first on HealthStylz.

The disher was invented by Alfred L. Cralle in 1897 after seeing servers have difficulty scooping ice cream without it sticking to the spoon. This often resulted in having to use two spoons or utensils to finally get the dessert into the dish. The ability to operate this new scoop with one hand made serving, especially into delicate ice cream cones, much easier.

Today there are scoops made specifically for serving ice cream, while dishers — also known as dippers — are used for portioning and serving other foods.

The disher is a useful tool in home kitchens and foodservice operations alike. Commercial dishers are sorted by a number system, ranging from 4 to 100, based on how many scoops it takes to fill a 32-ounce container. The smaller the number, the larger the portion size. Dishers range from as small as two teaspoons to as large as one cup. Each disher size also is coordinated with a handle color, making it easier for servers to distinguish between portion sizes and prevent cross-contamination.

Dishers can be used for cookie dough, muffin and cake batters to create consistency in both portion sizes and recipe yields. This also helps ensure each serving bakes at the same rate and reduces the chance of portions being over- or underdone.

Using dishers for prepared foods such as chicken salad, as well as soft foods such as rice, mashed potatoes, vegetables, diced meats and prepared salads, allows for easy portion control without having to sacrifice presentation. This is especially helpful for foodservice operations serving a high daily volume of meals.

Most dishers are relatively inexpensive and can be purchased online or at commercial kitchen supply stores, making them easily accessible for culinary professionals and home cooks. Many are made of stainless steel or aluminum, making them both durable and easy to clean. Unless otherwise specified, most dishers are dishwasher safe and can be heated or chilled depending on their use. For example, dishers can be dipped in hot water to make foods release from the scoop more easily.

Dishers come in either a thumb press or squeeze handle model. Thumb press models feature a release button located on the side of the handle to dispense food easily and quickly. One caution about this type of disher: Most models are designed for right-handed users, which can affect ease of use if the server is a lefty.

The squeeze hand model involves squeezing the entire handle to release the food. This variation helps reduce hand fatigue with prolonged use and is suitable for both right- and left-handed users.

Specialty models of dishers include a half-moon shape, triangle and rectangle, which can be used when serving softer foods such as soft cheeses or dips.

The post Dishers: A Handy Tool for Perfect Portions appeared first on HealthStylz.

Roast: Many recipes suggest wrapping beets in foil and baking, which works well when prepping a day ahead (baking time is 1 hour, plus additional time needed to cool and skin beets). A quicker method is to cut beets into half-inch cubes, toss with oil and roast in a 400°F oven for about 20 minutes. Beet skins are edible (after being scrubbed) and offer dietary fiber. Roasting beets without foil also results in toasty, sweeter flavors.

Instant pot or pressure cooker: These fast cookers are a game changer for cooking root vegetables. Whole, unpeeled beets cook in about 15 minutes.

Boiling, steaming or microwaving: Cube beets (skin and all) for these faster cooking methods, which work well for making soups or smoothies. Use the cooking liquid in the final soup or smoothie, or to make pink ice cubes. Add the slightly earthy-flavored cubes to an herbal gin cocktail, a tart kombucha mocktail or a glass of water.

Note: While starchy root vegetables get mealy and fall apart when over-cooked, non-starchy beets stay moist and firm. This makes it difficult to overcook beets, but know they will rarely get as tender as potatoes.

Stain-Free Serving

When prepping raw beets, coat your cutting board with cooking spray. After slicing, wipe the board clean with a paper towel.
If you choose to skin cooked whole beets, work in the sink or on a large rimmed baking sheet to contain the stain. To keep your fingers from turning red, wear clean rubber gloves or use paper towels to rub off beet skin. To remove stains from your hands, gently rub them with kosher salt, then wash with soap and warm water.

Proposed Pairings

Sweet: Almost any fruit pairs with beets, but winter or fall fruits are an especially good match; try pomegranates, persimmon, pears, citrus and dried fruits. Sweet vegetables such as fennel, carrots and parsnips also complement beets.

Earthy: Fresh thyme and sage, as well as earthy soft cheeses — such as brie and Camembert — pair nicely with cooked beets.

Salty: Miso paste, capers or olives are a great match for warm roasted beets. Goat cheese or blue cheese and beets are a classic pairing. A sprinkling of Gouda or queso blanco also are delicious choices.

Nutty: Roasted beets are soft, so crunchy pistachios, pecans and walnuts provide an enjoyable contrast in texture. Try drizzling a dressing made with peanut or almond butter over a salad of raw shredded beets and apples.

Ingredient Swap!

Try substituting shredded zucchini with shredded beets in recipes. Quick breads, veggie burgers and vegetable pancakes turn into pleasingly pink dishes. Not sure if you’ll enjoy the earthy taste of beets? Start by substituting only half the vegetables for a mellower mixture.

This article is part of the Healthy Kitchen Hacks series.

The post Healthy Kitchen Hacks: Embrace the Beet appeared first on HealthStylz.

In the Kitchen

With carrots, parsley and anise, celery belongs to the plant family umbellifers. The majority of commercially grown celery in the United States is the Pascal cultivar (Apium graveolens var. dulce), the light green vegetable usually sold in the produce section. This subtype also includes varieties that are gold, dark green and red. In general, the darker the color of celery, the richer its flavor. Other celery varieties include Indian, Vietnamese, Australian and Maori, among others.

While most Americans eat celery raw or cooked in soups or stews, it also can be steamed, blanched, braised or sautéed. Celery is used in cooking around the world: Mirepoix, made from celery, carrots and onions, is a staple base for French soups and stews. The “holy trinity” in Cajun dishes such as gumbo and jambalaya is celery, onions and peppers.

In addition to the stalk, or petiole, celery leaves and celery seed may be used in cooking. Celery leaves, which have a bolder flavor than the stalks, can be used in stir-fries or soups, or as a replacement for parsley or cilantro. Celery seeds typically are sold as a dried spice. They are ideal for pickling, punching up sauces, dips or marinades, or seasoning vegetable or fish dishes.

In the Clinic

Although celery sometimes is touted as a “negative-calorie” food (meaning the calorie expenditure from eating and digesting it is greater than the calories it contains), there is no evidence to support this claim. Still, at 6 calories per medium stalk, celery is unlikely to break any diet plan.

Celery is rich in water, a good source of vitamin K and has modest amounts of potassium, vitamin A and folate. It also contains phytochemicals including phenolic acids, flavones and flavonols, which are thought to have antioxidant and anti-inflammatory effects. Celery contains about 35 milligrams of sodium per stalk — not a concern for most people, but those on a sodium-restricted diet should take note.

In Quantity

In 2015, some restaurant trend-spotters predicted celery would be the “new kale” and take menus by storm. However, it did not see this rise in popularity — at least not yet.

Nevertheless, fresh celery is purchased widely in foodservice, mostly for use as an ingredient in mixed recipes rather than the star of a meal.

Purchase celery when it has crisp leaves and firm, upright and compact stalks that snap when broken. Since it is susceptible to wilting at higher temperatures and low humidity, it should be refrigerated. Whole, fresh, raw celery keeps in the refrigerator in a plastic bag for one to two weeks. Stalks should not be removed from the bunch until ready to use, and celery should be chopped immediately before eating or preparing to retain the most nutrients, flavor and crunch.

Celery is a cool weather crop, growing best in temperatures around 60 degrees Fahrenheit to 65 degrees Fahrenheit and with plenty of moisture. More than a billion pounds of celery are grown annually in the United States, mostly in California, Florida and Michigan.

Conventionally grown celery contains synthetic pesticide residue. The Environmental Working Group’s 2016 Shopper’s Guide to Pesticides in Produce lists celery as No. 5 on the “Dirty Dozen.” Shoppers who wish to avoid pesticides can choose organic celery.

The post Celery: A Nutritious Culinary Staple appeared first on HealthStylz.

Eggs

Eggs have reliable thickening, binding and emulsifying properties. To re-create the creamy quality eggs add to recipes, a sure bet is powdered egg replacer. Found in the baking aisle of stores, egg replacers contain potato and tapioca starches and are mixed with water before being added to ingredients. As an alternative, use 1 tablespoon of finely ground flaxseed combined with 3 tablespoons of water; the seed coating becomes viscous when mixed with liquid. This substitution works best in hearty dishes that can support the nutty, earthy flavor and high-fiber texture of flax.

For baked goods, use mashed banana in place of eggs (½ banana roughly equals 1 egg). If fluffiness is your goal, the combination of baking soda and vinegar will do the trick; 1 teaspoon of baking soda mixed with 1 tablespoon of white vinegar equals 1 egg.

To re-create the structure and foam an egg provides, use aquafaba, the liquid from canned chickpeas and other legumes. This commonly disposed byproduct contains a unique mixture of starch, protein and plant solids that make it ideal for emulsifying, foaming, binding, gelatinizing and thickening. Meringue, foam, mousse and soufflé structure typically depend on sugar, fat and egg white protein. Beating an egg builds structure in a dish, creating foam and trapping air. The same thing happens when you whip aquafaba.

Milk and Dairy

Dairy milk primarily serves as moisture in a batter, dough, custard or pudding and contributes to flavor, body and sugar that encourages browning. The fat in cream, buttermilk and whole milk lends texture to baked goods, so choose a plant-based replacement that is comparable in fat content. When replacing a high-fat dairy product such as half-and-half or whipping cream, coconut cream or coconut milk are the best vegan options to achieve a similar mouthfeel.

Recipes that call for lower-fat milk, such as muffins, pie crust and scones, can be made with almost any non-dairy milk. Soy milk is similar to 2-percent cow’s milk in fat and protein content. Opt for an unsweetened and unflavored replacement.

Buttermilk is a fermented dairy product typically cultured with one of two species of bacteria, often Lactococcus lactis or Lactobacillus bulgaricus, which create a tangy flavor. For a vegan alternative, mix 1 cup of soy milk with 1 tablespoon of either lemon juice or vinegar. Let it sit for 10 minutes before use, just as you would when making buttermilk with dairy milk. Traditional sweetened, condensed milk contains dairy protein and sugar that caramelizes when heated. To make a non-dairy replacement, combine coconut milk with white sugar and vanilla extract in a saucepan and simmer for about 45 minutes.

Butter

While margarine made from hydrogenated vegetable oil contains harmful trans fats, many products available are not hydrogenated, are low in or free of trans fat and are useful non-dairy butter substitutes. To mimic the baking properties and flavor of butter, use a vegan spread; some are palm oil-based while others are a blend of vegetable oils. Coconut oil and avocado are vegan alternatives to butter, though they offer different flavor profiles, and avocado may affect the food’s color.

Honey

Honey has useful baking properties such as non-enzymatic browning, aka the Maillard reaction, and contains glucose and fructose bound together to form sucrose. Although it offers a unique flavor for classic dishes such as baklava and lebkuchen, there are other options. Other viscous sweeteners that are vegan-friendly include maple syrup, molasses and agave nectar. Maple syrup and molasses have unique flavors that need to be considered for the final product. Agave is more neutral and can be a good substitute for honey in baking. There also are vegan honey replacements made from apples.

Chocolate

Chocolate bars and chips generally are not vegan-friendly because they contain milk fat or milk solids. Cocoa powder and some baking chocolate are easy replacements in recipes. Read labels on baking chocolate to ensure it contains no dairy. For a frosting or filling, pair bitter cocoa powder with a vegan sweetener such as powdered sugar. Mix it with a fat source such as vegan-friendly butter substitute, coconut oil or cashew cream, any of which can create a chocolate spread. Add non-dairy milk and vanilla extract.

Ready to try some vegan baking? Check out “8 Traditional Desserts — Made Vegan-Friendly”

The post Mastering Vegan Baking appeared first on HealthStylz.

Carving a Turkey

Use a sharp knife. A dull blade may shred meat, but a high-quality knife allows for slicing turkey as thick or thin as you like with precision and ease.

Let it rest. Once the turkey is done cooking, allow it to cool slightly on a cutting board for about 20 minutes before carving. This gives juices inside the turkey time to redistribute, so slices are moist and juices stay inside the meat (instead of on the cutting board) when carving.

Cut into sections. Start by cutting along where the leg and body meet, separating the drumstick and the thigh on both sides of the turkey. This is where most of the dark meat is located. Next, cut straight down the middle of the turkey, following the curve of the bone to remove each breast. Slice each breast to your desired thickness and arrange pieces on a serving platter with the sliced thigh meat and drumsticks.

Slicing a Ham

Whole Ham: Slice a small piece off the bottom of the ham and place that side on the cutting board. This creates stability for safe, even slicing. Cut vertical slices of your desired thickness until the knife reaches the bone. Then, cut horizontal slices along the bone to release additional slices.

Spiral Ham: With the cut-side facing you, cut around the bone with a paring knife. Next, use a carving knife to make horizontal slices above the bone. Place the ham cut-side down on a cutting board and slice along the bone to release the meat. Then cut between the slices to separate pieces.

Shank Half Ham: Place ham on a cutting board with the thicker portion on top. Cut along the top of the bone to loosen meat, then cut into desired thickness. Remove the remaining meat on the bone using the same technique.

Boneless Ham: Stand the ham up vertically on a cutting board, then cut several slices from the side. Rearrange the ham to cut-side down, and slice to desired thickness.

Time-Saving Tips

Delegate. Hosting doesn’t mean you have to do everything. Ask guests to bring side dishes, rolls or beverages.

Shop early. Review the recipes you plan to use and buy as many ingredients ahead of time as possible. Canned and frozen items, as well as hardy vegetables such as squash, onions and carrots, won’t spoil if bought a week before use.

Prepare. Pre-chop or peel vegetables and make cranberry sauce, stuffing and desserts the day before your dinner. This can save precious time and oven space on the big day.

More tips that help prepare you for the holidays: “Healthy Kitchen Hacks for the Holidays”

To see the Healthy Kitchen Hacks series, click here. 

The post Holiday Hacks appeared first on HealthStylz.

Kitchen basters include bulb basters, basting and pastry brushes, and combination basters that pair a bulb baster with a needle injector attachment or a brush at the end. In addition, meat and poultry can be self-basted in heat-resistant nylon basting bags. Although these bags are FDA-compliant for safety and get praise from many home cooks, a bulb baster or basting brush may be more appealing to those wary of using nylon in the oven.

Most bulb basters are roughly 12 inches long and have a silicone bulb head attached to a glass, plastic or metal tube that tapers from one end to the other. Desirable features include an angled tube tip to help draw in basting juice, a valve at the end of the tube to stop juices from leaking, and a detachable tube tip to allow for easier cleaning.

Cleaning a bulb baster can be challenging, but a narrow cleaning brush can help and often is sold with this type of baster. In addition, the bulb can be removed from the tube and tip. All parts are usually safe for the top rack of the dishwasher.

Another option for basting meat and poultry is a basting or pastry brush, but it does not retrieve as much of the juices as a bulb baster. Choose a brush baster with multiple layers of heat-resistant silicone bristles to hold liquids as they are transferred to food. Most basting brushes are dishwasher-safe.

Both bulb and brush basters are economical kitchen tools, costing between $5 and $15.

To baste meat or poultry, remove it from the oven and shut the door so heat doesn’t escape. Refer to recipes for exact basting times; as a general guideline, baste a large turkey every 30 to 45 minutes, smaller pieces of chicken every 15 to 20 minutes and barbecue meat every 15 minutes. Always wear oven mitts when basting to protect skin from hot juices that may splatter. Work quickly to prevent temperature and moisture loss.

Beyond meat, a kitchen baster can be a handy tool. Use a bulb baster to remove fat from liquids and food, make fun shapes with pancake batter or infuse flavoring into fruits and other foods. Basting brushes also are versatile: Use one to oil a pan or baking sheet, spread butter and roasted garlic on toasted bread or baste vegetables on the grill.

The post Kitchen Basters: Infuse Foods with Flavor appeared first on HealthStylz.

The first known use of the word “condiment” dates to 15th-century England and France, where it was derived from the Latin word condire, meaning “to season.” Today, a condiment is defined as “something used to enhance the flavor of food, especially a pungent seasoning.” This broad definition encompasses an array of sauces, spreads, pastes, dips and dressings to please the palate.

The best-selling condiment in America is mayonnaise ($2 billion) followed by ketchup ($800 million) and soy sauce ($725 million), according to a Euromonitor report based on annual sales in 2013. Hot sauce sales are surging in part due to the rise in Asian and Latino immigrants seeking to re-create traditional spicy cuisines, and because of younger consumers who have adventurous palates and an affinity for fiery foods.

Many condiments add taste appeal and scant calories to healthful foods such as lean proteins, whole grains and vegetables. Certain condiment components come with potential health benefits. For example, there are reported uses of capsicum (also known as red pepper or chili pepper) for a range of conditions including digestive issues and pain relief. In 2009, the U.S. Food and Drug Administration approved a patch containing capsaicin, the active ingredient in capsicum, for long-term pain relief after shingles attacks.

Although typically used in small amounts, condiments can contain a large amount of sodium. For instance, a mere tablespoon of soy sauce has 879 milligrams of sodium, and even reduced-sodium versions can contain 500 milligrams or more. Consumers with food intolerances or allergies should diligently check condiment labels for reaction-inducing ingredients, such as wheat in soy sauce and fish (anchovies) in Worcestershire sauce.

Ketchup

The popular companion to burgers and fries usually is made with a tomato base, vinegar, sugar and spices. Artisanal versions of ketchup feature ingredients such as ginger, habaneros or black truffles.

Rémoulade

Mayonnaise, mustard, capers, gherkins, anchovies and herbs make up this classic French sauce, which is served cold. It is delicious with shrimp or crab cakes or on a roast beef sandwich.

Chimichurri

This thick and spicy Argentinian sauce made from green herbs, such as cilantro and parsley, gets its kick from cayenne and black pepper. It is traditionally served with grilled meats, but also can be tossed with whole-grain pasta.

Wasabi

Made from the Japanese horseradish root, wasabi is well-known as the green, pungent paste accompanying sushi. The version served in the U.S. usually is not true wasabi, but rather a mix of horseradish, mustard and food coloring.

Mustard

This zingy spread is a mix of finely ground mustard seed, liquid (such as water, wine or vinegar) and spices. Yellow American-style mustard is milder than tangy Dijon or spicy brown. Whole-grain mustard contains partially ground mustard seeds and is a pungent accompaniment to a cheese plate.

Soy Sauce

This salty brown staple in Asian cuisine is made from fermented boiled soybeans and roasted wheat or barley. Mix a few drops with mayonnaise for a flavorful sandwich spread.

Ranch

This tangy-sweet dressing is made with buttermilk, mayonnaise, sour cream, garlic, herbs and spices. A traditional choice for salads and vegetables, ranch is a good baked potato topper.

Salsa

Super-popular salsa is made of tomatoes, onions and hot peppers and comes in a variety of spice levels. Serve it with tortilla chips, or go bold by blending salsa with goat cheese for a crudité dip.

Gochujang

A thick and spicy red chili bean paste made with dried chilies and fermented soybeans, gochujang adds a kick to many Korean dishes.

Sweet Chili Sauce

This sweet Thai dipping sauce is made with sugar, red chilies, vinegar and garlic. Often paired with finger foods such as wontons, spring rolls and egg rolls, it also pairs well with grilled chicken or fish.

Prepared Horseradish

Sinus-clearing white-beige horseradish contains grated horseradish root mixed with distilled vinegar; the pink-red version is mixed with beets. A small spoonful adds zing to dishes such as a root vegetable mash.

Harissa

Garlicky Tunisian harissa gets its heat from hot chilies and also contains cumin, coriander and caraway. Traditionally served with couscous dishes, it also adds bold flavor to other foods.

Tamari Sauce

Similar to soy sauce, mellow-flavored tamari also is made from fermented soybeans but often without wheat, meaning many brands are gluten-free.

Worcestershire Sauce

First bottled in 1835 in Worcester, England, this piquant condiment’s long list of ingredients includes vinegar, molasses, sugar, anchovies, garlic, cloves and tamarind. Combine it with honey for a savory-sweet dipping sauce.

Yeast Pastes

Popular for decades in Australia, Vegemite is a dark brown salty paste made from yeast extract and promoted for its vitamin B content. Eat it the Aussie way on morning toast. Marmite — a similar yeast extract paste — is popular in Britain.

Pappadam Chutneys

Indian papad — large, thin, disc-shaped crackers — typically are served with saucy chutneys, which can be smooth or chunky, sweet or spicy and range in ingredients. A popular trio is sweet, dark brown tamarind chutney, somewhat-spicy green chutney made with cilantro and mint, and spicy-hot mango chutney.

Hot Sauce

Chili peppers are the common ingredient in hot sauces. Traditionally made with very hot red tabasco peppers, vinegar and salt, hot sauce varieties now come packed with jalapeño and habanero, for example, with varying degrees of heat. Thicker Sriracha sauce originated in the Thai town of Si Racha.

The post Condiments: An Array of Flavor Enhancers appeared first on HealthStylz.

Turn pie dough scraps into onebite desserts. Roll out dough and cut into circles. To make apple pie bites, top each with a thin slice or two of apple and a light dusting of sugar and cinnamon, then bake at 400 degrees Fahrenheit for about 18 minutes. For mini sugar cookies, sprinkle dough with colored sugar and bake at 350 degrees Fahrenheit for about 8 minutes.

Make chili. Leftover turkey, sweet potatoes and even mashed potatoes are delicious additions to pots of chili long after the holiday feast. Label leftovers, then freeze them for later use.

Get your knives sharpened. From chopping vegetables to carving meats, knives get a lot of use during the holiday season. Many supermarket deli departments will sharpen knives for free — call ahead to make sure. Remember: The most dangerous knife is a dull knife.

Find more tips and tricks for the season: “Holiday Hacks”

To see the Healthy Kitchen Hacks series, click here. 

The post Healthy Kitchen Hacks for the Holidays appeared first on HealthStylz.

Known in France as “poor man’s asparagus,” leeks have a classic role as a stock and soup enhancer but also can add flair as a garnish and star as a featured ingredient. Leeks have a unique flavor, texture and gelling quality that can be central to the success of a dish, making them preferable to onions, shallots or scallions in certain applications.

Available year-round, leeks have seasonal peaks in summer and winter. Wild leeks, or ramps, are available primarily in April and have an intense, garlicky flavor, but they are a different species than cultivated leeks. When purchasing leeks, look for a white base, firm stalk and supple, smooth green leaves. Large leeks with more dense fibers require more time to cook, so select similar-sized leeks for consistent cooking.

Leeks in the Kitchen

While leeks cook quickly, like many leafy green vegetables, they require some effort to clean. Leeks are known as “dirty” vegetables due to trenching, a technique for piling soil around the base of the stalk to blanch it white, which then traps grit between layers as the stalk grows.

To clean a leek, remove roots and tough outer leaves, then cut the stalk in half lengthwise and run water through the layers or swish the halves in a bowl of water.

Heat quickly turns leeks silky, making them ideal in gratins, frittatas and soups such as vichyssoise (see recipe). Gently sauté leeks in butter for a fondu (French for “melted”) texture for side dishes or poultry and fish toppings. Leeks are a must in French dishes such as pot-au-feu soup, flamiche (leek pie) or poireaux vinaigrette (leeks with a warm vinaigrette).

Stews, soups or stocks thicken when leeks are added as an ingredient or as a bouquet garni flavor bundle (leek leaves wrapped around thyme, parsley and bay leaves.) When cooked, leeks develop a slippery texture that gels when cooled, adding body to liquids.

Other ways to cook leeks include slicing them into strips to pan fry or sauté for a crispy garnish on soup, pizza or fish; charring or grilling whole leeks to serve halved and stuffed; or braising them for tender centers with crispy edges.

Mince the tender white base of leeks to make a sweeter and more subtle replacement for shallots in a vinaigrette. Cabbage-like flavors may be perceived in the greener sections and inner stalk where the strongest flavors are concentrated. Like onions, leeks have sulphur-containing amino acids that contribute “meaty,” savory flavors to dishes.

Leeks in the Clinic

Leeks often are used more for their tender, sweeter white sections than for their leafy greens. Despite its white-green appearance, choosemyplate.gov categorizes the leek as a dark green vegetable. The greener sheaths contain a more concentrated amount of diverse flavonoids such as kaempferol. Some epidemiological studies link kaempferol with reduced risks of developing multiple cardiovascular diseases and cancer.

A one-cup serving of raw leeks is an excellent source of vitamins K and A, and a good source of folate, iron, and vitamins B6 and C. Like other green vegetables, leeks contain carotenoids including lutein, which is linked to healthy eyesight and protecting the macula and cells from free radicals.

Leeks in Quantity

Cleaned, cut and frozen leeks are available for foodservice use, but freezing compromises flavor and textures. While frozen leeks are not ideal for cooked dishes or garnishes, they do work well for making stock.

Unlike onions and garlic, leeks require refrigeration for storage. Untrimmed and unwashed leeks can be stored in the refrigerator for up to two weeks; cooked leeks should be eaten within a couple of days.

The post Leeks: This Onion Cousin Delivers Unique Textures and Delicate Flavors appeared first on HealthStylz.