Leeks

Leeks are a member of the allium family which also includes onion, garlic and shallots.  Leeks, like onion and garlic, contain beneficial compounds, which have many health-promoting benefits. 

A high intake of allium vegetables has been shown to reduce total cholesterol, by reducing 'bad' LDL cholesterol.  Allium vegetables have also been shown to lower high blood pressure, another risk factor for heart disease and stroke.

Consumption of allium vegetables at least twice a week has been associated with reduced risk of prostate and colon cancer.  The Allyl sulfides block the action of hormones or chemical pathways within the body that promote cancer. 

Leeks are also a good source of two of the most important carotenoids for eye health, lutein and zeaxanthin, both of which are under extensive research for their ability to prevent macular degeneration - the number-one cause of blindness in adults.

Leeks are also a very good source of manganese, a good source of Vitamin B6, Vitamin C, folate and iron.  This combination of nutrients would make leeks particularly helpful in stabilizing blood sugar as they slow the absorption of sugars from the intestinal tract.

• 1 tablespoon olive oil.
  
• 2 leeks, sliced.
  
• 1 x 400g tin of chopped tomatoes.
  
• 2 x 400g tins of butter beans, drained and rinsed in filtered water.
  
• 150ml vegetable stock.