Wild Leek: A Pungent Delicacy

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Friday, 13 May 2011 12:27

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One of the first harvests to be sold at a local farmer's market, aside from maple syrup, is the Allium Tricoccum. More commonly referred to as the 'wild leek', this onion like bulb is native to Eastern Ontario and Quebec. Found under the canopy of a deciduous forest, the long slender green leaves can easily be detected by their pungent smell when the plant has been crushed under foot. But tread carefully! Wild leeks take 7 years before they mature and spread their seed. Once abundant in the wild, these plants have started to become overly harvested by some professional pickers.

When collecting wild leeks, harvest no more than 10% of an area and take mostly leaves. Though the bulbs are edible (and yummy) leaving them in the ground will ensure that the plants return the following year. The leaves are not unlike garlic flavoured spinach and are a wonderful addition to soups and stir-fries or eaten raw in a salad. You can also transplant a few wild leeks into a shady area of your property to have a springtime supply close at hand. Plant them under some maple trees to ensure enough dead leaf coverage to protect the bulbs over winter.

Five facts about Wild Leeks:

1.    Wild Leeks protect your heart. Wild leeks are in the same family as garlic and contain the same sulphur compounds including kaempferol. Kaempferol works to protect the lining of the blood vessels against damage while supporting the liver in elimination of cholesterol.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2220047/pdf/MI2007-45673.pdf

2.    Wild leeks are high in iron. 1 leek contains 10% of your RDA if iron for women for the day. Iron transports oxygen to the cells, supports healthy immune function and increases energy levels. Iron replenishment is especially important for women because they experience loss of iron during the menstrual cycle.
http://www.scielo.br/pdf/rlae/v18n2/16.pdf

3.    Wild leeks help support brain function and development. Wild leeks contain choline which is a used as a chemical messenger in the brain (neurotransmitter). Adequate amounts of choline in the diet have been shown to support proper cognitive function and facilitate learning in adults and children.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010649/pdf/IJAD2010-954589.pdf

4.    Wild leeks help prevent high blood pressure and stroke. Wild leeks contain folate which is an essential B vitamin that keeps our bodies levels of homocysteine in check. Homocysteine is a protein found in the blood that contributes to atherosclerosis when it is in high amounts.
http://www.actabp.pl/pdf/4_2010/467.pdf

5.    Wild leeks are high in antioxidants. Wild leeks have a high Total Polyphenol Content (TPC) which is the way foods are graded on their antioxidant content. Wild leeks are higher than tomatoes and red bell peppers. These powerful polyphenols are active cancer fighting agents.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974632/pdf/nihms247205.pdf

When cooked, wild leeks have a much sweeter taste than onions. If you cannot obtain wild leeks, you can use commercially grown organic leeks in this recipe.

Lemony Lentil Wild Leek Soup

2 cups (450 g)          organic dry red lentil
8 cups (2 L)              water
1 tbsp (15 mL)          sea salt
2                               bay leaf
3 cups (750 mL)       chopped, wild leeks
3 tbsp (45 mL)          organic olive oil
2 tbsp (30 mL)          cumin seed
1/2 cup (125 mL)    freshly squeezed lemon juice

Directions:

1)    Rinse and drain lentils in cold water 4 to 5 times to remove residue.
2)    In a large pot, place lentils, salt and bay leaf into the 8 cups of water and bring to a boil. Watch carefully as lentils can boil over quickly.
3)    Reduce heat to low, simmering for 40 minutes. Stir occasionally.
4)    While the lentils are cooking, warm olive oil in a pan on medium heat.
5)    Freshly grind cumin seeds and add them to the oil, cooking for 1 minute.
6)    Add cooked cumin seeds to lentils.
7)    After 40 minutes, add chopped leeks and let simmer for 5 minutes.
8)    Add freshly squeezed lemon juice just before serving to preserve the nutrient content and flavour.

Makes 12 cups.