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Leeks are a good source of Vitamin A, Vitamin K and Iron, and a source of Vitamin C and Zinc. Make sure to wash your leek thoroughly before using.  Leeks are most often planted in deep trenches, and the farmer adds soil as the leek grows to protect the stalk from sunlight.  This creates long, white stalks that are sweet in flavour, but traps dirt in between the layers of the leek. Leeks are milder than onions, but are in the same family of alliums. You can substitute leek for onions in recipes.


Carrot and Leek Soup – one pot meal ready in 30 minutes. Super flavorful and healthy vegetable meal!

Prep Time 5 mins   Cook Time   20 mins      Total Time   25 mins

Servings: 4


1 tablespoon olive oil
2 cups chopped leeks (about 1 leek), trimmed
2 cups chopped carrots
1/2 medium white onion
1/4 teaspoon salt , or to taste
6 cups vegetable broth
1 teaspoon cumin, optional, or tarragon, thyme or sage.

In a large pot, heat oil over medium heat for 1 minute.
Add chopped leeks, carrots, onion and salt. Stirring continuously, cook until carrots are slightly tender, about 5 minutes.
Add broth and water, and mix.
Stir in cumin if using, or other flavourings
Let simmer over medium-low heat for 10-15 minutes. Remove from heat.
Using an immersion blender, blend together to reach desired consistency.
Serve hot.
Adapted from



Winter Vegetable Gratin

Prep Time 30 mins  Cook Time 15 mins  Total Time 45 mins

Servings: 2-3


½ lb vegetables ( such as cauliflower, beans, broccoli, zucchini, peppers)
2 cups cabbage, roughly chopped (or other vegetable)
1 leek, thickly sliced (don’t use dark green part, save for stock)
1 ½ tablespoon butter
1 ½ tablespoon plain flour
1/2 cup milk of choice
pinch of salt
pinch of freshly ground black pepper
½  tsp ground nutmeg
½  tbsp wholegrain mustard
½ cup grated cheese
Sprinkling of breadcrumbs (enough to lightly coat the top of your dish)

Bring a large saucepan of water to the boil. Add in the mixed vegetables, leeks and cabbage, bring back to the boil and cook for 4-5 minutes. Drain vegetables in a colander and refresh under cold water. Leave to drain.
Preheat oven to 400°F
Melt the butter in a pan over a low-medium heat. Stir in the flour to form a paste and cook for 2 minutes.
Pour in the milk a little at a time, and continue stirring until a thick, smooth sauce forms. Add in the salt, pepper, nutmeg and mustard and stir to combine. Add in half the grated cheese and stir again until melted and combined.
Place the drained vegetables into an oven-proof casserole dish or pan. Pour over the sauce and mix. Sprinkle the rest of the cheese on top, followed by the breadcrumbs.
Place the dish in the centre of the oven for 30 minutes until golden brown on top.
Adapted from

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