Leeks
Why do the Welsh love leeks? Here’s the history of this mystery: in 640 AD, legend tells that King Cadwallader was defending Wales from a horde of marauding Saxons. The wise King told his army to wear leeks in their hats so they could find their allies on the battlefield. Since that great victory, the Welsh have just loved their leeks. Their soldiers still wear them every year on St David’s Day.
Nutrition
Leeks are a good source of vitamin A, which supports our vision and immune system, and bone-building vitamin K and manganese.
Shopping Guide
For the more tender leeks, go for the smaller or medium sized Small to medium sized leeks are the most tender. Look for leeks that have a firm white bulb and bright green leaves.
Storage
Store your leeks whole in the fridge or crisper drawer for up to a week. If chopped, keep in an airtight container or zip-lock bag left slightly open will help to contain the smell.
Serving Suggestions
To prep leeks, cut off the dark green tops (you can slow cook these in butter or stock to not waste them if you want!) and wash really well, making sure to get the water between the layers. Slice into rounds, in half lengthways, or cook whole. You can steam, boil, bake, or stir fry small slices of leeks – cook until soft.
Seasonality
Buying veg in season is not only great for the planet, it can be good for your wallet, too! Seasonal veg are often cheaper and frequently taste better, so can be a better time to try with a child as the often sweeter, riper taste is more enjoyable.
Coming In:
August
At Its Best:
September - May
Engage
Here are some of our favourite ways to engage kids with leeks:
Arts & Crafts
Start simple with some non-food based engagement. This is especially helpful for a fussier child or those with sensitivities around food.
For leeks, why not try making a 3D leek model using playdough or air drying clay and paint? Grab a real leek to use as an example to get it just right!
Sensory
Sensory exploration can be a wonderful introduction to physically interacting with veg. Turn it into a positive, pressure-free experience by starting off with the golden rules of “You don’t need to try and you don’t need to like.” Reassuring a child that, while they have a chance to taste a veg, they don’t have to, and are not expected to like it if they do, can make them more happy to engage with it.
Explore leek through sight by getting a whole leek and describing the colours, the layers, the shape and texture. What does it remind you of? What words or images does it bring to mind? Cut it in half lengthways to see the layers more clearly and describe again – does it remind you of something new now?
Kids in the Kitchen
Children who help to prep and cook veg are more likely to eat it. If you feel your child is ready to help and could benefit from it, keep the stress and mess to a minimum by choosing one simple task for them to do as part of the prep, meaning they can be involved and feel like the recipe is in part ‘theirs’, but also not make the process too much longer or more complicated.
For a younger child, why not get them washing the leeks? Remove the ends of the leek and slice lengthways so they can see all the layers and spot any grit in it. Show them how to wash between the layers or submerge in water to rinse properly.
For an older child, it could be a great opportunity to learn some essential knife skills. Use the bridge technique to slice lengthways, and the claw grip to slice thinly all the way up the leek. If they are ready, you could then show them how to cook the leeks in butter or oil, salt and black pepper in a frying pan over low heat until soft and sweet, being careful of the heat.
DOWNLOADS:
Use our Kitchen Ninja chart and videos to find simple ways for kids to help in the kitchen.
Your Food
Find your go-to meals in our family favourites section and see what veggies work best with them.
Find out how to add more veg to your suppers here.
Recipes
Serving
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!
The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.
The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.
But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.
Here are some of our favourite ideas:
Design a menu
Come up with a silly name or story for a dish
Help with making a meal plan and choosing veg for dinners or snacks
Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process
The Wonderful World of Veg
Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…