Leek-lg

Gut Lover

Gut Lover

Leek

As a source of prebiotic fibre, leeks not only keep you healthy, they help your gut and mood reach its peak.

What nutrients in leeks boost mood?

Dietary Fibre
Vitamin C
Beta-carotene CH3

*When eaten as part of a healthy varied diet.

How to Store And Prepare

Store

Fridge

Top tip: Cover your leeks or store in the fridge, away from moisture.

Prep

Steam
Roast
Stir Fry

Top tip: Leeks complement cheesy dishes perfectly.

When Are They In Season?

Leeks are in season from September to February.

2 - Seasonal Information - Spring - Summer.png

How Much Should You Eat?

The recommended amount of vegetables you should eat is 5 serves per day.

(Source: Australian Dietary Guidelines, 2013)

½ cup of leek (75g) counts as 1 serve of vegetables.

Did you know?

Fried leeks make a crisp, interesting garnish for bowls of Asian noodles or simple risottos.

Nutrition Information Panel

Serving size: 75g (1/2 cup, boiled)

	Av QTY Per serve	%DI*	Av QTY per 100g
Moisture	68g		90g
Energy	113kJ	1%	151kJ
Protein	1.7g	4%	2.3g
Total fat	0.3g	<1%	0.4g
Saturated fat	0g	0%	0g
Total Carbohydrates	3.1g	1%	4.1g
Sugars	3.1g	3%	4.1g
Dietary fibre	2.6g	9%	3.4g
Sodium	14mg	<1%	18mg
Vitamin C	18.8mg	47%	25mg
Vitamin K#	13.2mg	17%	17.6mg
Beta-carotene eq	206ug		275ug
Kaempferol^{^^}	2mg		2.7mg

Source: Aust Food Comp Data or ^ USDA data
*based on an average adult diet of 8700 kJ
“<” means less than
GAE means Gallic Acid Equivalents

How Much Should You Eat?

The recommended amount of vegetables you should eat is 5 serves per day.

(Source: Australian Dietary Guidelines, 2013)

½ cup of leek (75g) counts as 1 serve of vegetables.

Leek Filo Pie 3

Leek Filo Pie 3

Mushroom and Leek Filo Pie

Prep time

Cook time

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