INGREDIENTS: • 3 large leeks FRUIT/VEGETABLE • 2 tablespoons olive oil Healthy OF THE MONTH • 1 cup diced onion • 3 cloves garlic-minced • 1 pound yukon gold potatoes-diced Potato • 6 cups chicken stock (or veggie stock) • 1 tablespoon fresh thyme • 1 teaspoon salt Leek • 1/2 teaspoon fresh cracked pepper • 1/3 cup greek yogurt • 2 tablespoons fresh chives for garnish SoupServes 4 ------Leeks DIRECTIONS: 1. Prepare leeks as indicated in the right column. Slice leeks into 1/4 inch half rounds. Heat oil in medium sized soup pot, over medium NUTRITION INFORMATION heat. Add leeks and sauté 3-4 minutes, and add onion. Continue Naturally low in fat and sodium sautéing for 5 minutes until tender. Add garlic and sauté for 3 Naturally high in fiber more minutes. Low in calories (3.5 oz = 60 kcal) 2. Add potatoes, stock and fresh thyme. Bring to a boil, turn heat to Rich in Vitamin A and C low and simmer for 15 minutes, until potatoes are tender. Iron, B-6, Magnesium, , potassium 3. Add salt and pepper. Phytonutrients, antioxidants 4. Blend in SMALL batches (LESS than 1/2 full), until very smooth and silky — If using a blender or food processer, hold lid down LEEK FACTS: Leeks are in the onion family, tightly using a kitchen towel. Blend only part of the mixture if you but are sweeter and more delicate. Wild prefer some texture or a more chunky soup. leeks, or “ramps”, resemble a scallion. 5. Return the silky smooth soup to the pot, bring to a simmer over They are native to North America. You low heat, and stir in greek yogurt. 6. Serve with fresh chives. can find them growing in the woods, typically in the shade and in our northern Recipe adapted from http://www.feastingathome.com/healthy-luscious-potato-leek-soup/ climate — well into the summer. If you pick them, pick only some, leaving the rest to return and grow the following spring. The leeks you grow in your garden or find in a grocery store are much larger and more fibrous, but offer similar flavor. PREPARING: Unlike a wild leek that is good to eat from top to bottom, a leek that is grown in your garden or purchased in the grocery store needs to be trimmed and cleaned: 1. Cut off the dark green part. Slice off the leek’s dark green end, trimming to the part where the color is a pale green. 2. Cut off the root; slice stalk lengthwise. 3. Run leeks under water, swish in water and strain. WAYS to EAT: Slice them and add them to a wrap, sandwich or salad. Sautè and serve as a side dish. See recipe on this page for a savory soup. For more information on LEEKS and other nutrition topics, please contact Lisa Miller, RDN, CD, or Stephanie Mattson, LPN, CD, at (715) 478-4355. cmh.FCPotawatomi.com