Leeks are good for you. Those onion-cousin stalks are packed with Vitamins A, B6, C and K. They have potassium, manganese, fiber, iron and magnesium. They are said to reduce risk of heart attack, stroke and colon and ovarian cancer. But not too many people know what to do with leeks.

That’s why the Thurston County Food Bank conducts food demonstrations to teach its clients how to make the most of the Olympia Kiwanis Club’s fresh, nutritious vegetables, including leeks.

“Our recipes use ingredients you’d likely find in food banks or in most homes,” says Sarah Swanson, TCFB produce manager.

Here’s a trio of TCFB-proven recipes:

Vegetarian chili
2 medium potatoes
1 large onion
2 cups pinto or kidney beans
2 carrots
¾ cup green bell pepper
4 large tomatoes or 1 can of tomatoes
1 cup tomato sauce
4 cloves garlic
2 cups stock (vegetable)
1 tsp. each of salt, pepper and cumin
2 bay leaves
½ tsp. cayenne pepper (optional)
2 tsp. chili powder
2 tbsp. oil

Directions
If using dry beans, soak in water overnight. Discard water from presoaked beans and rinse. Wash all vegetables.

1. Medium dice potatoes, onion, peppers and carrots. Roughly chop garlic.
2. Heat large soup pot to medium high heat and add oil. Next, add onion and garlic. Continue to stir while adding salt and pepper. When onions are translucent, add beans, tomatoes, tomato sauce, stock, remaining vegetables and spices.
3. Bring soup to a boil and then turn heat down and let the chili simmer. Cover, stirring often. Cook for 1 hour or until beans are cooked thoroughly.

 

Chunky apples for 6
(like to offer very simple things they can fix quickly)

3 apples
Sugar to taste
½ tsp. cinnamon

Peel and core apples of any type. Cut into slices. Put into sauce pan and simmer for about 10 minutes or until the apples are tender. Add cinnamon. Add as much sugar as you would like, sometimes you need only a tablespoon or so for sweetness. Can be served hot, warm or cold. Great on ice cream.

Spaghetti pie for 6

Crust
6 oz. dry spaghetti
2 tbsp. butter
1/3 cup grated parmesan cheese
2 eggs (beaten)

Filling
1 lb. ground beef, turkey or chicken
1 jar pasta sauce
½ cup grated cheese

Cook spaghetti as instructed on package.
Drain.
Mix together with butter, cheese and eggs. Form into a crust in a 10-inch pie plate that has been sprayed or well greased.

Brown the meat. Stir in pasta sauce. Pour over spaghetti crust.

Bake at 350 degrees for 20 minutes. Sprinkle with grated cheese. Bake another 5 minutes or until melted and slightly brown.

Variation: For meatless pie, sauté vegetable of your choice. Add to pasta sauce. You can use zucchini, onions, broccoli or cauliflower. Whatever you have. I have used carrots, mushrooms, peppers as well. If you would like a spicier version, add oregano or Italian herbs and spices.

Leek and stinging nettle (or spinach) spanakopita

Tools
1 brush for oil
1 9 x 13-inch baking dish
1 medium-size skillet
1 wooden spoon

Ingredients
3 leeks
2 lbs. of spinach or nettle
1 tbsp. salt
1 tbsp. pepper
1 tsp. cumin
½ cup olive oil
7 full sheets phyllo dough
2 tsp. lemon juice
4 cloves garlic
2 tsp. fresh herb (sage or oregano)
½ to ¾ cup feta cheese

Directions

1. Defrost phyllo dough, lay flat and cut dough so you have two equal sizes to fit a 9 x 13-inch baking dish.  Fold up the remaining dough, wrap and put into the freezer.
2. Brush the dish with olive oil and lay first piece of dough down. Brush oil on each layer, so there is a total of seven layers of dough. Set aside.
3. Wash spinach or nettles (with gloves on). Roughly chop and set aside.
4. Cut leeks in half long ways. Wash each leek leaf to make sure no mud is between the leaves. Lay each long piece facing down and cut into ¼-inch thick pieces that resemble half moons. Repeat for all the leeks.
5. Roughly chop garlic. Mince fresh herb. Combine the two.
6. Heat skillet to medium-high heat and add 2 tsp. of olive oil. When the oil is hot, add half of garlic/herb mixture, cumin, half of the salt and pepper, half of the lemon juice and half of the leeks. Sauté and stir until leeks become soft, finally adding half of the spinach or nettles. Cover with lid until the greens are wilted. Remove from heat and set aside to cool. Repeat this process again using all the same ingredients.
7. When the greens are slightly cool, see if they contain a lot of liquid. Gently squeeze any excess liquid out of the greens and spread evenly over the dough. Crumble the feta cheese over the greens.
8. Add the remaining dough (seven sheets), brushing each layer with olive oil, including the top layer.
   ** Precut the dough into serving size pieces because once it has baked, the spanakopita becomes too flaky to cut.
9. Bake at 350 degrees until the top becomes golden (about 30-45 minutes).

 

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