Leeks and fennel are easily accessible in most supermarkets. Both are tasty vegetables as a main ingredient or an accent to a dish. Leeks and fennel are cooked using a variety of methods, including roasting, frying and braising. They are also delicious when served in their raw form.
Description
Leeks look like scallions and are composed of a small white bulb, tender whitish stem and long green leaves. Commercially grown leeks are usually about 12 inches long. Wild leeks, also know as ramps, are much smaller and have a much stronger flavor. Fennel is made up of a white bulb with several stalks growing up from it. The top of each stalk is covered with feathery green leaves. Fennel seeds may appear near the top of the plant after it has flowered and are a popular spice in many Mediterranean dishes.
Flavor
Leeks are from the same family as garlic, shallots, scallions and onions. They carry a mild, sweet oniony flavor and are commonly used in soups and stews. The flavor of leeks is milder than that of an onion, making them ideal for flavoring savory dishes without overpowering them. Fennel is from the same family as parsley, dill, coriander and carrots. It has a slightly sweet flavor that closely resembles anise and black licorice.
Health Benefits
Fennel is rich in antioxidants and vitamin C, which help support the immune system. Fennel is also an excellent source of fiber and may help lower cholesterol levels. Researchers have identified a phytonutrient in fennel called anethole, which is known to help prevent cancer. Leeks, like garlic and onions, are known to promote cardiovascular health. Leeks contain antioxidant polyphenols, which are particularly beneficial in protecting the blood vessels and blood cells from oxidation.
Preparation
Thoroughly wash vegetables in order to remove dirt, sand and potentially harmful chemicals before cooking them. Begin preparing leeks by removing the top portion of the green leaves as well as any small roots attached to the bulb. Slice the leeks in half lengthwise and remove the tough outer leaves. Cut each half into thin strips and allow them to rest for at least five minutes before cooking. The entire fennel plant is edible including the wispy leaves which are often used for seasoning. Trim the stalks away from the bulb and remove the tough bottom portion of the bulb. Prepare the bulb by slicing it into thin strips. The stalks can be chopped into small pieces and added into soups and stews in place of celery.
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