Leeks stand out for their high levels of vitamin A, vitamin K and vitamin C. Rounding out their vitamin content is a healthy dose of folate: 57mg in each serving. 

Leeks also do well when it comes to mineral content. Each bulb contains around 160mg of potassium, 53mg of calcium, 31mg of phosphorous and 25mg of magnesium. With such a diverse nutritional profile, this humble vegetable is a great all-rounder which boosts your health in a variety of ways. All that, and it’s low-calorie too, with just 54 calories per serving.

Leeks are best kept in the fridge. The whole plant can get pretty large, so to save space, cut off and discard the green leaves above the plant’s white bulb before you store it. These are too tough to eat, so you won’t be needing them unless you use them to flavour a soup or stock. Leeks have a strong aroma which can affect the other items in your fridge, so wrap them up tightly in a sealed bag before you put them in the crisper. They’ll keep for 1-2 weeks this way. 

Leeks are also easy to freeze. First, give them a good wash. Dirt can easily get trapped between the plant’s layers of leaves, so it’s important to wash thoroughly: remove the upper leaves and the base, then slice into rings before rinsing in a colander. Blanch the slices by plunging them into boiling water for two minutes before drying them thoroughly and popping into a freezer bag. In the freezer, they will stay at their best for about a year. 

Leeks have a subtle onion-like flavour that complements all things buttery and creamy. Here are a few easy ways to make the most of that combination:

• Sauté the leeks in butter until soft and plate them up as a side dish. If you’re feeling fancy, add some chopped pancetta. 
• Stir softened rings into creamy mashed potatoes.
• Layer them in your next quiche, along with a big helping of blue cheese.
• Cook them with cubed potatoes in a skillet, then serve with eggs for breakfast.

If you’re unsure how to cook leeks, the easiest method is to slice them into rings and pan fry them. This is so quick and simple that it’s almost foolproof, taking around eight minutes. For a healthier alternative, try steaming them for the same amount of time. Either way, you want them softened, but not mushy (just like onions). If you can get your hands on baby leeks, parboil them and then throw them into the oven to roast, which will bring out their sweetness. 

The leek is one of the national emblems of Wales. Along with the English Tudor rose, the Scottish thistle and other national emblems, it was embroidered onto Queen Elizabeth II’s coronation gown back in 1953. Nowadays it’s still seen pinned to the cap of all Welsh Guards, and is sometimes worn by members of the public on St. David’s Day.