Creamy leek risotto

Leeks, a member of the allium family of vegetables, are not just a flavorful addition to dishes but also bring many health benefits. Their subtle, sweet, and onion-like flavour makes them a popular choice for culinary use, particularly in dishes like risotto, where their delicate taste can truly shine. Nutritionally, leeks are rich in flavonoids, particularly one called kaempferol. Research has demonstrated that flavonoids like kaempferol have cardioprotective properties, as suggested by a study in the “Journal of the American Heart Association,” which found an inverse relationship between flavonoid intake and cardiovascular disease. Leeks also contain organosulfur compounds shown to have anti-cancer properties in research reported by the “Journal of Nutrition.”

Leeks are also a good source of dietary fibre, essential for maintaining a healthy digestive system.

The prebiotic fibre in leeks feeds beneficial gut bacteria, which is crucial for not only digestion but also for the immune system, as much of the immune system is located in the gut. A study in the “British Journal of Nutrition” highlighted that prebiotics like those found in leeks could enhance immune function and potentially reduce the risk of gastroenteritis and infections.

In terms of longevity, allium vegetables like leeks have been linked to a reduced risk of chronic conditions common in older age, such as type 2 diabetes and Alzheimer’s disease. The antioxidants present in leeks can mitigate oxidative stress and inflammation, two processes that accelerate aging and contribute to developing chronic diseases. A study in “Cell Metabolism” found that the sulphides in allium vegetables can activate pathways in the body that promote longevity.

When leeks are paired with coconut cream in a dish like risotto, they bring not only flavour but also additional health benefits. Coconut cream, rich in medium-chain triglycerides (MCTs), can be a quick energy source and has been associated with increased metabolic rate and weight loss in several studies, such as one published in the “Journal of Nutrition.” The MCTs in coconut cream can also provide a satiating effect, which could potentially help in controlling food intake and managing weight. The creamy texture and rich flavour of coconut cream complement the gentle, oniony essence of leeks, creating a luxurious and satisfying dish. The fat content of the coconut cream can also help in the absorption of fat-soluble vitamins that leeks provide.

Together, combining leeks with coconut cream in risotto doesn’t just make for a tasty and comforting meal and melds complex carbohydrates, beneficial fats, and a variety of phytonutrients that contribute to a well-rounded diet promoting health and longevity.

Creamy leek risotto

Leeks subtle, sweet, and onion-like flavour makes them a popular choice for culinary use
Course Appetizer, Dinner, Side Dish
Cuisine American, healthy, plant based
Servings 1
Calories 438 kcal

Ingredients
  

  • 1 tsp Coconut oil
  • 2 Leeks, chopped and washed
  • 1 White onion, diced
  • 350 g Risotto rice
  • 500 ml Vegetable stock
  • 3 Rosemary springs
  • 60 g Parmesan, grated
  • 3 tbsp Cream

Instructions
 

  • Heat the oil in a frying pan and sauté the leeks and onion for about 5 mins.
  • Add in the rice and simmer for 1 minute. Add about half of the stock and rosemary springs, and gently stir.
  • Bring to a boil and simmer until liquid has almost absorbed; only then add the remaining stock.
  • Cook the risotto until al dente for about 25 minutes.  
  • Remove the rosemary springs, and season the risotto with salt and pepper.  
  • Add half of the Parmesan cheese and the soy crème to the risotto, plus some extra stock if desired to make it creamy.
  • Mix well and serve with the remaining parmesan.
Keyword dairyfree

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