Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"If you can mock a leek, you can eat a leek."
-William Shakespeare, Playwright

The refrigerator light goes on...

Leeks are so complex. Sweet and a bit spicy at the same time. The pinenuts give this a lovely roasted flavor.


Leeks are a member of the onion family but with a milder sweeter flavor. They look like overgrown green onions or scallions. The white part grows below ground, so leeks are usually pretty dirty and need plenty of washing.

Cut the leek at the lower end of the green top and run water over the leaves as they separate. Usually the rings of the white part have dirt embedded in them towards the top. Slice the leek in an X across the top and gently clean the dirt from between the rings under cold water.

4 ounces leeks = 69 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 16g carbohydrates, 23mg sodium, 0mg cholesterol


Sautéed Leeks with Pinenuts

Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 tsp olive oil
1 Tbsp pinenuts
2 large leeks (washed well and sliced crosswise)
1/8 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large skillet over medium-high heat. Add the pinenuts and cook carefully until they are golden brown.

Add the leeks and cook, stirring frequently, until they begin to soften. Add the salt and pepper and cook for another 2 minutes. Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2


Amount Per Serving

Calories 84 Calories from Fat 31
  % Daily Value
Total Fat 4g 5%
    Saturated Fat 0g 2%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 163mg 7%
Total Carbohydrates 13g 4%
    Dietary Fiber 2g 7%
    Sugars 4g
Protein 2g
Vitamin A 30% Vitamin C 18%
Calcium 5% Iron 11%
Vitamin K 44 mcg Potassium 169 mg
Magnesium 29 mg