Leeks were prized by the ancient Greeks and Romans and were especially revered for their beneficial effect upon the throat. The Greek philosopher Aristotle credited the clear voice of the partridge to a diet of leeks, while the Roman emperor Nero supposedly ate leeks everyday to make his voice stronger.

Nutritional Information

Leeks contain a compound called flavonoids. (brief definition: Flavonoids are type of compound that are rich in antioxidant activity). Including more flavonoids in your diet could be a great way to help your body stay healthy! Leeks also contain a good amount of sulfur which may play an important role in support of our body's antioxidant and detox systems as well as the formation of our connective tissue. Leeks are an excellent source of vitamin K. They are very good source of manganese, vitamin B6, copper, iron, folate and vitamin C. Leeks are also a good source of vitamin A (in the form of carotenoids). They contain dietary fiber, magnesium, phosphorus, silicon, sulfur vitamin E, calcium and omega-3 fatty acids. ( reference: Elson Haas, staying healthy with nutrition) The folate found in leeks is partly present in the bioactive form of 5-methyltetrahydrofolate (5-MTHF).

Grainy Mustard Chicken with Leek Cream Sauce

This crowd pleasing recipe really highlights the flavor of the leeks. I use organic chicken and cream whenever possible. This recipe works very well with seafoods such as mussels or white fish as well. To make it vegetarian or vegan you could also sub out the chicken for cauliflower florets, and sub out the dairy cream for a delicious and rich coconut cream.

HANDS ON TIME: 30 mins


TOTAL TIME: 20-25 Mins.


1 Tbsp coconut oil or butter

2 large leek, white and light green parts only, chopped.

2-3 organic chicken breast

½ C of water or broth 

1 C of organic heavy cream or 1 can full fat coconut cream

2-3 Tbsp of Grainy Dijon mustard

1 Tbsp of mustard powder

a pinch of Sea salt/ Celtic sea salt

Season chicken with salt, pepper and mustard powder on both sides.

In large pan add coconut oil or butter and brown the chicken on medium to high heat . Once  chicken has browned turn the heat down to medium and add leeks, sauté until tender, about 5 minutes.

Add grainy mustard to the pan and add water or broth. Cover and simmer until the chicken is cooked through.

Once the chicken has cooked, add cream ( dairy or coconut ) and stir on a gentle simmer – about 2 minutes.

Serve warm