05/20/2026
Our Cooking Club youth harvested wild ramps (zhegagosh / zhegagwesh) and made wild ramp butter and olive oil.
Kë Zhegagoshkémen – lets harvest onions
Kë mbëdékémen – lets make butter
10 Health and Nutrition Benefits of Leeks and Wild Ramps (https://www.healthline.com/nutrition/leek-benefits )
1.Leeks are low in calories but high in
nutrients, particularly magnesium and vitamins A, C, and K. They boast small
amounts of fiber, copper, vitamin B6, iron, and folate.
2. Leeks are rich in antioxidants and sulfur
compounds, especially kaempferol and allicin.
These are thought to protect your body from disease.
3.Leeks contain heart-healthy plant compounds
shown to reduce inflammation, cholesterol, blood pressure, the formation of
blood clots, and your overall risk of heart disease.
4.The fiber and water in leeks can promote
fullness and prevent hunger, which may aid weight loss. Furthermore, this
vegetable is very low in calories.
5. Some studies suggest that leek compounds may fight cancer and that high intake of alliums, including leeks and wild ramps,
may lower your risk of this disease. Still, more studies are needed.
6.Leeks are a good source of soluble fiber,
which feeds the beneficial bacteria in your gut. In turn, these bacteria reduce
inflammation and promote digestive health.
7.May lower blood sugar levels. The
sulfur compounds in alliums have been shown to effectively lower blood sugar levels
8. May promote brain function. These
sulfur compounds may also protect your brain from age-related mental
decline and disease
9. May fight infections. Research in animals shows that kaempferol, which is present in
leeks, may protect against bacterial, virus, and yeast infections
10.Leeks make a delicious, nutritious, and versatile addition to any diet.
To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts.
Then, slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers.
Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them.
They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes. You can also eat them on your own.
You can refrigerate raw leeks for about a week and cooked ones for around two days.
Unlike cultivated leeks, wild ramps are incredibly pungent. Just a small amount of ramps can add a burst of strong, garlic-like flavor to your favorite dish.
