• 2 tbsp extra-virgin olive oil

• 1 medium leek, white and light green parts only, washed and sliced into pieces no smaller than 1/4inch

• 1 bunch asparagus (I prefer the thinner stalks but any size will work here). Trim off the tough bottom portion (~2inches) and cut the asparagus into 1inch lengths

• 1 cup fresh snap peas, rinsed and cut on a bias into 1/2inch lengths

• 1 tsp grated lemon zest

• 1 tbsp fresh flat leaf parsley, chopped

• Salt and pepper to taste

Serve with grilled steaks, chicken or Salmon, to brighten the meal and give it a fresh taste of spring. 

Leeks are part of the allium family (which includes garlic and onions). Leeks, asparagus and snap peas are excellent sources of Vitamin K1 (essential for liver production of clotting factors crucial for blood clotting) and carotenoids (beta-carotene, lutein and zeaxanthin). Beta-carotene is a provitamin A carotenoid which is converted to vitamin A in the body and supports immune function, skin and tissue health, vision support, growth and development). Lutein and zeaxanthin are antioxidants with beneficial effects on eye health.  Leeks and asparagus also contain anti-inflammatory compounds such as kaempferol and some vitamin C. Additionally, Leeks have sulfur compounds such as allicin which further enhances the heart healthy nutrient profile of the Leek. 

This combination of vegetables also offers a good source of potassium and fiber. Leeks, Asparagus and Snap peas each contain fermentable fiber making this dish a good source of prebiotics. Olive oil adds heart healthy fats, primarily monounsaturated, and Vitamin E to further enhance the anti-inflammatory properties of this dish.