Leeks belong to the Allium vegetable family. They have a flavor similar to onion or scallion and similar nutrition profiles. I particularly like them with eggs. This recipe is for the cutest baked egg muffins with a lot of flavor. The bacon is essential to making the dish rich and savory. So satisfying. The use of the ramekins give it a very cute shape — great for grabbing a quick breakfast or snack!
Leeks are full of nutrition. They contain lots of vitamin A, C, E, and vitamin K as well as calcium, magnesium, phosphorus, sodium, potassium and folate.
Folate is present in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant. Folate is a key B vitamin for supporting the cardiovascular system, because it helps keep levels of homocysteine in balance. High levels of homocysteine are a risk factor for many cardiovascular diseases. For people at risk for heart disease, homocysteine should routinely be measured in the blood.
As with other Allium family vegetables, leeks have high concentrations of polyphenols. These anti-oxidants play a direct role in protecting our blood vessels and blood cells from oxidative damage from free radicals.
When working with leeks, be sure to wash thoroughly under running water. Separate the layers and inspect for any gritty dirt that may be hiding there.
Bacon is the second best food source of vitamin D when it comes from pastured hogs. However, conventional bacon is not at all healthy and I do not recommend eating it. I recommend you find a source for bacon that has no nitrates in it, is not sugar cured and most importantly, is from pigs that are raised in a humane manner. This means that they are allowed to rut around trees and shrubs and are out in the sunshine most of the time.
The vitamin D that they manufacture from skin exposure to the sun, remains in their fat. This is why lard is so high in vitamin D. Don’t be afraid of lard. When it is from a healthy animal, living the life it was intended to live (outdoors and on pasture), it is the perfect fat for cooking eggs and of course, bacon grease is the most flavorful.
Prep Time: 20 minutes
Cook Time: 25 minutes
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