Mix It Up »

• Fruits & Veggies Primer
• Variety & Colours
• Storage
• Freezing
• Fresh, Frozen and Canned
• Fruits from A To Z
  • A
  • B
  • C
  • D
  • E
  • F
  • G
  • H
  • J
  • K
  • L
  • M
  • N
  • O
  • P
  • Q
  • R
  • S
  • T
  • W
• Veggies from A to Z
  • A
  • B
  • C
  • D
  • E
  • F
  • G
  • H
  • I
  • J
  • K
  • L
  • M
  • N
  • O
  • P
  • R
  • S
  • T
  • W
  • Y
  • Z

L

Leeks

Nutrition Information
1 serving = 47 g (1/2 leek)

• Very high in Vitamin K (28% Recommended Daily Intake per serving)
• Source of folacin (14% Recommended Daily Intake per serving)
• Source of Vitamin C (9% Recommended Daily Intake per serving)
• Source of iron (7% Recommended Daily Intake per serving)
• Source of magnesium (5% Recommended Daily Intake per serving)
• Fat-Free (0.1 g per serving)

Look For

Firm, crisp stalks with as much white and light green regions as possible. Avoid leeks with yellow areas or withered tops.

To Store

Refrigerate unwashed leeks in plastic bag for up to 2 weeks. Rinse before using.

To Prepare

Leeks can be eaten raw or cooked. Leeks are most commonly used in soup - If you have a favourite potato soup recipe, try adding some sliced leeks next time you prepare it.  The green tops are usually not eaten.

 

  

Lettuce, Iceberg

Nutrition Information
1 serving = 76 g (250 mL)

• High in Vitamin K (23% Recommended Daily Intake per serving)
• Source of folacin (10% Recommended Daily Intake per serving)
• Fat-Free (0.1 g per serving)

Look For

A crisp head with fresh outer leaves, free of brown spots and yellow leaves. It should be springy firm to gentle pressure.

To Store

Remove core, rinse, dry well. Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare

Tear into bite size pieces or shred for salads or sandwiches.

 

  

Lettuce, Leaf

Nutrition Information
1 serving = 58 g (250 mL)

• Very high in Vitamin K (102% Recommended Daily Intake per serving)
• Source of folacin (10% Recommended Daily Intake per serving)
• Source of iron (5% Recommended Daily Intake per serving)
• Fat-free (0.1 g per serving)

Look For

Crisp, deep coloured leaves free of brown spots and yellow leaves.

To Store

Rinse, dry well. Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare

Tear into bite size pieces or shred for salads or sandwiches.

 

  

Lettuce, Romaine

Nutrition Information
1 serving = 59 g (250 mL)

• Very high in Vitamin K (76% Recommended Daily Intake per serving)
• Very high in folacin (36% Recommended Daily Intake per serving)
• Source of Vitamin C (24% Recommended Daily Intake per serving)
• Fat-free (0.2 g per serving)

Look For

Crisp, dark green outer leaves, golden yellow inner leaves free of brown spots.

To Store

Rinse, dry well. Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare

Tear into bite size pieces or shred for salads or sandwiches.