Sage has been revered for centuries for its medicinal and culinary uses. The botanical name comes from the Latin word “salvere”, which means “to be saved”. A member of the mint family of plants and closely related to rosemary, its warm, musky scent is essential in making the fragrant dressing that pairs so well with turkey.
Index
Salvia – What is it
A perennial plant growing 1 to 2 feet tall, sage produces small, greyish-green, deeply streaked leaves, with the intensity of the flavor becoming stronger as the plant ages.
Sage comes in various forms: Russian sage is known for its lavender-purple flowers and ornamental applications, while common sage is considered for its pungent aroma that is widely used in cooking.
Salvia – Characteristics
Golden sage has variegated leaves, and purple sage indicates the color of the leaf and the flower it produces. Tricolor is just that, with variegated white, purple, and green leaves. The three-lobed sage denotes three leaves to one stem. Sage usually comes in one of three forms: fresh, ground, and “rubbed.”
Rubbed sage literally comes off the leaf almost like powder and is extremely light and fluffy. Fresh is the tastiest and most fragrant, making the recipes spicier. When fresh sage isn’t available, your best bet is ground sage, although it tends to lose its strength after about a year. It is best stored in a cool, dark place, in a glass jar with a tight-fitting lid.
Salvia – Keys to grow
If you are growing your own sage plants, knowing the best time to harvest is important for high-quality results. The best flavor for sage is the time before the plant blooms and when the leaves are large enough to be used.
However, during the first year of growth, don’t harvest too much to help your plants mature to their full potential. To choose the best leaves, choose the ones that have a vibrant grayish-green color and are free of spots and yellow in color.
Sage – Uses
It is perhaps the most used in the preparation of sausages, although it combines well with any meat, especially poultry. It is known for the distinctive flavor it gives to classic holiday fillings. But it’s also a source of flavor in bean dishes, tomato sauces, tortillas, polenta, chicken risotto, pesto, and sage butter for pasta and trout.
Sage is often combined with other herbs such as thyme, marjoram, and rosemary, and it harmonizes well with garlic, onion, oregano, parsley, and bay leaf. The earthy flavor of sage creates a nice contrast to sweet or sour flavors and is therefore often paired with pineapple. Sage can also be infused into simple syrups to complement cocktails and other beverages.
Large sage leaves can be deep-fried for a flavorful, crunchy chip that can later be used as a garnish or condiment in any dish. Cooking softens the flavor of the sage, so if you want a mild sage flavor, add it at the end of the cooking process. If you like your flavor more robust sage, add at the beginning.
Salvia – Benefits
Sage is highly nutritious and tasty. It can help protect body cells from damage caused by free radicals due to its high antioxidant capacity.
Free radicals often cause cells to die and can lead to impaired immunity and chronic disease. Other potential benefits include:
1) Alzheimer’s treatment
A recent review of studies showed that sage species could positively impact cognitive abilities and protect against neurological disorders.
The author of the study argues that: “In vitro, animal studies and preliminary human studies have supported the evidence for Salvia plants to improve cognitive abilities and protect against neurodegenerative disorders.”
2) Lowering blood glucose and cholesterol.
Sage can lower the amount of glucose in the blood. One study saw 40 people with diabetes and high cholesterol take sage leaf extract for 3 months. At the end of the trial, the participants had lower fasting glucose levels, lower average glucose levels over a 3-month period, and lower levels of total cholesterol, triglycerides, and levels of harmful cholesterol. However, the participants had elevated levels of HDL, or “good” cholesterol.
3) Controlling inflammation
Although more evidence is needed to confirm this benefit, certain compounds in sage appear to have anti-inflammatory action.
Salvia – Nutrition
Sage contains a large amount of nutrients and vitamins. However, because it is normally consumed in such small amounts, sage does not provide significant amounts of calories, carbohydrates, protein, or fiber.
One teaspoon of ground sage still contains several powerful nutrients, including:
- 2 calories
- 3 grams (g) of magnesium
- 1 g of phosphorus
- 7 g of potassium
- 2 micrograms (mcg) of folate
- 24 mcg beta carotene
- 41 international units (IU) of vitamin A
- 12 mcg of the vitamin K
Sage also contains numerous anti-inflammatory and antioxidant compounds that may be beneficial to your health. These compounds include:
- 1,8-cineol
- alcanfor
- borneol
- canfeno
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.
