Herb: Sage

Summer is here and my gardens are starting to provide a harvest, yay for fresh food right from my garden. Fresh herbs were a staple for many people before modern medicine. Many homes had an herb garden not only for culinary purposes but also for medicinal purposes. On the a 15th century list, there are over 100 herbs that are considered necessary in one’s garden! Yes 100! I am currently growing 11 in my gardens. I have a ways to go. One of the herbs I am growing is sage, and it is flourishing its first year. Sage is a staple herb around the world. It is a woody perennial from the mint family with a strong aroma and an earthy flavor. Because of the strong flavor, using it in small amounts is best when cooking. It is native to the Mediterranean area but can be grown in many other areas of the world.

Sage has a long history in both culinary and medicinal use. Its name in Latin means “to be saved”, “safe”, or “well”. The Romans used it to preserve their fatty meats. They also brought it to England where it was used to flavor mead (a honey drink) and beer. The Chinese found sage tea very tasty and would gladly trade their tea for the sage. These societies not only used sage for cooking but also used it medicinally.

Sage is loaded with antioxidants and nutrients so let’s take a look at some of these attributes.
Reduces sweating and is good for treating hot flashes in menopausal women and those who have had a hysterectomy.
Helps restore vitality and strength.
Improves brain function; “thinkers tea” is made with sage leaves. It may be helpful to improve brain function and symptoms of Alzheimer’s Disease.
Beneficial for disorders affecting the mouth and throat with its antimicrobial properties.
Sage products have been shown to lower LDL cholesterol levels and raise HDL cholesterol levels.
It is used by lactating women when it is time to wean the child as it can dry up milk production.
A hair rinse can be made with sage (especially for dark hair) to encourage growth and shine.

Medicinally, sage should not be taken by those who suffer with seizure disorders; women who are pregnant or lactating, or those suffering from anemia as sage can interfere with the absorption of iron.

Storage and Uses

There are three forms available of sage: fresh, rubbed, and powdered. Choose fresh sage whenever possible. It is pretty easy to grow so keeping a sage plant on hand can be a great asset to your kitchen. Fresh can also be purchased at most grocery stores; choose organic when available as it is less likely to have been irradiated. Leaves should be a vibrant silver-green, free of dark spots or yellowing. If you are harvesting from your own plant, use a scissors to cleanly cut each leaf, and the best flavor will be if harvested early morning or late evening. To store cut sage, wrap in a damp paper towel and place in a loosely closed glass container.

Rubbed Sage

Rubbed sage has been lightly ground and powdered is finely ground. Keep rubbed or powdered in tightly sealed glass containers in a cool, dark, dry place and it should last up to 6 months.

Powdered Sage

Conversion ratios

1 Tablespoon of fresh = 1-1/2 teaspoons rubbed = 1 teaspoon powdered.

Tips for Use

Add to stuffing served with roasted meats.
Add to breads, soups, lentils, and legumes. It is best to add near the end of cooking to maintain the flavor of sage.
Tea or tisane made from sage is an excellent diaphoretic, can reduce a fever, and alleviate hot flashes.
Sprinkle on pizza, pasta dishes, and eggs or egg dishes.
The leaves can be placed on baked fish or poultry if baking in covered or wrapped with parchment paper.
Fresh sage can be used in flavoring pickles, salads, cheese, and flavored butters.
Dried forms (rubbed or powdered) can be used in meat rubs, sprinkled on roasted vegetables, added to mashed potatoes or squash.

Herbs can add flavor and health benefits to our diet and the great thing is that you don’t need a lot. Herbs often pack a lot of nutrition in small amounts. Do you use sage in your cooking? Do you have a favorite recipe you use sage in? What is your favorite herb to cook with? If you have herbs in your garden, how many different ones to you cultivate?

Be blessed and be a blessing,

Heather

Sources:

Balch, J, M.D. and Balch, P, CNC. (2000). Prescription for nutritional healing. Avery. New York, NY.
Murray, M., M. D. (2005). The encyclopedia of healing foods. Atria Books. New York, NY.
Ramon, R., MS (2018, December 14). 12 health benefits and uses of sage. Retrieved from https://www.healthline.com/nutrition/sage.

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