100 grams of ground sage contains about 415 calories, making it a potent addition to any diet. Sage has been a staple herb in traditional medicine for centuries, prized for its health benefits and versatility in cooking.

Beyond its distinctly earthy flavor, sage is rich in antioxidants and anti-inflammatory compounds, making it a powerful ally in the fight against chronic disease. The herb has also been found to improve memory and cognitive function, making it a popular choice for students and busy professionals.

In this article, we'll explore some of the many health benefits of sage and provide practical tips on how to incorporate it into your cooking.

Health Benefits of Sage

Sage has been found to have potent antioxidant and anti-inflammatory properties, making it an effective tool in the prevention of chronic diseases such as heart disease and cancer. The herb has also been found to improve memory and cognitive function, potentially reducing the risk of cognitive decline and dementia. When consumed in moderation, sage has been found to be safe for most people and is an excellent way to support overall health and wellness.

How to Use Sage in Cooking

Sage is commonly used to season meats, soups, and stews, adding a savory and slightly bitter flavor. It can also be used to make sauces and rubs for roasted or grilled meats. For a simple but delicious side dish, saute sage leaves in butter and serve with roasted root vegetables or mashed potatoes. Finally, sage can be used to make a flavorful and fragrant tea, perfect for sipping on a chilly evening.

Sage Seasoning Options

Fresh sage leaves are excellent in soups, stews, and roasted meats, offering a more intense flavor than dried sage. Ground sage is the most common form of the herb, and can be used in a variety of dishes, from stuffing and sausage to pasta sauces and vegetable dishes. Sage oil can be made by steeping fresh or dried sage leaves in a high-quality oil, adding a subtle and aromatic flavor to dressings, marinades, and sauces.

Sage Nutrition Facts

100 grams of sage contains approximately 415 calories, 80 grams of carbohydrates, and 10 grams of fat. The herb is also rich in antioxidants, vitamin K, and other essential vitamins and minerals. While sage is high in calories, it is also very nutrient-dense, making it an excellent addition to a healthy and balanced diet.

Potential Sage Side Effects

Some people may experience allergic reactions to sage, including skin irritation, swelling, or difficulty breathing. In rare cases, sage may cause gastrointestinal upset, including nausea, vomiting, and diarrhea. Finally, sage should be used in moderation, as consuming large amounts may be harmful, particularly for pregnant or breastfeeding women.

Sage vs. Other Herbs

Rosemary: Like sage, rosemary is a rich source of antioxidants and anti-inflammatory compounds. It also contains more vitamin A and calcium than sage, making it a great choice for supporting healthy bones and vision. Thyme: Thyme is another antioxidant-rich herb that has been found to improve respiratory health and reduce inflammation in the body. It is also lower in calories than sage, making it a great choice for those watching their weight. Basil: Basil is a fragrant and flavorful herb that is rich in vitamins C and K, as well as antioxidants. While it is lower in calories than sage, it is also less rich in flavor and may not be the best option for those looking for a deep, earthy taste.

Sage in Traditional Medicine

In Greek and Roman cultures, sage was used to treat a variety of ailments, including digestive issues, respiratory problems, and skin conditions. In Chinese medicine, sage was used to promote the flow of qi, or energy, throughout the body, and was believed to have both cooling and warming properties. In Native American cultures, sage was burned as a smudge to ward off negative energy and promote healing, and was also used to treat influenza and other respiratory infections.

Sage Tea Recipe

Ingredients: 1-2 teaspoons of dried sage leaves, 2 cups of water, honey or lemon to taste. Instructions: Bring the water to a boil in a small saucepan. Add the sage leaves and simmer for 5-10 minutes, or until the tea is fragrant and flavorful. Strain the tea and sweeten with honey or lemon if desired. Sage tea can be enjoyed hot or cold, and is a great alternative to coffee or traditional tea for a midday energy boost.

Sage Cooking Tips

To preserve the flavor of fresh sage, wrap the leaves in a damp paper towel and store in an airtight container in the refrigerator for up to a week. When cooking with dried sage, use just a pinch or two to avoid overpowering the dish. Too much sage can leave a bitter aftertaste or overwhelm other flavors in the dish. Sage pairs well with a variety of seasonings, including thyme, rosemary, garlic, and oregano. Experiment with different combinations to find your favorites.

Sage Storage Tips

For fresh sage, wash and dry the leaves thoroughly, then wrap in a damp paper towel and store in an airtight container in the refrigerator for up to a week. Dried sage should be stored in an airtight container in a cool, dry place, away from direct sunlight or heat sources. To extend the shelf life of your sage, consider freezing it in an ice cube tray with a little bit of water or oil, then storing in an airtight container in the freezer.