Sage is an herb native to countries surrounding the Mediterranean Sea, and a member of the mint family. Sage has a silvery, grayish-green color, and fresh leaves have a soft, velvety feel. It’s scientific name, Salvia officinalis, comes from the Latin word salvere that means “to save or to heal.” Sage is given this name because of its many uses for thousands of years for medicinal purposes as well as for cooking. Since sage is a hardy perennial, mild temperatures in the South extend harvest season well into the fall. Sage has a distinctive sweet but savory pine-like aroma and flavor. Sage is used in many cuisines around the world to flavor foods such as cheeses, casseroles, meats, beans, omelets or frittatas and soups. It is easy to grow sage yourself at home, in the garden or even on a sunny windowsill.
To use through the winter months, fresh sage can be dried or frozen.
Peak Time: Garden fresh from spring through fall; dried or hot house grown year-round
Average Price: $2.19 per bunch from your grocer
Tips for Selection and Storage: Choose fresh-looking green leaves without any signs of moisture, rot or yellowing. Fresh leaves with stems can be placed in a shallow cup of water on the counter or kept wrapped in a damp paper towel in the refrigerator for up to a week. You can dry sage by hanging loose bunches upside down in a dry area. This could take several weeks depending on the humidity in the area. Completely dried sage can be stored in glass canning jars for at least a year. You can also make your own “rubbed sage” — which is basically just whole, dried sage leaves that have been crumbled (as opposed to ground sage, which has a much finer texture).
Tips for Preparation: As with other fresh herbs, wash right before use. Fresh sage is usually not eaten raw since its aroma and flavor is best released mellowed when cooked. Sage has a very strong flavor that lasts even with a long cooking time, so it is best used sparingly. Dried sage has a stronger flavor than fresh and can be used in even smaller amounts in recipes. Usually, the correct ratio is one tablespoon of fresh herbs to one teaspoon of dried herbs.
Sage has been a traditional herb used with poultry, pork and lamb through history. You also can mince or chiffonade the leaves as you would basil or mint for casseroles and soups. Sage is used in Italian cuisine for sauces with tomatoes, potatoes or white beans, or fried in browned butter for a variety of pasta recipes. It also is a popular herb for sausages. Sage is often paired with onions, garlic, marjoram, rosemary, thyme, oregano and bay leaf. Sage also goes well with apples and pears in savory dishes.
Nutritional Highlights: Sage contains many powerful phytonutrients such as flavonoids and phenolic acids that function as antioxidants, as well as antioxidant enzymes that protect our cells from oxygen damage that can lead to inflammatory diseases. Sage phytonutrients also can help prevent oxidation of the fats they are cooked in. Sage is an excellent source of beta carotene, vitamin K, calcium, magnesium and potassium. Sage has been used for thousands of years in the treatment of brain diseases and recent research has shown how its active compounds contribute to brain health.
For a recipe for pasta with toasted sage, lemon and parmesan, click here.
