Sage

DESCRIPTION

Sage is a robust, pungent and aromatic herb native to the Mediterranean with a unique and strong flavor that can be described as pungent, earthy and rich with notes of eucalyptus, citrus, pine and mint. The taste and astringent texture of sage is quite unique and and different from other herbs. Sage is used in American and Mediterranean cuisines, and is especially common in French and Italian cooking. It belongs to the mint family and is botanically related to basil, lavender marjoram, oregano, sage, rosemary and thyme. There are over 900 different species of sage, and the flowers of the plant are also edible. 

Sage is loaded with vitamins A and Vitamin K as well as antioxidants and essential oils called lutein and rosmarinic acid with anti-inflammatory, anti-fungal and anticeptic properties. It is especially high in vitamin A and K, and also contains impressive amounts of minerals including calcium, iron, manganes and magnesium. The name sage comes from the Latin word “salvere”, meaning “salvation”, and sage has been revered as a sacred and medicinal herb in many cultures and traditions, possibly even the oldest herbal medicine known in history. It contains antioxidants called terpenes, that are believed to prevent ageing and promote longevity. These antioxidants have also been valued as natural preservatives to extend the shelf life of food. In the Middle Ages, Europeans used sage to protect themselves from witchcraft, and to this day it is still used in clearing and purifying rituals. Sage has also been highly prized and valued within Traditional Chinese Medicine for thousands of years. 

VOLUME: Moderate/loud

PH: Highly alkaline

FLAVOR PAIRINGS 

Almonds, amaranth, apples, artichokes, asparagus, aubergine, avocado, bay leaf, banana, beans, beetroot, bell peppers, blackberries, blueberries, Bragg aminos, broccoli, brussels sprouts, buckwheat, cabbage, carrot, cashews, cauliflower, celery, celeriac, chickpeas, chili, chives, coconut aminos, coconut blossom nectar, coconut cream, coconut kefir, coconut yogurt, corn, cucumber, dates, fennel, fennel seeds, figs, garlic, ginger, goji berries, grains, grapefruit, grapes, green beans, hazelnuts, hemp seeds, honey, kombucha, leafy greens, leeks, lemon, lentils, lettuce, lime, macadamias, maple syrup, marjoram, millet, mint, miso, mushrooms, nut cheeze, nut cream, nuts, oil, onions, oranges, oregano, parsnip, parsley, pasta, peanuts, pear, peas, pecans, pepper, pili nuts, pineapple, pine nuts, pistachios, polenta, potatoes, pumpkin, pumpkin seeds, quinoa, radish, raspberries, rice, rosemary, rutabaga, sesame seeds, smoke, snow peas, spinach, squash, strawberries, sunflower seeds, swede, sweet potato, tamari, tempeh, thyme, tofu, tomatoes, turnip, turmeric, vegan butter, vegan cheeze, vegan cream, vegan yogurt, vinegar, walnuts, young jackfruit, zucchini 

SELECTING 

Fresh sage is available year-round in the produce section of most grocery stores or farmer’s markets. You can find sage fresh or dried, although when it comes to cooking many people find the flavor of fresh sage is superior to that of the dried herb. 

Dried sage is available in the spice isle and comes either whole, lightly ground or powdered. Dried sage is commonly irradiated. Food irradiation is a processing and preservation technique where food is exposed to doses of radiation from infrared light, microwaves or electromagnetic waves. During this procedure, the herb will loose vitamins, minerals and antioxidants. Also, irradiation forms toxic chemicals such as benzene and toluene, chemicals known to cause cancer. The best way to avoid irradiated food is to buy organic. Organic dried sage is available in health food shops and online. 

Online or at your health food shop you can also find sage essential oil which holds the essence of the plant and is extracted and sold in small bottles. Use it in a steam vaporizer or essential oil lamp to infuse the room with purifying aroma. Sage oil Is usually only for external use so it should not be ingested. 

HOW TO USE 

Sage can be used raw or cooked. The stems of sage are not edible, so pick off the leaves for using, but don’t throw away the stems. They can be dried and used for burning as incense. Sage leaves are quite robust and can hold up well even in high temperature dishes such as baking, grilling and roasting. However, the leaves may loose their color and become soft and lifeless if overcooked. If you prefer more vibrant and green sage, add towards the end of cooking. 

Sage is frequently used in Mediterranean cuisine, added to pasta, pesto, pizza, beans, risotto, dressings, soups, stocks, casseroles and stews. Others associate sage with the American holiday thanksgiving, since it is often used for stuffings and roasts together with thyme and rosemary. The piney and citrusy notes of sage cuts fatty and rich textures nicely which makes sage pair really well with ingredients such as vegan butter, nut cheeze and plant based cream. The bold flavor of sage is also especially complimentary to foods with strong flavors that can hold their own – such as root vegetables and roasted meat substitutes. Just like rosemary, use carefully. A little goes a long way and sage can easily overpower other flavors if you add to much.

A sprinkle of fresh, raw sage mixed in or on top of your food is a really great way of adding flavor and upgrading the health benefits of any meal. However, raw sage has an astringent texture that some people find unpleasant on the tongue. This is a matter of taste, but a good way to avoid such issues is to mince or chiffonad the leaves before using raw. When it comes to cooked sage this is not an issue. 

When using dried sage, you will need a significantly less amount compared to fresh. Dried sage benefits from being rehydrated and heated when it comes improving the flavor. This can be done by adding it to a heated casserole, stew or soup, broth or tea. Dried sage should be added at the beginning of cooking. 

Try making a sage infused condiment by adding about 2 tablespoons dried /non rehydrated) sage sprigs to 1 cup oil, vinegar or honey. The antioxidants also work as a natural preservative to prolong the shelf life of other food and prevent oils from rancidity.

Something else to try is to infuse steaming hot water with sage (fresh or dry) and take as a healing tea. You can also make sage infused water by adding a few sprigs to your pitcher of drinking water and steeping overnight in the fridge. 

Dried sage has also been used traditionally in clearing rituals by burning the leaves. The smoke has a refreshing, strong aroma that is believed to purify the air and eliminate negative energies in homes and around people. 

Sage essential oil can be used in a steam vaporizer or essential oil lamp to infuse the room with purifying aroma. You can also add a few drops of sage oil to your massage oil or bath water. 

STORING 

For optimum shelf life, avoid chopping or washing fresh sage until ready to use. If you prefer to wash your sage before storing, use cold water and dry thoroughly, preferably by using a salad spinner, then place in a sealed container or zip-lock bag lined with a paper towel. The paper will absorb excess moisture which will prolong the shelf life of the herb. Store like this in the refrigerator for about 2 weeks. To extend shelf life further, sage sprigs can be stored in a glass with the bottom of the stems submerged in water, just like flowers in a vase. Then wrap the whole thing loosely in plastic and refrigerate for up to 3 weeks. Change the water every once in a while.

You can also store fresh sage in a sealed zip-lock bag or airtight container in the freezer, although a better way to freeze sage is to use the ice cube method. Place the sage whole or chopped in an ice cube tray and fill up with water or oil and freeze. Then transfer the herb cubes to an airtight container or zip-lock bag. The oil cube can be thawed and used for sautéing, or simply plopped into your soup or casserole. Or why not add as a finishing touch to your steaming hot rice, pasta or potatoes. The ice cube can be added to soups, stews or drinks.

Another option is to make sage butter by combining 2 parts of vegan butter with 1 part minced sage. Herb butter freezes well. Divide into portions before freezing for extra convenience. 

If you have an excessive amount of fresh sage, you can dry it in a dehydrator. Spread the herb with or without stems on a dehydrator tray lined with a non-stick sheet. It’s a good idea to place a mesh screen on top to prevent the herbs from flying around. Dehydrate at 35°C (95°F) until all moisture is gone and the leaves are crunchy. Another option is to air-dry the sage sprigs by wrapping a bunch in paper tied with a string like a bouquet, and hanging it upside down in a dry room with good ventilation. Dried sage is best stored in a dark tinted glass jar in a cool, dark and dry pantry for up to 1 year. For longer shelf life, keep refrigerated. 

SUBSTITUTIONS 

Rosemary, thyme, tarragon

HEALTH BENEFITS 

Sage is a potent medicinal herb that has been used since ancient times for it’s phenomenal healing power. It can be consumed as is, in a capsule, as an herbal infusion, used topically, or dispersed as aroma. Sage contains powerful anti-inflammatory, anti-viral and anti-bacterial compounds such as luteolin and rosmarinic acid with an extensive range of health benefits. These immune boosting properties support the body to fight off bacterial and viral infections, warding off a whole host of diseases such as colds, flus, arthritis, atherosclerosis, osteoporosis, prostatitis, Parkinson’s, IBS, heart disease and even cancer. These compounds have also proven to help with respiratory conditions such as bronchial asthma, sore throat and coughs. 

Adding sage to the diet on a regular basis is also great for the gut, supporting digestion of fats, relieving bloating, constipation and upset stomach. It can also help balance hormones naturally to regulate the menstrual cycle, relieve PMS symptoms and reduce menopausal sweats. A German study showed that consuming sage regularly could reduce sweating by as much as 50%. It is also a great deodorizer that can help reduce body odor. 

Research published in 2003 proved that sage can improve memory and enhance concentration significantly, even in small doses. Other data and research shows that the medicinal properties in sage act similar to pharmaceutical drugs used today to treat Alzheimer’s disease, and sage has long been recognized for its ability to treat cerebrovascular disease.

Recent research also shows that sage leaf extract can help balance blood sugar levels, lower cholesterol and prevent diabetes. 

Sage is also helpful when it comes to dental health. Making a strong sage tea to both drink and use as a mouthwash can help prevent and soothe canker sores and gum disease.