Sage Greek for Healing Cooking. Salvia triloba syn. Salvia fruticosa. Plant Family: Lamiaceae. Also known as Greek sage, common sage, garden sage. It belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme. Greek sage is a perennial shrubby herb, native to the eastern Mediterranean, including Turkey, Greece, the Canary Islands and North Africa. It grows to a height of 60cm rising to 90cm when the plant is in flower. The stems and leaves have a downy coating of fine hairs, the leaves are opposite, entire, tri-lobed and glaucous green in colour, the downy coatings give the leaves a silvery-grey colouring. The 2-lipped flowers rise in whorls on flower stalks approximately 30cm above the leaves and are pale lilac to deep lilac in colour and 1.3cm in length. Greek sage has a subtler flavour and aroma to Common Sage (Salvia officinalis).Sage contains a naturally occurring source of salicylates and is best avoided by people eating a salicylate free diet. Sage adds a special flavour to biscuits or scones, as well as bread. It is most famed for sage and onion stuffing which accompanies chicken, turkey and roast pork. Try dusting a pork roast with dried sage before roasting. When roasting chicken or turkey, use your fingers to gently separate the skin from the breast meat, and then rub a little sage butter on the breast and under the skin. Pat down the skin, then roast and enjoy.
Not only does sage smell and taste good – it does you good as well. Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds. Sage is also used as a natural cleaning agent, pesticide and ritual object in spiritual sage burning or smudging.
- Sage packs a healthy dose of vitamins and minerals, including vitamin B6 and K.
- It is loaded with Antioxidants which are molecules that help fortify your body’s defenses, neutralizing potentially harmful free radicals that are linked to chronic diseases. One study found that drinking 1 cup (240 ml) of sage tea twice daily significantly increased antioxidant defenses.
- It also lowered both total cholesterol and “bad” LDL cholesterol, as well as raised “good” HDL cholesterol.
- Sage has antimicrobial effects, which can neutralize microbes that promote dental plaque.In one study, a sage-based mouthwash was shown to effectively kill the Streptococcus mutans bacteria, which is notorious for causing dental cavities.
- Sage may also treat throat infections, dental abscesses, infected gums and mouth ulcers. However, more human research is needed to make comprehensive recommendations.
- During menopause, your body experiences a natural decline in the hormone estrogen. This can cause a wide range of unpleasant symptoms. Symptoms include hot flushes, excessive sweating, vaginal dryness and irritability. Common sage was traditionally used to reduce menopause symptoms. It’s believed that compounds in sage have estrogen-like properties, allowing them to bind to certain receptors in your brain to help improve memory and treat hot flushes and excessive sweating. In one study, daily use of a sage supplement significantly reduced the number and intensity of hot flushes over eight weeks.
- The leaves of common sage have been used traditionally as a remedy against diabetes. Human and animal research indicates that it may help lower blood sugar levels.
- Sage can help support your brain and memory in several ways.For one, it’s loaded with compounds that can act as antioxidants, which have been shown to buffer your brain’s defense system. It also appears to halt the breakdown of the chemical messenger acetylcholine (ACH), which has a role in memory. ACH levels appear to fall in Alzheimer’s disease. In healthy adults, sage was shown to improve memory in low doses. Higher doses also elevated mood and increased alertness, calmness and contentedness.
- Sage has been linked to other potential health benefits, such as relieving diarrhea, supporting bone health and combating skin aging.
Dried sage is often preferred by cooks and comes ground, rubbed or in whole leaves. Here are some ways you can use dried sage: As a rub for meats. As a seasoning for roasted vegetables. Combined with mashed potatoes or squash for a more earthy flavor. Or as a healthy herb tea.
Sage is safe to eat and has no reported side effects, though consuming sage essential oils or too much sage tea may be linked to adverse effects. But to be on the safe side, if you are pregnant, breastfeeding or taking prescribed drugs, have a chat to your healthcare provider first. Always thoroughly research any new herb you are thinking of using.
To make a lovely cup of sage tea, pour a cup of just off the boil water onto a teaspoon of dried sage ( a tablespoon if using fresh sage), allow to steep for 5 minutes, strain and add a teaspoon of honey if liked and a slice of fresh lemon. It may also be drunk cold with ice. It also combines well with mint leaves, and feel free to add a cinnamon stick or even a few cloves or star anise.