Welcoming Fall with Flavors of Sage

Article by Chef Anne Quinn Corr

Egg noodles are a blank canvas for painting an invigorating and savory masterpiece of flavor.  Basil, made into a bright green pesto, is a familiar example that is popular in many old-world and new-world kitchens. Basil is a sign of summer, but as the weather cools, it’s time to turn to other herbs to brighten a dish with an aromatic punch.

Sage is perfect for the fall and winter. Think Thanksgiving. What would stuffing be without the piney, woodsy flavor of sage? But you don’t have to wait until Turkey Day to savor the flavor of this extraordinary plant. Try adding sage to your menus for an unusual spin with health benefits that can be long-lasting.

Salvia officinalis, the Latin name for sage, is native to the Mediterranean region and southern Europe.  From the Latin word salvare, meaning “to save,” the name indicates its importance as a healing plant.  In medieval Greece and Rome, it was used to treat a sore throat or mouth, insomnia, fevers, and epilepsy.  Salvia spp. is in the mint family, Lamiaceae, which includes peppermint, spearmint, oregano, and catnip. All the plants in this family have square stems and aromatic leaves.

According to the National Center for Complementary and Integrative Health, a branch of the National Institutes of Health that tracks scientific journal studies of the herb, sage is often touted as a remedy for “sore throat or mouth, memory loss, diabetes, high cholesterol, and other conditions.”

High in Vitamin K as well as other nutrients, sage is a good source of antioxidants that fight free radical damage from chronic disease.  The 160 polyphenols present in sage may have anti-inflammatory and anti-cancer effects. Sage also contains terpene derivatives,  thujone and camphor, two compounds that could damage the nervous system in large amounts. However, culinary uses of the plant are not a risk. Sage extracts, tinctures, and oils are the culprits that can cause overconsumption.

Sage is good for dental health and in the past was used as a toothbrush substitute and has shown some promise in reducing the frequency of hot flashes in menopausal women. Sage also shows an effect on people with diabetes by reducing blood sugar levels though more study is needed to support that theory.  Studies with Alzheimer patients show that sage promotes problem-solving, reasoning, and memory. Sipping sage tea may lower the “bad” LDL cholesterol and raise the “good” cholesterol.

When purchasing dried sage for cooking, consider two alternatives—rubbed sage and ground sage. Rubbed sage is made from just the dried leaves and has a fluffier texture than ground sage.  Ground sage is made by grinding the whole plant and is stronger in flavor. A little goes a long way. Fresh sage is widely available in grocery stores in the produce aisle in the fall and winter. Or you can grow your own if you buy a plant from a nursery.

It is important to note that sage and sagebrush are not in the same family. Sagebrush is so abundant in the west that the region is known as the Sagebrush Sea and stretches across Washington, Oregon, California, Nevada, Wyoming, Utah, Colorado, Arizona, and New Mexico. Sagebrush is officially known as Artemisia and it is a member of the aster family, Asteraceae. The plants are native to the plains and semi-arid mountain slopes of North America and have roots that burrow 6 feet into the earth. The plants provide habitat for the sage grouse and other small birds, as well as winter forage for elk and deer. 

Though not used in the kitchen as a flavoring agent, sagebrush was sacred to the Native Americans who used the plant as a medicinal tea as well as burning the wood for fuel and using the stringy bark to make ropes and baskets.

Sage that is used ceremonially by the Natives for smudging to purify houses is white sage from California, Salvia apiana, and over-harvesting is threatening this plant so important to Native cultures.

Be sage, that is be wise and prudent and use sage in your cooking. Starting with some egg noodles!

Craving some sage and egg noodles? See Chef Anne's Egg Noodles with Sage, Pancetta, and Parmesan recipe. It's a perfect weeknight recipe to welcome fall and give the family something special.