Sage: Fragrant Mediterranean Herb for Flavor and Wellness
An aromatic herb with earthy, slightly bitter notes—used for roasts, stuffings, sauces, and herbal teas.
What Is Sage?
Sage (**Salvia officinalis**) is a **woody Mediterranean herb** known for its **earthy, resinous aroma** and slightly bitter finish. It’s a classic with poultry, pork, butter sauces, and root vegetables.
Nutrition (per 1 tbsp dried, ~2 g)
- **Calories:** ~6 kcal
- **Carbs:** ~1.2 g (with **dietary fiber**)
- **Fat:** ~0.3 g (trace healthy oils)
- **Minerals & vitamins:** small amounts of **vitamin K, iron, calcium**
- **Phyto-compounds:** rosmarinic acid, carnosic acid (antioxidants)
Potential Benefits
- **Antioxidant & anti-inflammatory** compounds (rosmarinic/carnosic acids).
- May support **digestion** and reduce heaviness after rich meals.
- Traditional use for **sore throat** and **focus** (aroma).
Possible Drawbacks
- **Strong flavor**; overuse can make dishes bitter.
- Very high supplemental doses (essential oil, thujone) are **not recommended** in pregnancy; culinary amounts are generally safe.
- Some people may be sensitive to **sage pollen/oils**.
Culinary Uses
- **Butter & pan sauces:** brown butter with sage for pasta, gnocchi, or squash.
- **Roasts & stuffings:** classic with turkey, chicken, pork, and bread stuffings.
- **Vegetables & legumes:** great with beans, pumpkin, potatoes, and mushrooms.
- **Tea & infusions:** steep fresh or dried leaves; add honey and lemon.
Summary
Sage adds depth and warmth to savory dishes while offering gentle digestive and antioxidant support.
- 1. Sage
Sage (žalfija): aromatična, blago gorka mediteranska biljka; koristi se svježa ili suha za mesa, povrće i sosove.