Vegucation: Sage


Sage is technically an herb, but its benefits were too important to not include in this series. It’s actually closely related to rosemary, so the two share many properties. Sage was used thousands of years ago as medicine, but now is used to season dishes across the world.



Why is it beneficial?

Research has shown that eating sage can boost memory, decrease inflammation (like arthritis), and protect against free radicals. It also helps maintain bone density because of its high amount of vitamin K.

When is it in season?

Sage can be grown year round in Tennessee depending on weather and if farmers choose to grow it. Always buy organic sage whenever possible to avoid consuming extra chemicals and toxins.

How long will it keep?sage plant

Fresh sage won’t last but a few days. Keep in the refrigerator in loose packaging if you plan to use soon. If you want to make it last longer, you can dry or freeze your herbs. (See below)

How can I prepare it?

You can eat sage fresh or cooked. Usually savory foods go best with sage’s peppery flavor, but feel free to get creative. Check out the ideas listed below:

  • Add it as a garnish before serving.
  • Add it to vegetables before roasting for a deeper flavor.
  • Learn how to dry your herbs here.
  • Learn how to freeze them here with a simple ice cube tray.
  • Add it to marinades for grilling meat.
  • If you are vegetarian, sage also goes great with lentils or chickpeas.


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Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.