Katie's Healthy Bites: Fall For Fresh Sage



Sage leaves

Photo by: Volosina


Cooler temperatures mean the yearly comeback of the comforting, flavorful herb sage. The greenish-gray sage leaf boasts a delicate sweet-savory flavor that is a wonderful addition to many a meal. Get the facts on this herb, plus a few sage-laced fall recipes.

Sage Through The Ages

Derived from the Latin word salvere, meaning “to be saved," soft, slightly fuzzy sage has been revered for its medicinal and culinary uses for thousands of years. Sage originated in countries surrounding the Mediterranean Sea and lore of its healing properties are still spoken of today.

Buying and Storage Tips

Buy fresh sage instead of dry whenever possible, as the flavor is far superior in fresh.  The fresh leaves also boast a meaningful amount of vitamin C. Even better, add sage to your herb garden and enjoy it long into the fall season. Store fresh sage in the fridge and keep moist with a damp cloth to prolong its freshness. Dried sage can be stored in an air-tight container in a cool, dry place for up to 6 months.

Perfect Pairings

Sage is a wonderful accompaniment to fish, meat, poultry and eggs. It's also wonderful with most fall vegetables: squash, sweet potatoes, potatoes and more.  I also love to pair sage with beans, like in the recipe featured below. The subtle flavor of the white beans lets sage's herbaceous bite shine through.

Sauteed White Beans With Sage

2 15-ounce cans white beans
6 medium-sized fresh sage leaves or 1 teaspoon dried
2 cloves garlic, sliced thinly
1/2 cup fresh flat-leaf parsley, chopped
1 tablespoon olive oil
¼ cup white wine
Salt and pepper to taste


Heat olive oil in a medium size saucepan. Add garlic and sage and cook for 10 seconds. Add wine and cook until evaporated, about a minute. Add beans, cover and simmer until heated through: 2 minutes. Remove from heat and stir in parsley, season to taste with salt and pepper.

Nutrition Information Per Serving:
Calories: 196
Protein: 10 grams
Carbohydrate: 31 grams
Total Fat: 3 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 89 milligrams
Fiber: 12 grams
More Sage Recipes:

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

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