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Fall for New Flavors: Sage

Many cancer patients experience side effects from treatment which may include taste changes, altering the way flavors are experienced. Experimenting with different spices and herbs can help with these taste changes.

Introducing the next herb for you to try: SAGE! Sage is a great herb to start using if you aren’t already; it has a subtle flavor that will enhance your dish like nuts! (pun intended)

Nutritional Content

One tbsp of sage provides 6 calories, 1 gram of carbohydrate, 1 gram of fat, and 0 grams of protein. It contains 43% of the daily recommended value of Vitamin K. Vitamin K is found in most green leafy vegetables, and plays a very important role in blood clotting [i].

Health Benefits

Sage provides the body with a large amount of vitamin K. Vitamin K deficiency may lead to symptoms of bruising and bleeding. This is because the body uses vitamin K to clot blood and without it, it takes a longer time to stop bleeding. However, if you are on medication such as Coumadin or Warfarin (blood thinners) consult with your doctor about vitamin K consumption. These medications often cause interactions with nutrients such as vitamin K [ii].

How to Use

Sage cooks well with poultries and vegetables. It is locally used in the Mediterranean, but can be adapted to any cooking culture. Its flavor is sweet and somewhat bitter. When fresh sage is cooked or roasted, it becomes a crispy leaf that adds great texture and flavor to any dish [iii].

Common Pairings

Sage can be paired with many other herbs such as thyme, rosemary, garlic, onion, oregano, parsley, and bay leaf. But feel free to experiment!

Shelf Life

Dried sage is an easily stored herb that remains usable up to 2 years in a dry environment [iv].

Sage and Rosemary Roasted Nuts
  1. 2 cups raw nuts of your choice: can include pecans, almonds, cashews, pistachios, hazelnuts, brazil nuts, macadamia, walnuts, etc
  2. 1 dozen sage leaves, can be fresh or dried
  3. One rosemary sprig, leaves stripped
  4. 3 tbsp extra virgin olive oil or avocado oil
  5. ½ tsp salt
  6. ½ tsp ground black pepper
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  1. Preheat oven to 300 degrees F. In a bowl, mix together the nuts with herbs, oil, salt, and pepper. Then spread onto a baking sheet or tray.
  2. Bake for about an hour; the nuts should not be browned. Let them cool on the baking sheet or tray until they are crisp and crunchy, and serve.
Savor Health https://savorhealth.com/

[i] Spices, Sage. Retrieved from: https://nutritiondata.self.com/facts/spices-and-herbs/208/2

[ii] “Office of Dietary Supplements – Vitamin K.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services. Retrieved from https://ods.od.nih.gov/factsheets/VitaminK-Consumer/

[iii] Inside the Spice Cabinet: Sage. Retrieved from https://www.thekitchn.com/inside-the-spice-cabinet-sage-77424

[iv] “Food Storage – How Long Can You Keep…” How Long Do Dried Sage Leaves Last? Retrieved from https://stilltasty.com/Fooditems/index/18229


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