Herbs for Health Recipe: Warm and Comforting Classics
Sage, the humble herb with the big reputation. For generations, it's graced our kitchens, adding depth and complexity to savoury dishes. But beyond its culinary prowess, sage holds a treasure trove of health benefits, waiting to be unlocked.
The Aromatic Allure:
Sage's essential oils, thujone and cineole, are responsible for its distinctive scent. These oils also contribute to its medicinal properties, traditionally used for sore throats, upset stomachs, and even memory enhancement. But today, we're focusing on its culinary magic.
Aromatic Arsenal of Antioxidants:
Sage boasts an impressive array of antioxidants, including vitamins A and C, rosmarinic acid, and carnosic acid. These mighty molecules combat free radicals, the pesky culprits behind cell damage and chronic diseases. Think of them as your body's personal protectors, keeping you vibrant and healthy.
Brainpower Booster:
Feeling a little foggy? Sage may be your new best friend. Studies suggest it can improve cognitive function, memory, and focus. So next time you're facing a mental marathon, ditch the energy drinks and brew yourself a cup of sage tea. Your brain will thank you.
Oral Oasis:
Sage isn't just a flavor friend, it's a champion of oral health. Its antibacterial and astringent properties help fight bad breath, soothe sore throats, and even reduce gum inflammation. So ditch the chemical-laden mouthwashes and embrace the natural power of sage.
Menopausal Magic:
Hot flashes and night sweats got you down? Sage can offer relief. Research indicates that it can ease menopausal symptoms like hot flashes, sweating, and mood swings. So ladies, embrace the sage and reclaim your cool.
Now that you're armed with the knowledge of sage's super powers, let's get cooking! Here are a few ways to incorporate this versatile herb into your diet:
Source: Taste
Mashed potatoes are a comfort food classic, but sometimes, even classics need a makeover. Enter the sweet potato and walnut mash, a vibrant twist on tradition that's equal parts creamy, sweet, and oh-so-satisfying.
Sweet Potato Mash with Walnuts and Crisp Sage
Ingredients:
- 500g Sebago potatoes, peeled, chopped
- 40g butter, chopped
- 60ml (1/4 cup) milk, warmed
- 500g sweet potato, cooked, mashed
- Handful of Walnuts, toasted
- Small bunch of sage, fried
Instructions:
Place the potato in a saucepan and cover with cold water. Bring to the boil over medium heat and cook for 25 minutes or until tender. Drain. Return to the pan. Cook over low heat for 2-3 minutes or until dry. Use a potato masher to mash until smooth. Gradually mash in the butter and milk. Season with salt and white pepper.
Swirl through cooked sweet potato. Top with walnuts and sage and drizzle with the burnt butter.
Source: BBC
There's nothing quite like a warm and comforting soup to chase away the chill. This roasted roots & sage soup is a seasonal favourite of mine, packed with the sweetness of roasted vegetables and the earthy depth of fresh sage.
Roasted Roots & Sage Soup
Ingredients:
- 1 parsnip peeled and chopped
- 2 carrots, peeled and chopped
- 300g turnip, swede or celeriac, chopped
- 4 garlic cloves, skin left on
- 1 tbsp rapeseed oil, plus ½ tsp
- 1 tsp maple syrup
- ¼ small bunch of sage, leaves picked, 4 whole, the rest finely chopped
- 750ml vegetable stock
- Grating of nutmeg
- 1½ tbsp fat-free yogurt
Instructions:
Heat the oven to 200C/180C fan/gas 6. Toss the root vegetables and garlic with 1 tbsp oil and season. Tip onto a baking tray and roast for 30 mins until tender. Toss with the maple syrup and the chopped sage, then roast for another 10 mins until golden and glazed. Brush the whole sage leaves with ½ tsp oil and add to the baking tray in the last 3-4 mins to crisp up, then remove and set aside.
Scrape the vegetables into a pan, squeeze the garlic out of the skins, discarding the papery shells, and add with the stock, then blend with a stick blender until very smooth and creamy. Bring to a simmer and season with salt, pepper and nutmeg.
Divide between bowls. Serve with a swirl of yogurt and the crispy sage leaves.
Tips for cooking with Sage:
- A little goes a long way! Sage has a strong flavor, so start with a small amount and adjust to your taste.
- Don't overcook sage, as it can become bitter. Add it towards the end of cooking for the best results.
- Experiment with different varieties of sage, like pineapple sage or lemon sage, each with its own unique flavor profile.
So, the next time you're at the grocery store, don't pass by the sage. Grab a bunch and unlock a world of culinary possibilities! With its earthy elegance and versatility, sage is sure to become your new favourite kitchen companion.
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Bonus Read:
- The Savoury Saviour – Herbs for Health: Sage
- Exploring the World of Herbs for Health, Delight and Longevity
- Harnessing the Power of Herbs for Health & Vitality
More than just taste, herbs can bring health and joy to our lives. Stay tuned for our complete collection of articles, recipes and more...
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