HOME & GARDEN CONSUMER GUIDE

Savor The Flavor Of Sage

Sage was once a dominant flavor in American cooking, much used for seasoning poultry and pork, especially fresh sausage. Its use has receded as Mediterranean cooking has grown more popular, with emphasis shifting to thyme, oregano and basil, a trio of other mint-related herbs from the northern Mediterranean.

The ancient Greeks and Romans prized sage for medicinal properties they believed it had. They attributed these benefits to the oil released by a little gland at the base of each hair on its leaves. These hairs also give fresh sage leaves a velvety, even furry feel.

The ancients believed camphorous sage could help memory loss and a host of other ailments. They also used it as an antiseptic. Its astringency does, in fact, counteract the richness in foods, and sage aids the digestion, two reasons to use it more often.

Supermarkets selling fresh herbs usually have sage, and it is easy to grow in the garden. Dried sage is available both as a fine powder or rubbed. The powder, which is very potent, is best used blended with other seasonings, as in poultry and stuffing seasonings. Rubbed sage, a fluffy tangle of dried chopped sage, is easier to control if used alone. Generally, a teaspoon of dried herbs is used in place of a tablespoon of fresh, but due to its strong flavor, a half-teaspoon of rubbed sage usually is sufficient for most dishes.

Add sage early in the cooking process , so its flavor has time to meld with the other ingredients in a dish, and always cook it. One way chefs use fresh sage is to flour whole leaves and pan-frying them until crisp in a small skillet with a little oil. This makes an irresistible garnish with lean pork chops or puréed butternut squash soup.

Simmering canned white beans with sage and chopped onion in chicken broth enhances their flavor, while sautéing sliced apples and onions with sage makes a savory side dish for chicken and turkey. Sage also goes well with mushrooms, as in this meatless stew.

Squash and Wild Mushroom Stew

• 1/2 ounce dried mushrooms
• 2 lbs. butternut or calabaza squash, seeded, peeled, and cut in 1 1/2" cubes
• 1/3 cup flour
• Canola oil spray
• 1 medium onion, chopped
• 2 Tbsp. canola oil, divided
• 1/2 pound cremini mushrooms, halved or quartered
• 1 can (14.25 oz.) fat-free, reduced-sodium beef broth
• 1 tsp. poultry or stuffing seasoning
• 1 Tbsp. balsamic vinegar
• Salt and ground black pepper, or to taste
• 1 cup fine bulgur
• 1 3/4 cup boiling water
• 3 fresh sage leaves, finely minced, for garnish (optional)

Soak dried mushrooms in 1/2 cup warm water until soft, 20 to 30 minutes. Drain, reserving soaking liquid. Coarsely chop the mushrooms and set aside. Light dust surfaces of squash with flour and set aside.

Coat a large, deep skillet with cooking spray and heat over medium-high heat. Add onions and brown, about 6 minutes. Push them to one side of the pan and add half the oil. Add squash and sauté, stirring constantly, until lightly browned, about 6 minutes. If necessary, do this in two batches, using the remaining tablespoon of oil.

Add the mushrooms, soaking liquid, broth and stuffing seasoning. Bring to a boil. Immediately reduce heat. Simmer until squash is fork-tender, about 20 minutes. Stir in vinegar. Season to taste with salt and pepper.

While stew simmers, place bulgur in heatproof bowl. Pour boiling water over grain. Soak until bulgur has absorbed water and is tender, 15 to 20 minutes.

Divide bulgur among 6 bowls. Ladle stew over the bulgur. Top each with sage. Serve.

Makes 6 servings.

Per serving: 220 calories, 5 g. total fat (less than 1 g. saturated fat), 42 g. carbohydrate, 7 g. protein, 9 g. dietary fiber, 181 mg. sodium.

By Dana Jacobi for the American Institute for Cancer Research
“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.