7 Healthy Vegan Recipes Using Sage For Your Kids
Sage is one of those spices that can elevate a dish to new heights. Sage, on the other hand, can be the star of your dish, especially around the holidays. Sage is a member of the mint family and lends an earthy flavour to dishes and a strong, inviting aroma. Even if it's the star of your dish, a small amount goes a long way! So let’s try some delicious vegan recipes using sage.
Health Benefits Of Sage
Sage is a herb that many Americans have in their spice cabinets. Sage is frequently dried and used to flavour meals like stuffing for Thanksgiving. Sage also contains therapeutic capabilities, which have been used in Eastern and Western cultures for ages. Here I’ve shared some health benefits of sage.
1. Cancer Prevention
Breast cancer, colon cancer, chronic myeloid leukemia, prostate cancer, liver cancer, and small-cell lung carcinoma have all been shown to be inhibited by components of Salvia officinalis or Salvia lavandulaefolia (carnosol, rosmarinic acid, and ursolic acid, among others) in test tubes. According to a 2017 review of studies, rosmarinic acid given daily to mice was able to prevent skin cancer and bone metastasis from breast cancer, despite the fact that test-tube results rarely translate to humans.
2. Lower Cholesterol
Sage's activation of the PPAR gamma molecule, which boosts metabolism and reduces inflammation, may be most noticeable in its cholesterol-lowering effects. According to a study published in the journal Phytotherapeutic Research, this benefit is more than marginal. After three months, the study showed that those who were given 400 mg to 1500 milligrams of sage daily (in the form of powder, tea, or a supplement) had an improvement in their blood lipids (fats).
3. Improved Memory
Sage may help with memory and information processing, according to research. While the evidence is still limited, a 2017 review of studies found that chemicals in sage can affect biological pathways linked to cognition.
Two forms of phenolic acids present in sage, rosmarinic acid and caffeic acid, have been demonstrated to boost alertness and cognitive skills in mice. Short-term memory, alertness, and speed recall were also improved in other research included in the analysis. Mood and alertness were also mentioned as benefits.
4. Anti-Inflammatory Effects
Sage has been shown to help inflammatory diseases like sore throats and sunburns. An oral spray containing a sage and echinacea extract was shown to be just as efficient in treating an acute sore throat as a mixture of chlorhexidine and lidocaine, two pharmaceutical medications typically used in oral anesthetics, according to a Swiss study.
When used as a salve or ointment, these characteristics are thought to be helpful in easing tonsillitis discomfort and expediting the healing of cold sores. In another study, sage oil was found to have anti-inflammatory and antibacterial properties, allowing it to relieve minor inflammatory skin disorders such as sunburn and folliculitis.
5. Hot Flashes
Women going through menopause may experience hot flashes and night sweats. According to a study published in the International Journal of Medical Research and Health Sciences, a 100-milligram daily dose of S. officinalis (sage) delivered in an oral tablet over eight weeks reduced the incidence of these and other menopausal symptoms compared to women who took a placebo. Furthermore, it did so without affecting hormone levels, and sage has not been proved to aid women with irregular periods.
Vegan Recipes Using Sage
1. Sage & Garlic Roasted Vegetables
Roasted potatoes, broccoli, Brussels sprouts, carrots, and pecans are tossed in sage-garlic butter for a fashionable and easy side dish.
Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 5
- Little Potato Company Chilean Splash Creamer potatoes: 2 cups
- Large broccoli florets: 2 cups
- Large carrot cut into sticks (1 cup): 1 large
- Trimmed, quartered Brussels sprouts: 1 cup
- Melted vegan: 3 tablespoons
- Garlic, minced: 3 cloves
- Salt: ½ teaspoon
- Pecan halves: ½ cup
- Fresh sage leaves, for garnish (optional)
- Olive oil for frying garnish (optional)
- Black pepper, to taste
- Preheat the oven to 425°F (220°C). Using parchment paper, line a baking sheet.
- Toss quartered Creamer potatoes with broccoli florets, carrot sticks, quartered Brussels sprouts, melted vegan butter, garlic, sage, salt, and pepper in a large mixing bowl. Massage them to integrate the flavours of the garlic, sage, salt, and pepper into the vegetables (particularly the broccoli tops). Arrange the vegetables in a single layer on a baking sheet in the oven.
- Preheat the oven to 350°F (180°C) and bake for 25 minutes. Add nuts to the same bowl where you mixed the vegetables and toss to cover with the remaining butter, garlic, and sage. Season to taste with salt and pepper.
- After the veggies have baked for 25 minutes, add the seasoned nuts to the baking sheet and bake for another 5 minutes, or until the vegetables are tender and browned and the pecans smell toasty.
2. Vegan Sage Brown Butter Sauce
The Sage Brown Butter Sauce is a quick, simple 5-minute vegan lemony, garlicky sauce.
Prep time: 5 minutes | Cook time: 5 minutes | Servings: 5
- Vegan butter: ¼ cup
- Fresh sage leaves: 8
- Fresh garlic, minced: 1 clove
- Lemon juice: 1 tablespoon
- Vegetable broth: ¼ cup
- Salt: ¼ teaspoon
- In a medium-sized skillet, melt vegan butter. Cook until the butter begins to turn brown. Allow for a few seconds of sizzling before adding the sage leaves.
- Remove the pan from the heat and add the garlic. Make sure the garlic doesn't burn by allowing it to be colourfast. Add salt, lemon juice, and vegetable broth once the garlic is aromatic. Stir everything together and heat for a minute. Warm the dish before serving.
3. Lemon Pasta With Sage And Spinach
This lemon spaghetti is perfect for sunny summer days and cold winter and fall evenings! Make something a little unusual and try this delicious sour sauce pasta! Gluten-free and vegan!
Prep time: 5 minutes | Cook time: 20 minutes | Servings: 3
- Olive oil: 2 tablespoons
- Yellow onion peeled and chopped: 1 small
- Garlic peeled and crushed: 4 cloves
- Zest of lemon: 1
- Lemon juice: ½
- Light coconut milk: 1 can
- Sage leaves: ¼ cup
- Spinach leaves: 2 cups
- Basil: 1 teaspoon
- Chilli flakes: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Gluten-free pasta: 1 pack
- Water if needed.
- In a saucepan, heat the olive oil. Sauté the onion and garlic for a few minutes.
- Combine the lemon zest, lemon juice, sage and spinach leaves, coconut milk, and all the spices in a large mixing bowl. Cook for a total of ten minutes. If the sauce appears excessively thick, dilute it with water. Season with salt and pepper to taste.
- Follow the package directions for cooking gluten-free pasta.
- Pour the lemon sauce over the spaghetti in separate dishes. Serve with lemon slices as a garnish.
4. Vegan Sage Butter Gnocchi
Vegan sage butter gnocchi with roasted mushrooms is a simple yet delightful dish. The gnocchi pasta is pan-fried with sage, butter, and garlic until crispy on the exterior and tender on the inside.
Prep time: 30 minutes | Cook time: 30 minutes | Total time: 1 hour | Servings: 6
Ingredients For The Vegan Gnocchi
- Russet potatoes: 2 large
- All-purpose flour: 2 cups
- Vegan yogurt: ¼ cup
- Salt: 1 teaspoon
Ingredients For The Sage Butter Sauce
- Vegan butter: 2 tablespoons
- Garlic: 3 cloves
- Sage: 2 tablespoon
- Cremini mushrooms: 8 oz
- Salt and ground black pepper to taste
Method For The Vegan Gnocchi
- Peel and grate the cooked russets. For a few minutes, spread the potatoes on a baking sheet to allow any excess moisture to evaporate. To cook the gnocchi, boil a big pot of salted water. In a mixing bowl, combine the russets, yogurt, aquafaba, and salt. After everything is equally distributed, start kneading in the flour. Add a cup at a time and knead until the dough is smooth, then add more as required.
- Pinch off a piece of dough and roll it into a 12-inch thick cylinder with your palms.
- Cut 12-inch lengths of the cylinder using a knife or bench scraper.
- To produce an indentation, press each piece of dough cut side down on the tines of a fork while pushing the other side of the dough with your thumb. Place it on a baking sheet and carefully roll it off. Rep with the rest of the dough.
- Allow the water to come to a rolling boil before adding the gnocchi. Gently whisk in the gnocchi, a few at a time. When the gnocchi float to the top, you know they're done. Set them aside after scooping them out with a slotted spoon.
Method To Make The Sage Butter Sauce
- Heat the butter, garlic, and 1 tablespoon of sage in a saucepan.
- Add the mushrooms, if used, and season with salt and coarse black pepper once the butter has melted. Cook the mushrooms for a few minutes or until they release their juices.
- If you're not using mushrooms, skip to the next step. Cook, stirring regularly until the gnocchi begins to turn golden-brown in the pot with the remaining sage.
- You can brown them as much or as little as you want. As needed, season with salt and ground black pepper. Serve hot or warm with a dusting of vegan parmesan.
5. Vegan Mushroom Pasta With Fresh Sage
This creamy vegan mushroom spaghetti is the perfect mid-week supper for pasta and mushroom lovers! There's a spaghetti recipe that takes only a few minutes to prepare and requires only a few ingredients. To add a depth of flavour, use vegan white wine.
Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 3
- Tagliatelle: 250 g
- Chestnut mushrooms, sliced: 600 g
- Yellow onion, finely diced: 1
- Garlic, crushed: 4 cloves
- White wine: 60 ml
- Soya milk: 200 ml
- Flour (plain, all-purpose): 2 tablespoons
- Salt & black pepper to taste
- A handful of fresh sage, finely chopped
- Prepare the tagliatelle as directed on the package.
- In a large skillet, sauté the sliced mushrooms for 10 minutes over high heat, or until they've released all of their liquid.' Add the onions and cook until softened, then add the smashed garlic and fresh sage.
- Cook for 2-3 minutes after adding the white wine. Combine the flour and soya milk in a mixing bowl. Remove from the fire and season to taste with salt and pepper after a few minutes of heating until the sauce thickens.
6. Squash Risotto With Fried Sage
Risotto is like a hug in a dish, and this squash risotto takes comfort food to a new level. If you don't want to deal with the inconvenience of peeling the acorn squash (those ridges can be a pain in the neck), simply replace it with additional butternut squash, which has a sweeter flavour.
Prep time: 25 minutes | Cook time: 30 minutes | Total time: 55 minutes | Servings: 6
- Acorn squash: 2 pounds
- Butternut squash: 3 pounds
- Olive oil divided: 6 tablespoons
- Finely chopped yellow onion: 3 cups
- Garlic, crushed, divided: 3 cloves
- Vegetable stock divided: 10 cups
- Fresh lemon juice: 1 teaspoon
- Fresh sage leaves: ¼ cup
- Arborio rice: 2 cups
- White wine: 1 cup
- Grated parmesan cheese: ½ cup
- Salt and pepper
- Preheat the oven to 400 degrees Fahrenheit. Using parchment paper, line a baking sheet.
- Spread the acorn squash and 1 cup butternut squash evenly on the prepared baking sheet and drizzle with ¼ cup olive oil. Add a little salt and pepper to taste. Roast for 45 to 50 minutes, or until the squash is tender and golden brown on the edges. Allow cooling.
- Meanwhile, heat 2 tablespoons of olive oil in a big, heavy-bottomed skillet over medium-low heat. Cook, occasionally stirring, until 1 cup of the onions is tender and transparent, 3 to 5 minutes.
- Cook, stirring for 1 minute after adding one crushed garlic clove. Add the remaining 2 cups butternut squash and 2 cups vegetable stock and cook, stirring periodically, for 10 to 15 minutes, or until the squash is very soft. Take the pan off the heat and add the lemon juice. Using an immersion blender or a high-powered blender, puree the mixture.
- If you want a thinner purée, you may need to add additional stock. Season to taste with salt and pepper before serving.
- Heat 2 tablespoons (30 mL) olive oil in a small frying pan over medium heat. Add the sage leaves and heat for 2 to 3 minutes, until crispy but not brown.
- Transfer the fried sage leaves to a plate lined with paprika using tongs.
- Bring the remaining 8 cups of vegetable stock to a simmer in a large saucepan, then reduce to low and cover.
- Heat the remaining 2 tablespoons olive oil in a large heavy-bottomed pan over medium-low heat. Cook, stirring occasionally, until the remaining 2 cups of onions are tender and transparent, 3 to 4 minutes. Cook for 1 minute after adding the remaining 2 cloves and smashed garlic. To gently toast the rice, add the rice and heat, stirring regularly, for 3 to 4 minutes.
- Cook, constantly stirring, until the white wine has been absorbed by the rice. Cook, constantly stirring, until ½ cup of hot vegetable stock has been absorbed into the rice, about 2 minutes.
- Continue adding ½ cup stock at a time, stirring until each addition is thoroughly absorbed, and the rice thickens, about 20 to 25 minutes, or until the rice is creamy and soft with a slight bite. It's possible that you won't be able to use the entire supply.
- Add the roasted squash, and parmesan cheese and season to taste with salt and pepper.
- To serve, spoon a few spoonfuls of squash puree into shallow dishes and top with risotto. Serve immediately, garnished with more vegan parmesan and a few crisp sage leaves.
7. Butternut Squash And Apple Galette With Sage
The delicately roasted apple pieces add a hint of sweetness to this savoury galette. Sautéed onions are sandwiched between layers of roasted squash and apples. All encased in a sage-flecked crust. It's perfect. It's also simple to assemble!
Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes | Servings: 5
- Spelt flour: 1½ cups
- Sage leaves: 6-8
- Cold water: ¼ cups
- Coconut oil: 6 tablespoons
- Olive oil: 1 tablespoon
- Red onion, thinly sliced: ¼
- Sage leaves: 1 tablespoon
- Red apple, thinly sliced: ½
- Butternut squash, skin removed and thinly sliced: ¼
- Coconut oil, divided and reserved for topping: 1 tablespoon
- Sage, reserved for topping: 2 tablespoons
- Sea salt
- Preheat the oven to 350°F (180°C). In a food processor, combine the flour, sea salt, and sage leaves to make the crust. Slowly drizzle in the coconut oil and water, regularly pulsing to incorporate it into the flour. Pulse just long enough to blend the ingredients, around 30 seconds.
- Refrigerate the dough for 30 minutes to 1 hour after folding it into a ball. Make the filling in the meantime. Warm the olive oil in a small saucepan over medium-high heat. Sauté for around 5 minutes with the onions, a touch of salt, and one teaspoon of sage leaves. Set this aside as you stretch out the dough into a ¼-inch-thick circle.
- Drizzle a little olive oil in the center of the crust, then evenly pile the onions in the center, leaving about a 1-inch rim from the center to the outside (this will be the crust that you fold over the veggies). In a small bowl, combine the squash and apples with a drizzle of olive oil and a pinch of salt.
- On top of the onions, layer the butternut squash and apple pieces. Fold the crust's edges gently on top of the squash's outer sides. Place small bits of coconut oil on top of the galette, along with sage leaves, and bake for 20-25 minutes until golden brown. Cut and savour!
Common sage, garden sage, and Salvia officinalis are some of their other names. It is a member of the mint family, including oregano, rosemary, basil, and thyme.
Because of its strong aroma and earthy flavour, sage is usually used in small amounts. Despite this, it's chock-full of essential nutrients and compounds.
Sage is also used in spiritual sage burning or smudging as a natural cleaning agent, pesticide, and ritual object. Don’t miss trying these vegan recipes using sage.
Would you like to grow sage in a small space? If so you might be interested in reading Easy Steps Of Growing Sage In A Container.
I trust you enjoyed this article about the 7 Healthy Vegan Recipes Using Sage For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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