As a nutritionist, I prefer to look at sage in exactly this way: as a powerful aromatic herb that can enrich both food and everyday rituals, but one that also calls for moderation and respect.

A Plant Whose Name Reflects Its Reputation

Common sage (Salvia officinalis) belongs to the mint family, alongside mint, thyme, lavender, and rosemary. It is native to the northern Mediterranean, where it has been valued for centuries as a culinary herb, a fragrant plant, and a traditional herbal remedy.

Its Latin name is associated with the words salvare and salvere — to save, to heal, and to be well. Few plants carry a name that so clearly reflects the esteem in which people have held them throughout history.

Its velvety leaves, covered in fine hairs, help retain moisture and carry sage’s distinctive warm, slightly bitter aroma. Rub a leaf between your fingers and its scent evokes sunshine, stone, old coastal gardens, and homes where knowledge of herbs was passed down quietly, from one generation to the next.

In Montenegro, sage is also known as pelim or kadulja. Interestingly, the word pelim is also used in one of the languages of New Britain to refer to breadfruit.

From Ancient Egypt and the Classical World to Monastic Gardens

The oldest chapters in the story of sage take us back to ancient Egypt, where it was mentioned in writings associated with fertility. The ancient Greeks valued it as a herb connected with memory and also used it to help preserve meat. In ancient Rome, sage accompanied meals and was traditionally used in oral and throat care, as well as in preparations intended to help control bleeding.

During the Middle Ages, sage earned a particularly important place in European gardens. It was among the plants cultivated by monks and used in their herbal preparations, and during the reign of Charlemagne, its cultivation was encouraged on imperial estates.

Traditional accounts also mention the use of sage in China for various digestive and nervous-system complaints.

The salerno proverb and the legend of the Holy family

At the medieval medical school of Salerno, one of the oldest medical schools in Europe, a famous saying emerged:

“How can a man die in whose garden sage grows?”

It was not a promise of immortality, but rather an expression of the respect people had for a plant associated with health, longevity, and protection of the home. European folklore also held that sage flourished best in places where wisdom and prosperity prevailed.

Another legend tells that, during the Flight into Egypt, sage offered shelter to the Holy Family. According to the story, the rose and the carnation refused to hide them from the soldiers, while sage spread its dense leaves and concealed them. The Virgin Mary then blessed the plant so that it would serve humanity as a source of help and protection.

The legend is not a historical account, but it reveals just how deeply rooted sage has been in the beliefs and traditions of Mediterranean cultures.

The scent of Montenegro’s karst landscape

Sage seems almost made for the Montenegrin landscape. It thrives in sunshine, stone, clean air, and poor soil. Where more delicate plants may struggle to survive, sage develops intensely fragrant leaves and purple-blue flowers.

When in bloom, it becomes a valuable source of food for bees and part of the wider network of pollinators that helps maintain the balance of the Mediterranean ecosystem.

There is also something symbolic in its resilience that reflects our own landscape. Strength does not have to be loud; sometimes it is silver, fragrant, and grows quietly between two stones.

Sage from a nutritionist’s perspective

In the kitchen, sage is far more than a garnish. Just a few leaves can add depth to roasted vegetables, legumes, marinades, olive oil, spreads, and richer dishes containing more fat.

Its strong aroma can help create a full, satisfying flavour without relying too heavily on salt. At the same time, sage can easily overpower a dish, which is why a small amount is usually enough.

European herbal monographs recognise the traditional use of sage leaves for mild digestive complaints and excessive sweating, as well as for the relief of minor inflammation of the mouth, throat, and skin.

Two traditional recipes

Sage Wine

In traditional herbal medicine, sage wine has been used for nervous tension and as a restorative tonic.

Ingredients:

• 80 g sage leaves
• 1 litre of good red wine

Preparation:
Place the sage leaves in a bottle or jar, pour over the red wine, and leave to infuse for eight days. Strain before use.

Traditional use:
For nervous tension, traditional practice recommends 1–3 tablespoons per day.

Sage Syrup for Soothing a Cough

Ingredients:

• 40 g sage
• 600 ml water
• 300 g sugar

Preparation:
Prepare a strong sage tea and strain it. Heat 300 g of sugar on a low heat, without adding water, until it begins to caramelise. Add the prepared sage tea and continue stirring over low heat until the mixture thickens into a syrup.

Allow it to cool, pour into a jar, and store in the refrigerator.

Traditional use:
For soothing a cough, adults traditionally take one tablespoon three times a day, while children are given one teaspoon three times a day. The syrup has also traditionally been used by smokers.

Moderation above all

Sage contains essential oils and plant compounds responsible for its powerful aroma. Sage essential oil is far more concentrated than sage tea and should not be taken internally without professional guidance.

Particular caution is advised during pregnancy and breastfeeding, for children, for people with chronic health conditions, and for those taking medication. In these situations, advice should be sought from a doctor or pharmacist.

Traditional preparations, including wines, tinctures, and syrups, should not automatically be considered harmless simply because they are made from plants.

Wisdom preserved in a single leaf

Sage is neither a miracle cure nor a promise of immortality. Its value lies in the combination of flavour, fragrance, tradition, and thoughtful, moderate use.

Perhaps that is why the Salerno proverb has survived for so many centuries: not because sage can stop the passage of time, but because it reminds us that caring for our health is something we build every day — through the food we choose, the knowledge we gain, moderation, and the attention we give to ourselves.

Every silvery leaf carries a small piece of the Mediterranean within it: sunshine, stone, sea, and the experience of generations. For Herbal Montenegro, sage represents exactly that — the fragrant heritage of our land, something worth preserving and using responsibly.