Yes, Fresh Summer Savory is Delicious and Safe to Eat Raw
Unlike its perennial cousin, winter savory, which can have a more bitter and resinous flavor when raw, the annual summer savory plant is prized for its mild, peppery, and slightly sweet taste. The best time to enjoy it raw is during the early to mid-summer when the leaves are still young and tender. Adding it fresh to a dish preserves its delicate aroma and vibrant flavor profile, which some describe as a cross between thyme and mint.
Safety Considerations for Consuming Raw Summer Savory
While eating summer savory in food amounts is considered safe for most people, some precautions are necessary, especially when considering concentrated forms or specific health conditions.
- Culinary vs. Medicinal Use: Normal culinary amounts, such as a sprinkle of chopped leaves in a salad, pose virtually no risk. However, consuming large, medicinal quantities, such as in strong teas or extracts, requires caution and is not recommended for everyone.
- Potential for Digestive Upset: Excessive consumption in large amounts could lead to mild digestive issues in some sensitive individuals.
- Undiluted Essential Oil: The concentrated essential oil of summer savory is highly irritating and is considered possibly unsafe for direct application to the skin or consumption.
- Bleeding Disorders and Surgery: The herb may slow blood clotting. Individuals with bleeding disorders or those scheduled for surgery should avoid consuming summer savory in significant quantities and consult a healthcare provider.
- Pregnancy and Breastfeeding: There is insufficient evidence to determine the safety of consuming summer savory in medicinal amounts during pregnancy or breastfeeding, so it is best to avoid it in these cases.
How to Use Raw Summer Savory in the Kitchen
To make the most of this versatile herb, consider these simple culinary uses for the fresh, raw leaves:
- In Salads: The peppery notes of chopped summer savory add a fresh, pungent kick to any green or grain salad.
- Herb Garnishes: Use the delicate leaves to finish dishes like roasted vegetables, soups, and grilled meats just before serving.
- Dressings and Sauces: Finely mince the leaves and stir them into vinaigrettes, yogurt sauces, or herb curds for a bright, earthy flavor.
- Cheeses and Eggs: It pairs exceptionally well with creamy cheeses and eggs. Sprinkle it over scrambled eggs or stir it into a soft cheese spread for a delicious boost of flavor.
- Compound Butters: Mix finely chopped summer savory with softened butter and other herbs like parsley or lemon zest to create a flavorful compound butter for spreading on bread or melting over vegetables.
Nutritional and Health Benefits of Raw Summer Savory
Beyond its flavor, summer savory contains beneficial compounds and offers some health-supporting properties:
- Rich in Antioxidants: The herb contains antioxidants like rosmarinic acid, carvacrol, and thymol, which help protect the body against oxidative stress.
- Supports Digestion: Historically and in traditional medicine, summer savory has been used to ease digestive issues such as indigestion, gas, and bloating.
- Contains Essential Minerals: It is a good source of important minerals such as iron, calcium, magnesium, and manganese.
- Anti-inflammatory Properties: Some research suggests that summer savory possesses anti-inflammatory properties, potentially benefiting joint pain and other inflammatory conditions.
Comparison: Raw vs. Dried Summer Savory
| Feature | Raw Summer Savory | Dried Summer Savory |
|---|---|---|
| Flavor | Delicate, fresh, peppery, and slightly sweet | Concentrated, more robust, and pronounced aroma |
| Best for | Garnishes, salads, dressings, cream cheeses, eggs, and lighter dishes | Cooked dishes, stews, sauces, stuffings, and bean dishes |
| Texture | Tender, soft leaves | Crumbled, coarse, or powdered form |
| Key Compounds | Retains all volatile oils and fresh compounds | Volatile oils and flavor compounds become more concentrated through drying |
| Storage | Keeps for about 5-6 days in the refrigerator | Stays potent for a long time when stored properly |
Conclusion
Incorporating raw summer savory into your cooking is a simple and rewarding way to add a fresh, aromatic, and peppery dimension to a variety of dishes. From salads and dressings to egg dishes and delicate garnishes, its mild flavor profile makes it a versatile ingredient. It is important to remember that while the herb is safe in culinary quantities, excessive intake, especially in concentrated forms like extracts or oils, requires caution due to potential side effects. By using the fresh, tender leaves in moderation, you can safely enjoy both its delightful taste and its numerous health-promoting compounds. For more information on the bioactive compounds found in summer savory, you can explore the review published in Frontiers in Pharmacology.
A Comprehensive Guide to Enjoying Raw Summer Savory
What does raw summer savory taste like?
It has a peppery, slightly spicy flavor with a hint of mint and thyme, making it milder and sweeter than its winter counterpart.
Is raw summer savory safe for everyone?
Yes, in normal culinary amounts. However, pregnant or breastfeeding women and those with bleeding disorders should use caution with larger, medicinal doses.
How should I prepare raw summer savory?
Simply wash the fresh sprigs, pat them dry, and chop the leaves finely. You can also use whole, small leaves as a garnish.
Does cooking change the flavor of summer savory?
Yes, cooking mellows the herb's fresh, delicate flavor. For a more robust, concentrated savory taste, the dried version is often preferred in cooked applications.
What dishes can I add raw summer savory to?
It is excellent in salads, dressings, marinades, and sprinkled over omelets, cheese, and grilled fish right before serving.
Can I use summer savory as a salt substitute?
Yes, due to its pungent flavor, it can be an excellent alternative for those on a salt-free diet, as the Romans once used it.
Does raw summer savory have any medicinal benefits?
It contains antioxidants and has been traditionally used to aid digestion and alleviate bloating.
Where can I find fresh summer savory?
You can often find it at farmers' markets during the summer. Alternatively, it's easy to grow in a garden or container.
