Blackberry Sage Elixir

The Blackberry Sage Elixir Smoothie is a sophisticated blend that pairs the deep, rich flavor of blackberries with the earthy, aromatic notes of fresh sage.
This unique combination creates a sensory experience that transcends the ordinary smoothie, offering an herbaceous complexity alongside the sweet-tart berry base.
More than just a delicious beverage, this smoothie harnesses the medicinal properties of both primary ingredients to create a functional elixir that supports cognitive function, immunity, and overall wellness.
Whether you're seeking a gourmet flavor adventure, cognitive enhancement, or immune support, the Blackberry Sage Elixir delivers a transformative drinking experience that nourishes both body and mind.


- Rich in antioxidants that support brain health and combat cognitive decline
- Contains compounds that enhance memory and cognitive performance
- Provides natural anti-inflammatory and antimicrobial benefits
- Supports healthy blood sugar regulation
- Offers respiratory and throat-soothing properties


2 cups fresh or frozen blackberries
8-10 fresh sage leaves
1 apple, cored and chopped
1 tablespoon fresh lemon juice
1 tablespoon honey
1/2 cup plain or vanilla yogurt
1/2 cup water or apple juice
1/2 cup ice cubes (omit if using frozen berries)
Fresh blackberry and small sage leaf for garnish (optional)


Blackberries: Exceptionally high in anthocyanins that protect brain cells and improve memory. Rich in fiber for digestive health and blood sugar regulation. Contain ellagic acid with anti-cancer and anti-inflammatory properties. Provide vitamin C, vitamin K, and manganese for immune support and bone health.
Sage: Contains rosmarinic acid, carnosic acid, and other compounds that enhance memory and cognitive function. Offers antimicrobial effects that support immune health and oral hygiene. Provides anti-inflammatory benefits that soothe the digestive tract and respiratory system. Contains thujone which may support hormonal balance, particularly in women.
Apple: Delivers soluble fiber like pectin that feeds beneficial gut bacteria. Offers quercetin, an anti-inflammatory compound that supports immune function. Contains natural sugars that provide sustained energy when paired with fiber. Provides vitamin C and potassium for immune and heart health.
Lemon Juice: Rich in vitamin C for immune health and collagen production. Helps preserve the bright color of the berries. Aids digestion by stimulating digestive juices. Balances the flavor profile and enhances the absorption of nutrients.
Honey: Contains enzymes, antioxidants, and antimicrobial compounds. Provides natural sweetness with a lower glycemic impact than refined sugar. Offers soothing properties for sore throats and respiratory irritation. Contains small amounts of vitamins, minerals, and beneficial plant compounds.
Yogurt: Provides probiotics for gut health and immune support. Offers protein for satiety and muscle maintenance. Delivers calcium and phosphorus for bone health. Contains B vitamins necessary for energy production and nerve function.


Calories: Approximately 270
Protein: 8g
Carbohydrates: 52g
Fiber: 14g
Fat: 3g
Key vitamins and minerals: Vitamin C, vitamin K, potassium, manganese, calcium
Antioxidants: Anthocyanins, ellagic acid, rosmarinic acid, carnosic acid, quercetin


- Blender
- Measuring cups and spoons
- Cutting board and knife
- Citrus juicer or reamer
- Serving glass


1. If using fresh blackberries, rinse them gently under cool water. If using frozen, no preparation is needed.
2. Wash the sage leaves thoroughly and pat dry.
3. Core and chop the apple into chunks (peeling is optional).
4. Squeeze the lemon juice.
5. Add water or apple juice to the blender first to help the blades move efficiently.
6. Add blackberries, apple chunks, sage leaves, lemon juice, honey, and yogurt to the blender.
7. Add ice if using fresh berries.
8. Start blending on low speed to incorporate ingredients, then increase to high speed.
9. Blend until smooth and creamy, about 45-60 seconds. Small flecks of sage may remain visible, which is normal and adds visual interest.
10. If the consistency is too thick, add more water or apple juice, one tablespoon at a time.
11. Taste and adjust sweetness by adding more honey if needed, especially if the blackberries are tart.
12. Pour into a glass and optionally garnish with a fresh blackberry and small sage leaf.

Total preparation time: 10 minutes


- Serve in a clear glass to showcase the deep purple color with subtle green flecks
- For an elegant presentation, garnish with a blackberry and small sage leaf on a cocktail pick
- Serve alongside a small portion of soft goat cheese and crackers for a gourmet pairing
- Pour into popsicle molds for a sophisticated frozen treat


- Best consumed immediately after preparation for optimal flavor and nutrient content
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- The sage flavor will intensify over time if stored
- Shake or stir well before drinking if separation occurs


Extra brain boost: Add 1 tablespoon of ground flaxseed or 1 teaspoon of MCT oil
Protein enhancement: Add 1 scoop of unflavored or vanilla protein powder
Immunity focus: Add 1/2 inch piece of fresh ginger and 1 tablespoon of elderberry syrup
Digestive support: Add 1 teaspoon of chia seeds and use digestive-supporting honey
Dairy-free version: Substitute coconut yogurt for regular yogurt
Lower sugar option: Use unsweetened yogurt and half the honey, adding stevia to taste if needed


- Excellent as a mid-morning focus booster during mentally demanding workdays
- Perfect before exams, presentations, or important meetings for cognitive enhancement
- Great as a preventative during cold and flu season for respiratory support
- Ideal as an afternoon pick-me-up that won't cause energy crashes
- Wonderful as a sophisticated non-alcoholic option for evening gatherings


Enhanced memory and cognitive function: The combination of sage's active compounds and blackberries' anthocyanins creates a potent cognitive enhancement effect. Research shows sage can improve memory and cognitive processing, while the anthocyanins in blackberries have demonstrated neuroprotective benefits, potentially slowing age-related cognitive decline and supporting overall brain health.
Immune and respiratory support: Both primary ingredients offer complementary immune benefits. Sage has long been used for throat and respiratory conditions due to its antimicrobial and anti-inflammatory properties. Blackberries provide vitamin C and anthocyanins that strengthen immune function from another angle, making this smoothie particularly beneficial during cold and flu season.
Blood sugar regulation: The fiber in blackberries and apples slows sugar absorption, while compounds in sage have been shown to have insulin-like effects in research studies. Together, they help prevent the blood sugar spikes and crashes that can affect energy levels, mood, and cognitive performance throughout the day.
Anti-inflammatory benefits: Chronic inflammation underlies many health conditions, from arthritis to heart disease. The rosmarinic acid in sage and the anthocyanins and ellagic acid in blackberries all demonstrate significant anti-inflammatory effects, potentially reducing overall inflammation markers when consumed regularly.
Digestive comfort: Sage has traditionally been used to soothe digestive discomfort and reduce gas and bloating. Combined with the prebiotic fiber in blackberries and apple plus the probiotics in yogurt, this smoothie creates a comprehensive approach to digestive wellness that addresses multiple aspects of gut health.
Women's hormonal support: Sage has historically been used to support women's hormonal health, particularly for symptoms of menopause like hot flashes. While research is ongoing, the thujone and other compounds in sage may offer mild phytoestrogenic effects that, when consumed regularly, could help balance hormones naturally.


- Those on diabetes medications should monitor blood sugar, as sage may have hypoglycemic effects
- Individuals with hormone-sensitive conditions should consult their healthcare provider about regular sage consumption
- Those on blood thinners should be mindful of the vitamin K content in blackberries
- Pregnant women should consume sage in food amounts only, not in medicinal concentrations
- The seeds in blackberries may aggravate certain digestive conditions like diverticulitis


- For the most balanced flavor, select younger, smaller sage leaves which have a milder taste
- Gently crushing the sage leaves before adding to the blender will release more of their essential oils
- If the sage flavor is too strong initially, start with 6 leaves and adjust upward in future batches
- When blackberries are out of season, frozen wild blackberries often have superior flavor to out-of-season fresh ones
- A high-powered blender will break down the blackberry seeds better, creating a smoother texture


Spring Version: Add 1/4 cup of fresh strawberries when they first come into season, and substitute a few leaves of fresh mint for some of the sage for a lighter, more springlike profile.

Summer Version: Use freshly picked blackberries at their peak sweetness, add a handful of fresh basil to complement the sage, and serve over extra ice for a more cooling effect during hot weather.

Fall Version: Add warming spices like 1/4 teaspoon cinnamon and a pinch of cloves, use a fall apple variety like Honeycrisp, and substitute maple syrup for honey to enhance the autumnal flavor profile.

Winter Version: Add 1 teaspoon of freshly grated ginger for warming properties, use frozen summer blackberries for brightness, and consider serving at room temperature rather than cold to make it more appropriate for cooler weather.


Cognitive Enhancement: Double the sage to 15-20 leaves, add 1 teaspoon of MCT oil for brain fuel, and include 1/4 teaspoon of turmeric with a pinch of black pepper for additional anti-inflammatory support.

Immunity Booster: Add 1/2 inch of fresh ginger, 1 tablespoon of elderberry syrup, increase lemon juice to 1.5 tablespoons, and include 1/4 teaspoon of ground cinnamon for its antimicrobial properties.

Hormonal Balance: Increase sage slightly, add 1 tablespoon of ground flaxseed for its phytoestrogens, include 1/2 teaspoon of maca powder, and use 1 tablespoon of pumpkin seeds for their zinc content, which supports hormonal health.

Digestion Soother: Add 1/2 teaspoon of freshly grated ginger, use Greek yogurt for extra probiotics, include 1 tablespoon of chia seeds for fiber, and add a small pinch of fennel seeds to complement the sage's digestive properties.

Anti-Inflammatory Focus: Add 1/4 teaspoon of turmeric with black pepper, include 1 tablespoon of tart cherry concentrate, use 1/2 cup of green tea (cooled) instead of water, and increase honey to 1.5 tablespoons, preferably using manuka honey.


Q: Is there a substitute for fresh sage if I don't have it available?
A: While fresh sage provides the best flavor and most active compounds, you can substitute with 1 teaspoon of dried sage leaves (not ground sage) in a pinch. Another option is to use fresh rosemary (3-4 sprigs) as it comes from the same plant family and offers some similar benefits, though with a distinctly different flavor profile. For those who find sage too potent, a combination of fresh basil and a small amount of thyme can create a milder herbal note while still offering complementary health benefits.

Q: Will this smoothie have a strong herbal taste that might be off-putting?
A: The herbal notes from the sage are definitely present but balanced by the sweetness of the blackberries, apple, and honey. For those new to herb-infused smoothies, the recipe is designed to create an accessible introduction with just enough sage to provide benefits without overwhelming the palate. If you're particularly sensitive to herbal flavors, start with just 5-6 sage leaves and gradually increase in future batches as your palate adjusts. The lemon juice also helps brighten the flavor profile and balance the earthiness of the sage.

Q: How often should I drink this smoothie to experience the cognitive benefits?
A: For noticeable cognitive benefits, consistency is key. Research suggests that consuming sage regularly (3-4 times per week) provides better results than occasional consumption. The effects can be both immediate (within 1-2 hours of consumption) and cumulative over time. Many people report enhanced focus and mental clarity after just one serving, but for long-term cognitive support, consider incorporating this smoothie into your regular rotation, perhaps 2-3 times weekly. For acute cognitive support (before exams or important meetings), consume it about 1 hour beforehand.

Q: Can children drink this smoothie?
A: This smoothie can be adapted for children, who may benefit from its brain-supporting nutrients, particularly during school periods requiring focus and memory. However, since children often have sensitive palates, reduce the sage to just 3-4 leaves initially. Most children enjoy the blackberry and apple flavors, which predominate in this modified version. The smoothie can be particularly helpful for school-age children before tests or academic challenges that require sustained mental focus.

Q: I've heard sage should be avoided by certain people. Is this true?
A: Sage in culinary amounts (as in this smoothie) is generally recognized as safe for most people. However, sage does contain a compound called thujone, which in very large amounts can be problematic. People with certain medical conditions should exercise caution: those with hormone-sensitive conditions (such as some breast cancers), diabetes (as sage may lower blood sugar), or epilepsy (due to thujone's theoretical effect on seizure threshold). Pregnant women should stick to food amounts rather than medicinal concentrations. Always consult with your healthcare provider if you have specific health concerns.