Elderberry Benefits and How to Make Elderberry Syrup

Sambucus Nigra (known by the common name of Black Elderberry)

Elderberry (Sambucus Nigra) is a well-known medicinal plant known for its immune-boosting abilities and its beneficial support of the upper respiratory tract. It is also super high in antioxidants and vitamin C, and it tastes delicious! Varieties of Sambucus grow all over the US, Europe, and Australia, but the black elderberry variety is the one prized for its health benefits. Elderberries are the fruit of the flowering Sambucus plant.

I love making things with this medicinal plant because it tastes so delicious and versatile. In the past, I have even made a cordial and a simple syrup out of fresh flowers. I also experimented with making tinctures, syrups, gummies, and cough drops. Despite all these great ideas, I have to say that my go-to recipe is elderberry syrup.

*If you are foraging or growing your own, please use caution and make sure you are identifying correctly, as they do not all have the same medicinal benefits as the black variety.

Benefits of Elderberry

Elderberry, the dark purple fruit with rich historical use, offers various potential health benefits. It is recognized for its immune-supporting properties, attributed to its abundance of antioxidants and vitamin C, which may enhance immune function and potentially reduce the duration of colds and flu. Additionally, elderberries contain compounds with anti-inflammatory effects, suggesting a role in mitigating overall inflammation in the body. Packed with essential nutrients such as fiber, vitamins (A, B, and C), and minerals (potassium and iron), elderberries contribute to overall health.

Studies have indicated potential positive effects on heart health, including the reduction of cholesterol levels and support for cardiovascular function. Furthermore, elderberries exhibit antiviral properties, with compounds that may inhibit the replication of certain viruses, making them valuable for managing respiratory infections. The natural diuretic effects of elderberries promote the elimination of excess fluids from the body, supporting kidney function.

• High in antioxidants

• Aids digestion

• High in Vitamin C

• Safe for children

• Helps to shorten the duration of flu and cold

• Good for upper respiratory health

• Mildly laxative, diuretic and diaphoretic (inducing perspiration)

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How To Make Elderberry Syrup

INGREDIENTS

• 1 cup dried black elderberries ( if you have access to fresh or frozen increase to 1 and 2/3 cups)

• 3.5 cups water

• 2 TBSP. Fresh ginger

• 1/2 tsp. Crushed cardamom pods (optional)

• 1 tsp. ground cinnamon

• 1 tsp. raw honey

• All herbs- ginger, cardamom, and cinnamon are optional)

PROCEDURE

1. Pour the water into a medium saucepan with the elderberries, ginger, cardamom, and cinnamon.

2. Bring to a boil and then cover and reduce to a simmer. Let the herbs simmer for about 45 minutes or until the liquid has reduced by half.

3. Remove from heat and let cool.

4. Pour through a mesh or fine metal strainer. Make sure to press the berries to get all the liquid out!

5. Discard the cooked herbs add in the honey and mix until combined.

6. When the mixture is combined completely you can put it into a glass container to store. A quart-sized Mason jar will work well.

7. Store your elderberry syrup in the fridge.

Elder Flower

Tips

• Please note that dosage varies for adults and children. Children should be taking only 1/2 tsp and adults 1/2 to 1 tbsp.

• Raw honey is not advised for children under one years old.

• This is not medical advice just a simple recipe on how to make an herbal syrup. Please check in with a well-versed healthcare practitioner to see if Elderberry is right for you!

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