Learn how to make elderberry syrup with this easy recipe and just a few simple ingredients. Everyone knows this natural immunity booster is perfect for winter and flu season but discover even more elderberry health benefits and uses with this helpful guide!
Are you looking for natural ways to boost your immune system? Try our Elderberry Sea Moss Gummies, 4-Ingredient Elderberry Tea, Homemade Fire Cider Recipe, and Cold-Fighting Apple Ginger Tea.
Give your body the boost it needs to stay healthy year-round with this elderberry syrup recipe. It’s a concentrated mixture of filtered water, cinnamon, honey, and elderberries. It is my go-to when I am sick, or even when I am feeling well and just want an immune boost. Between this elderberry syrup and my fire tonic, I rarely catch a cold, and if I do it generally lasts for a day or two.
Elderberries have been touted as a natural way to boost the immune system. Our bodies are under the most duress during cold weather and the stress of the holiday season is another factor. Use this elderberry syrup recipe as your secret weapon to prevent and alleviate minor illnesses.
Reasons This Elderberry Syrup Recipe Works
- Nutritious! Although there’s no cure-all remedy for the common cold, elderberry have high antioxidant properties. It has been proven to alleviate symptoms so you can feel better, sooner.
- Affordable! Just one bottle of elderberry syrup can cost up to $30. But homemade elderberry syrup is a fraction of the cost. So you get more bang for your buck when you make your own elderberry syrup.
- Adaptable! You have options when it comes to this recipe for elderberry syrup ingredients. Use dried or fresh elderberries, your favorite natural sweetener, and there are a plethora of optional add-ins to increase the nutrients and adjust the flavor.
What is Elderberry?
Black elderberries derive from the sambucus nigra plant. They are often used to make jams, syrups, wines, and desserts due to their tart and sweet flavor.
In addition to their culinary uses, elderberries are also known for their health benefits. The natural dietary supplement has been traditionally used in herbal medicine to treat various ailments, such as colds, flu, and inflammation.
Can I eat raw elderberries?
Do not consume raw elderberries. However, cooked elderberries are perfectly safe and edible. A word of caution: Raw elderberries and the seeds of elderberries contain a toxic substance that in some people, can induce nausea and vomiting. It is best to not eat the elderberries and only enjoy the juice.
What is Elderberry Syrup?
Elderberry syrup is a natural remedy for cold and flu symptoms. It’s made with purified water, elderberries, honey, and spices. Syrup is a convenient (and tasty) way to consume elderberries and reap its benefits.
What does Elderberry Syrup Taste Like?
Elderberry syrup has a sweet, tart taste with hints of warm, aromatic spice. There are also fruity and floral notes.
Elderberry Syrup Benefits
- IMMUNITY BOOSTER. Elderberry contains vitamins A, B, and C which support immune health. The superfood also has antiviral properties that help the body fight back when sick.
- NATURAL PAIN RELIEVER. The flavonoids in elderberry ease inflammation, relieving discomfort from coughs, sore throat, and body aches.
- SPEEDS UP RECOVERY. The complex sugars in elderberries can shorten the time it takes to get over the flu.
- ANTI-AGING PROPERTIES. The antioxidants present in the superfood (namely, anthocyanins and flavonoids) combat free radicals which damage skin cells. Therefore, elderberry can contribute to a more youthful flow.
- ALLEVIATES SINUS ISSUES. Is allergy season getting to you? This fruit has anti-inflammatory properties that can relieve inflamed nasal passages.
- IMPROVES DIGESTION. Elderberry contains fiber, which can alleviate symptoms of constipation.
Ingredients You’ll Need
- Filtered water or spring water: This is the liquid base of the recipe but also hydrates and aids with digestion. Do not use tap water.
- Dried elderberries or fresh elderberries: You can use either kind. Dried elderberries are just easier to find and it takes twice as many fresh elderberries to make this elderberry syrup recipe.
- Cinnamon stick: This spice has anti-viral properties that can help prevent bacterial infections.
- Fresh Ginger: Ginger can improve digestive issues like gas, bloating, and constipation. You can get all the same benefits from dried ginger, but fresh tastes better.
- Manuka honey: Honey works wonders for soothing a sore throat. It can also ease allergy symptoms. You can use raw honey, organic maple syrup, or agave for a vegan/infant-friendly recipe.
Optional Add-Ins
- Apple cider vinegar: This helps preserve elderberry syrup and adds immune-boosting properties. It has antibacterial properties that can help you fight off cold and flu symptoms.
- Whole cloves: This spice has antimicrobial properties that can prevent the growth of bacteria.
- Star anise: This spice is used to alleviate respiratory tract infections, lung swelling (inflammation), and cough.
- Black peppercorn: This contains piperine, a natural substance that increases the bioavailability (effectiveness) of the syrup.
- Turmeric: It contains curcumin, a natural compound packed with antioxidants and anti-inflammatory properties.
- Alcohol: Some elderberry syrup recipes use alcohol in order to extend the shelf life and prevent bacteria and mold from growing. If adding alcohol, add 1/2- 1 cup for every cup of sweetener.
How to Make Elderberry Syrup
BOIL. Place the dried elderberries, ginger, and cinnamon in a saucepan and cover with water. Bring to a boil, then simmer for 30-40 minutes or until the water reduces by half.
STEEP. Remove the saucepan from the heat and let the elderberries steep in the water for 30-60 minutes or until cool enough to handle.
STRAIN. Strain the elderberries through a fine mesh strainer or a cheesecloth, trying to get as much liquid out as possible. Discard the remaining elderberries, ginger, and cinnamon. Measure how much liquid is left so that you can add the appropriate amount of sweetener. (ratio of 1:1)
STIR. Stir in the honey and taste to adjust. Pour the syrup into a glass airtight container. Store in an airtight mason jar in the fridge for 3 months.
Tips To Make the Best Elderberry Syrup Recipe
- Consuming raw elderberries is toxic, so be sure to cook the elderberries for the appropriate amount of time, which is bringing water to a boil and simmering for at least 30 minutes.
- Use spring, distilled, or filtered water for the best results. Do not use tap water.
- Once the elderberry liquid has cooled, measure how much you have. Be sure to add at least half the amount of honey to the amount of water you have. I prefer a ratio of 1 cup liquid to 1 cup honey/sweetener.
Storage
Store elderberry syrup in an airtight mason jar in the fridge for up to 2-3 months.
How to Use Elderberry Syrup
The suggested dosage is 1 daily tablespoon for adults and 1 daily teaspoon for children. If you are currently experiencing flu-like symptoms or a cold, repeat the dosage up to 4 times a day.
But don’t feel limited to just taking a boring spoonful! A measured drizzle is a tasty way to ensure little ones get the immunity boost they need.
You can add elderberry syrup to beverages like juice, tea, or smoothies. You can also add syrup to other recipes, like pastries, pancakes, waffles, oatmeal, acai bowls, granola, or even ice cream!
FAQs
What items should not be mixed with elderberry?
Elderberry should not be mixed with certain medications like those treating autoimmune diseases, steroids, laxatives, and diuretics. If you are unsure, speak with a medical professional before consuming elderberry.
Is homemade elderberry syrup effective?
When properly prepared and stored, this home remedy is just as effective as store-bought elderberry syrup. Each ingredient contributes to its nutritional value, helping to boost the immune system and relieve symptoms.
What does elderberry syrup do for you?
Elderberry syrup boosts the immune system, relieving related pain and sinus issues, helping you to feel better, faster.
How long to cook elderberries to remove toxins?
Bring the elderberries to a boil and then simmer for at least 30 minutes in order to remove toxins to make them digestible.
Who should avoid elderberry syrup?
The syrup can lower insulin resistance so people with diabetes should consult with their doctor before consuming it. Elderberries increase the passing of urine so someone taking a road trip should probably wait until they get to their destination.
I Hope You Enjoy This Elderberry Syrup Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Immunity-Boosting Recipes To Try!
- 15 Best Superfoods for Smoothies
- Hibiscus Fire Cider Tonic
- Cold-Fighting Chicken Soup Recipe
- Cucumber Ginger Lemon Water
- Vegan Green Goddess Soup
- Honey Citrus Mint Tea
- Pineapple and Cucumber Juice
- Best Antioxidant Smoothie
Elderberry Syrup Recipe
Ingredients
- 3 cups Filtered or spring water
- 1 cup Dried elderberries or 2 cups fresh elderberries
- 1 Cinnamon stick
- 2 inches Fresh Ginger sliced (or ½ tsp dried ginger)
- 1 cup Manuka or raw honey or organic maple syrup or agave for a vegan/infant-friendly recipe
Instructions
- Place the dried elderberries, ginger, and cinnamon in a saucepan and cover with water. Bring to a boil, then simmer for 30-40 minutes or until the water reduces by half.
- Remove the saucepan from the heat and let the elerberries steep in the water for 30-60 minutes, or until cool enough to handle.
- Strain the elderberries through a fine mesh strainer or a cheese cloth, trying to get as much liquid out as possible. Discard the remaining elderberries, ginger, and cinnamon.
- Stir in the honey and taste to adjust. Pour the syrup in a glass airtight container. Store in an airtight mason jar in the fridge for 3 months.
