Boost your immune system this cold and flu season with a hot, soothing cup of 4-ingredient elderberry tea. Learn about the health benefits of the superfood and how to make elderberry tea, so you can add this delicious caffeine-free beverage to your tea rotation.
Elderberry tea is berry-infused water accented with fresh ginger and cinnamon, for a bold brewed beverage. It’s healthy and tasty without preservatives. It takes a bit longer to make than regular teas but the benefits make it well worth it!
Reasons This Elderberry Tea Recipe Works
- A Health Boosting Beverage! Elderberries are packed with vitamin A and vitamin C so if you’re feeling under the weather, this drink will help you recover faster.
- Easy to Make! Simply boil, strain, and sweeten.
- A Cozy Beverage! Beat the cold winter blues with a hot, comforting mug full of elderberry tea.
What are elderberries?
Elderberries are a wild growing superfood and plant in the Adoxaceae family. These small, dark purple clusters grow in the United States and throughout Europe.
Elderberries are used to make jam, pie, and over-the-counter medicines. They are tart with a fragrant berry aroma. Sugar is often added in order to sweeten its natural flavor.
However, they must be cooked before they are consumed. Boiling them (like we do in this elderberry tea recipe) ensures they are safe to digest.
Elderberry Tea Benefits
Drinking elderberry tea is an age-old remedy for all sorts of ailments. According to various studies, elderberry tea:
- Contains anthocyanins, a rich source of antioxidants, that can lower blood pressure levels as well as blood sugar levels
- Reduces cold and flu symptoms
- Has anti-inflammatory properties that can reduce inflammation, joint pain, swelling, and muscle aches
- Contains Vitamin C, a known stimulant for collagen growth, which can provide skin with a more youthful glow
- May reduce the level of fat in the bloodstream, therefore decreasing cholesterol and improving overall heart health
- Contains fiber which improves digestion and treats constipation, gas, and bloating
Ingredients You’ll Need
- Dried Elderberries: Unlike fresh elderberries, these have a strong concentrated flavor so you don’t need to use as much.
- Fresh Ginger: Ginger root has been proven to help fight infections because it rids the body of bacteria.
- Cinnamon: Use either 1 cinnamon stick or ½ teaspoon of ground cinnamon. Cinnamon promotes heart health and can lower blood sugar levels, helping to prevent type 2 diabetes.
- Water: The liquid needed to make elderberry tea.
For even more nutrients, consider adding 1-2 tbsp Sea Moss Gel or 1 tsp Sea Moss Powder
How to Make Elderberry Tea
- BOIL. In a small saucepan, add the dried elderberries, fresh ginger, cinnamon stick, and water. Bring the mixture to a boil. (Optional: Then stir in the sea moss gel or sea moss powder until it is fully incorporated and dissolves.)
- SIMMER. Then reduce the heat and simmer for 20 minutes.
- STRAIN. Pour the tea through a strainer and discard the elderberries, ginger, and cinnamon stick.
- ADD-INS. Stir in any add-ins such as manuka honey (non-vegan), agave syrup, or lemon. Enjoy the Elderberry Ginger Tea warm or cold!
Elderberry has a tart, faintly sweet flavor so it pairs well with a variety of herbs, spices, and juices.
- Elderberry Tea with Fresh Berries: You can use fresh elderberries instead of dried elderberries. However, you will need more to get the same taste. If you use fresh elderberries, use 4 tablespoons instead of 2.
- Mix with More Tea: Want the health benefits of elderberry tea without the taste? Mix elderberry tea with your favorite tea for a fusion of flavors. It would taste great with green tea or hibiscus tea.
- Iced Elderberry Tea: Make a refreshing iced tea when you pour elderberry tea over ice.
- More Add-Ins: For a citrus flavor, consider adding lemon juice or orange peels. Pick and choose according to your taste.
Tips To Nail the Recipe
- Do not skip boiling the raw elderberries. The entire plant, from berries to stems and leaves, contains a toxic substance that is only removed by cooking them. They need to be boiled for at least 20 minutes or until they are soft and tender.
- Boil the dried elderberries in a stainless steel mesh tea ball to make the process even easier! You can also add the elderberries directly to the water and pour the water through a fine-mesh strainer when you are ready to enjoy your tea.
- Make the most out of your elderberries by using them to make a second batch of elderberry tea. The second batch won’t be as strong as the first but you can experiment with different add-ins.
Store leftover tea in the fridge for up to one week. You can enjoy it iced or reheat it on the stove or in the microwave.
Is elderberry tea safe during pregnancy?
It is generally not recommended for pregnant people or those breastfeeding. Pregnant women should consult with their medical provider before consuming elderberry.
Can you drink elderberry every day?
Yes. Consume elderberries in 1-3 tablespoons a day. However, before implementing a daily regimen, you should consult your doctor.
Does elderberry tea have side effects?
Consuming raw elderberries may lead to nausea, vomiting, or diarrhea. Do not consume raw elderberries.
Where can I find elderberry?
Find them in your local health food store or order them online.
I Hope You Enjoy This Elderberry Tea 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 Immune-Boosting Recipes To Try!
- Rosemary Tea with Blueberry and Pomegranate
- Cold-Fighting Apple Ginger Tea
- Homemade Fire Cider Recipe
- Coconut Carrot Lentil Soup
- Cantaloupe Juice (Quick and Easy!)
- Cold-Fighting Chicken Soup Recipe
- Carrot Ginger Turmeric Smoothie with Sea Moss
4-Ingredient Elderberry Tea
- 2 tbsp Dried Elderberries
- 2 inches Fresh Ginger
- 1 Cinnamon Stick or ½ tsp ground cinnamon
- 2.5 cups Water
- 1-2 tbsp Sea Moss Gel or 1 tsp Sea Moss Powder
- In a small saucepan, add the dried elderberries, fresh ginger, cinnamon stick, and water.
- Bring the mixture to a boil. (Optional) Stir in the sea moss gel or sea moss powder until it is fully incorporated and dissolves. Then, reduce the heat and simmer for 20 minutes.
- Pour the tea through a strainer and discard the elderberries, ginger, and cinnamon stick.
- Stir in any add-ins such as manuka honey (non-vegan), agave syrup, or lemon. Enjoy the Elderberry Ginger Tea warm or cold!