Benefits: Supports Immune defenses during cold and flu season. Helps reduce the duration and severity of symptoms, soothes sore throats, and provides antioxidant protection.
Ingredients (Makes~250 ml of syrup)
- ½ cup dried elderberries
- 2 cups of filtered water
- 1 tbsp. fresh grated ginger (or 1tsp dried)
- 1 tsp cinnamon powder ( 1 stick)
- ½ tsp clove powder (or 3-4 whole cloves)
- ¾ cup raw honey (or maple syrup for vegan version)
Preparation Time
Total: 40-50 minutes
Active: 10 minutes
Passive (simmering + cooling): 30-40 minutes
Method
- In a small saucepan, combine elderberries, water, ginger, cinnamon, and cloves.
- Bring to a boil, then reduce heat and simmer uncovered for 30 minutes, until the liquid reduces by about half.
- Remove from heat. Let cool slightly (until warm, not hot).
- Strain through a fine mesh or cheesecloth, pressing the berries to extract all liquid.
- Add raw honey and stir well until completely dissolved.
Recommended Use
Take 1 tablespoon daily for prevention during cold months. If sick: take 1 tablespoon every 3-4 hours. Safe for children over 2 years: reduce dose to 1 spoon.
Tips:
- You can add rosehips (1 tbsp. Dried) for extra vitamin C.
- You can replace honey with maple syrup for vegan version
- You can add thyme or Echinacea during the simmer for added immune support.
Elderberry syrup is a traditional folk remedy that may help shorten the duration and lessen the severity of cold and flu symptoms, particularly if taken within the first 48 hours of symptom onset. During plague times, herbalists often combined elderberries with warming spices like clove, cinnamon, and ginger to create powerful immune tonics – precursors to what we now call elderberry syrup. This recipe is a modern take on those time-honored preparations offering both comfort and resilience in a single spoonful. Studies suggest elderberry may reduce the duration of flu-like symptoms by up to two days if taken within the first 48 hours of symptoms appearing. It may also help lessen the severity of cold symptoms. While research shows promise, it's important to consult a doctor before use, especially for children or those with pre-existing conditions, as it can interact with medications. Proper preparation is crucial, as raw elderberries and other parts of the plant can be toxic.