Homemade Healthy Elderberry Syrup

June 24, 2021
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A basic elderberry syrup recipe, using a natural berry to produce a herbal nectar for boosting health and nutrition with antioxidant and antiviral properties.

A medicinal plant which is used to treat ailments throughout the world, the black elderberry is transformed into a delicious syrup which can easily be incorporated into your daily diet. Elderberry syrup is simple to make at home using natural ingredients to produce a nutritious solution to the cold and flu season.

In this recipe we utilise ingredients which are both healthy and delicious including vanilla, ginger, cinnamon, dried elderberries and honey. Serve elderberry syrup in yogurt, porridge, coffee, juices, ice cream, tea, salad dressing, smoothies or on pancakes and waffles to provide a natural sweet and bitterness to dishes with this healthy food.

Elderberry SyrupPhoto By Canva
Taste Score: %83
Difficulty Medium
Servings 4 people
Preparation 15 mins
Cooking 60 mins
Total 75 mins

Tips

  • A standard recommendation for elderberry syrup consumption is one tablespoon taken four times per day to feel the maximum elderberry syrup benefits. Our recipe is a strong, concentrated syrup so only one teaspoon per day is needed to feel the positive effects.
  • Elderberry syrup is most commonly used to aid the symptoms of colds, flu, joint pain, nerve pain, sinuses and fatigue alongside medical treatment.
  • Fresh or dried elderberries can be used in this recipe. The guide instructs for dried elderberries as these are more readily available throughout the year and have a far more concentrated flavour.
  • It is most effective during the flu season although can be taken year round to increase the body's defences and general wellbeing. Healthy practices which should be followed alongside elderberry syrup include drinking teas, vitamins, following a healthy diet and exercise which will all have a positive effect on overall health.
  • A few varieties of elderberries can be toxic if eaten raw when unripe so should be cooked before consuming as our recipe instructs, heat to at least 145 °F for safe consumption.
  • Fresh or frozen berries will release a lot of juice when picking which is messy and can be wasteful. Spread the fresh berries onto baking trays and dry at 145 °F for several hours until dry, the elderberries will then fall off the stems rather than needing to be picked individually.
  • Store it in the refrigerator once prepared, a shelf-safe product would require higher levels of sugar or alcohol which would detract from the health benefits of the ingredient. Most store-bought syrups contain alcohol to extract and preserve the syrups however we have focused on a product which is natural and family friendly.

Ingredients

Directions

  1. Into a saucepan add the dried elderberries, water, vanilla, cinnamon stick and ground cinnamon.
  2. Stir the ingredients together then place the saucepan on a medium heat and cover with a lid.
  3. Bring the liquid to a simmer and cook gently for 30 minutes.
  4. Then remove the saucepan from the heat and allow it to steep for 30 minutes whilst covered.
  5. Place a sieve over a jug and pour the elderberry mixture through the sieve to filter out any solids, discard the elderberries, vanilla and cinnamon stick.
  6. The volume of elderberry tea should be approximately 2 cups, stir in half the volume of honey.
  7. Pour the elderberry syrup into an airtight container and allow it to cool completely, cover and refrigerate until time to serve.
Nutrition Facts
Serving Size 1 Elderberry Syrup
Serves 4
Amount Per Serving
Calories422
% Daily Value*
Total Fat 0.6 g0.8%
Sodium 20 mg0.9%
Protein 1.1 g2.2%
Potassium 351 mg7.5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

What Are The Benefits Of Elderberry Syrup?

Elderberries are known to boost the immune system, improve general health and act in combating cold and flues. There are benefits to many berries including strawberries, blueberries, blackberries, raspberries and elderberries. Elderberries specifically have been shown to act as an antiviral with elderberry syrup acting as one method to consume the beneficial properties.

How To Make Elderberry Syrup?

To make this syrup at home, add the dried elderberries, water, vanilla, cinnamon to the saucepan. Stir all ingredients and place the pan on the stove. At medium heat, simmer the liquid ingredients for 30 minutes. Then, remove the pan from the heat and let it stream for another 30 minutes. Be sure the pan is covered with a lid. After that, sieve the mixture and pour the syrup in a jar. Store in the refrigerator until it is consumed.

What Are The Side Effects Of Elderberry?

The positive side effects of elderberry are a reduction of symptoms when taken 48 hours within the first signs of flu. The possible negative side effects of elderberry are only found when raw and unripe fruit is consumed. The leaves, stems, bark, roots, unripe and uncooked elderberries can cause vomiting, nausea or severe diarrhea.

Does Elderberry Syrup Really Work?

Elderberry syrup and other elderberry syrup have become increasingly popular, the natural berry is high in vitamin C, high in phenolic acids and high in flavonoids. The benefits of elderberry are the concentrated strength of the berry in comparison to other antioxidant fruits with the main appeal being a reduction in cold and flu symptoms.

Does Elderberry Help With Sleep?

There are many elderberry products which are designed to aid with sleep such as Gaia Herbs, Black Elderberry NightTime Syrup or Sleep Aid Elderberry and Melatonin Liquid. In these products the elderberry is paired with other active ingredients to both boost the immune system and gently support a good night’s sleep.

Is Elderberry Good For Weight Loss?

Elderberry syrup benefits include assisting in weight loss, with few calories elderberries can easily be eaten as part of a balanced diet. Correlation has been shown between the consumption of elderberries and an improvement in healthy diet habits which can lead to weight loss.

Recipe byPetite Gourmets

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