A few years ago, elderberries found their way into my family’s herbal arsenal to support us through cold & flu season. This powerful, antioxidant rich fruit has been used in traditional herbalism to support the body’s immune system for centuries. During winter months, we often have a big pot of therapeutic herbs, spices and berries gently simmering in our kitchen, with a ladle and strainer close by. Even my little ones request elderberry elixir at the first sign of a sniffle or sore throat. It’s vibrant, smooth and spicy— a treat for icy days when extra nourishment is a necessity. The addition of honey to the long simmered berries, thickens this brew into almost a syrup— achieve desired consistency by adjusting the amount of water, berries and/or honey, as well as simmer time.

Use this recipe two ways: When suffering from a head cold, or working to fight impeding germs, add sliced lemon and orange to the pot and consume several mugs throughout the day as a hot tea. In that case, simply strain one serving at a time and add a heaping spoon of honey. For general immune support, allow the tea to simmer longer, add honey after cooling slightly, and pour the entire batch into mason jars with ample headspace to freeze. Pull out one jar of syrup at a time and take shots regularly. 

Don’t be afraid to make this age-old remedy your own. On a snowy day you may add more ginger, cardamom, and cinnamon. Before bedtime, to help ease into deep restful sleep, you may include chamomile flowers, rose petals, or a splash of your favorite bourbon. You would have no problem finding a basic elderberry syrup recipe, typically including berries, cinnamon, water and honey, but here I have added important tried and true immune boosters to act as elderberry’s sidekicks in beating the winter blues. This packs a potent punch in promoting good health and swiftly getting you through whatever ails you.

Ingredients (Serves 4)

• 1/2c organic dried elderberries*

• 1/4c rosehips

• 1/4c nettle

• 2 cinnamon sticks

• 1T whole allspice

• 1t grated nutmeg

• 1t whole cloves

• 1t astragalus

• 1t rosemary

• 1/2t thyme

• 3 star anise

• 1 inch piece of fresh grated ginger or 1T powered

• 8c purified water*

• 1-2 cups raw honey*

  *to create a syrup rather than a strong tea, increase elderberries to 1 cup, decrease water to 4 cups, and use plenty of honey. Syrup will keep in the freezer or refrigerator for quite awhile, but make sure to leave headspace at the top of the container.

Directions

1. Combine herbs and berries with water in a covered pot and heat until almost boiling.

2. Reduce heat immediately and allow herbs to simmer for at least 30 minutes (45 min- 1hr if making a syrup).

3. Remove from heat and lightly mash the berries.

4. Strain mixture through a cheesecloth and squeeze out the juice or press through a fine mesh strainer.

5. Stir in honey while the tea is still warm, until desired sweetness and thickness is met.

*DISCLAIMER: For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Originally published in Edible Western NY.