There’s a reason so many people reach for elderberry syrup when they want to boost their immune system. In one clinical trial, elderberry extract appears to help lessen symptoms and shorten the duration of cold symptoms compared to a placebo group. According to this study, elderberry extract has been shown to reduce the duration of flu symptoms by an average of 4 days(!!) when taken within the first 48 hours of influenza symptoms appearing. In lab rat studies, elderberries have also been shown to lower insulin resistance. This is something to remember if you are a diabetic taking insulin, as you might want to talk with your doctor before taking it.
Ingredients You’ll Need
This recipe calls for dried black elderberries, also called Sambucus nigra. When shopping for honey, look for local or raw honey when possible. Research suggests that honey has antioxidants as well as potential antimicrobial and anti-inflammatory properties. Plus, it will make your elderberry syrup taste amazing. This recipe calls for dried spices for convenience, but you can also use whole cinnamon sticks or whole cloves if you happen to keep those in your pantry.
How to Make Elderberry Syrup
Simmer the ingredients.
Add the dried elderberries, cinnamon, ginger, cloves, and water to a small pot. Bring the liquid to a boil over medium-high heat. As soon as the liquid is bubbling, lower the heat and let it simmer until the liquid is reduced by half, about 25 to 30 minutes.
Strain.
Pour the cooked elderberry mixture through a fine mesh sieve or cheesecloth into a large bowl. Use the back of a spoon to mash the berries and strain out as much juice as possible. Discard the solids or add them to your compost.
Sweeten.
Let the strained elderberry liquid cool to room temperature, then add the honey and whisk well. Transfer the elderberry syrup to an airtight container and store it in the refrigerator for up to 4 weeks. Make sure to always use a clean spoon when using this, to avoid any contamination. This small batch usually lasts 2 to 3 weeks in my home, depending on how many of my family members remember to take it, but you can double the recipe if needed.
How to Use Elderberry Syrup
Elderberry syrup is most often taken by the tablespoon when needed. However, you can also use it to make an elderberry smoothie, or you can add it to your favorite warm tea with a squeeze of lemon juice when you want to soothe your throat. Incorporate elderberry syrup into your morning routine by drizzling it on waffles, pancakes, or over a bowl of oatmeal. Looking for more recipes for cold & flu season? Try Ginger Tea, Detox Soup, Carrot Juice or Classic Chicken & Vegetable Soup. If you try this elderberry syrup recipe, please leave a comment and star rating below so I know how it works for you. SaveSav SaveS
