Simple 4-ingredient Elderberry Syrup
Updated: Mar 30
Elderberry syrup seems intimidating to make, but I assure you it's incredibly simple. The most difficult task is procuring the elderberries. I buy mine in bulk from my local co-op, and this is incredibly cost-effective. You can buy elderberries on Amazon, but it is subject to price-gouging; the price goes up substantially during cold and flu season. You can stock up during warmer months when it's cheaper, or check the bulk section of your local health food store (I get mine at the East End Food Co-op in Pittsburgh).
Elderberries have been shown to reduce the duration of cold and flu. It is recommend for air travel. It's best taken as a preventative (as opposed to waiting until you are already sick). The Journal of Dietary Supplements and the Natural Standard Research Collaboration has given it a "good scientific evidence" rating for treating influenza. It is generally recognized as safe by the USDA.
Simple Elderberry Syrup
3 1/2 cups filtered water
2/3 cup dried elderberries
2 tbsp grated ginger
1/3 cup raw honey
In a medium pot with a lid, combine water, elderberries, and ginger.
Bring to a boil, then cover and simmer on very low heat for 90 minutes.
Strain the mixture through a mesh colander and into medium-large mixing bowl, mashing the berries up to get all the juice out. Discard or compost the berries.
Stir the honey into the warm elderberry liquid.
Store in a glass container in the refrigerator for up to two weeks, or make gummies.
Pro tip! I like grate grate batches of fresh ginger, and freeze them into already measured tablespoon and teaspoon portions.