Elderberry Recipes to Boost Your Immune System

Overlapping both eastern and western medicine, elderberry is one of our favourite natural remedies, and packs a powerful punch. Rich in antioxidants and high in Vitamins A, B, and C (100g of berries contains about 60% of your daily Vitamin C intake), we love elderberries for their cold and flu-fighting abilities. 

A Natural Immune Booster

Ellderberry is the perfect winter ingredient. In Traditional Chinese Medicine, elderberry – called Jie Gu Mu –  enters both the lung and kidney meridians, making it an excellent tonic for boosting our lung qi (immunity) and kidney qi (the powerhouse energy container for the body).  

As elderberry helps to release pathogens that cause fevers, headaches, sore throats, and swollen glands, use it as often as you can to keep those pesky, cold-weather germs at bay. 

Added Benefits

Not just a one-trick pony, elderberry helps resolve painful kidney stones and UTIs, and regulates water metabolism. Additionally, it’s anthocyanin-rich black skin has been found to improve cholesterol levels, and therefore protect your heart against arteriosclerosis. 

How to Use Elderberry at Home

Forget that nasty drugstore cough syrup! With Elderberries on hand, preventing or fighting those winter infections can actually be delicious. Elderberry adds lovely flavour and texture to your cooking, infused into sauces and beverages, in both sweet and savoury recipes. They can be found at most boutique or natural health stores, but because they’re dried, you can also easily purchase elderberries online. (We usually order from Harmonic Arts.) 

Here are two of our favourite (and simple!) ways to incorporate elderberry into your winter ritual: 

Elderberry Tea

One of our go to flu-fighting remedies, we recommend making this tea in big batches before everyone around you starts to get sick! 

In a pot combine:
1 Litre of water boiled from a kettle
4 tbsp of dried elderberries
1-2 cinnamon sticks
1-2 slices of turmeric*
1-2 slices of ginger

Simmer tea for 20 minutes. Strain tea and enjoy.  Sweeten with honey, maple syrup, or other natural sweetener if desired.

Notes: If you can’t find fresh turmeric you can sub ¼ tsp ground turmeric, or make without 

Elderberry Syrup

One of the most versatile ways to consume elderberry, you can use this straight up as a cough syrup, mix it into a salad vinaigrette, or mix it into a healthy mocktail for your guests over the holidays. Get creative!

In a pot combine:
1 Litre of water boiled from a kettle
1 cup of dried elderberries

Simmer until liquid has reduced and thickened into a syrup-like consistency (it will thicken more as it cools). 
Sweeten with honey, maple syrup, or other natural sweetener if desired.
Strain, pour into a glass jar, and keep in the fridge.

To Use as a Cold or Flu Remedy**
To prevent a cold/flu: 1 tablespoon 3 times a day
To fight an existing cold: 2 tablespoons 3 times a day until symptoms disappear

**decrease dosage by half if giving it to children

To Use as a Cocktail
2 tablespoons of syrup mixed into sparkling water
Squeeze of lemon or lime
Garnish with citrus and a cinnamon stick