Easiest Elderberry Syrup Recipe: Sweet & Spicy DIY for Kids & Adults
Updated February 2021
The statements on this page have not been evaluated by the Food and Drug Administration. Products on this page are not intended to diagnose, treat, cure, or prevent any type of disease or medical condition. The Smartest Sprout does not make any claims in regards to the benefits of honey, spices, herbs, herbal supplements, or this recipe in general. All information presented is for educational purposes only. We recommend that you consult with a qualified healthcare practitioner and your child's pediatrician for approval before taking any herbal supplement, especially if you are pregnant, nursing, or taking any medications. Kids should not handle hot liquid and all cooking should be done by an adult. Any opinions listed are solely the thoughts of the author. This post contains affiliate links. Read our affiliate disclosure here.
History & Health Benefits: What is an Elderberry?
The word elderberry was first recorded in the year 1620. Elderberries are produced from Elder trees. They are a bluish-purple berries that can be covered with a white bloom at maturity. Elder tree is the common name for the species of trees that fall under the genus Sambucus. Elder trees are indigenous to the western United States and can grow to 30 feet tall. Elderberries are typically not eaten raw but commonly made into wines or jellies. Elderberries are not recommended to be eaten uncooked as they may cause nausea.
Elderberries: A Holistic Superfood?
As explained within a 2004 study, "Elderberry has been used in folk medicine for centuries to treat influenza, colds and sinusitis, and has been reported to have antiviral activity against influenza." During the study, patients who received 15 ml of elderberry syrup 4 times per day for 5 days had their flu-like symptoms relieved an average of 4 days sooner than those who received a placebo syrup.
Is Elderberry Syrup Good for You?
Elderberries are highly nutritious. They're low in calories and loaded in vitamins, minerals and antioxidants. When taken appropriately, they may also provide several healing properties. According to the University of Pittsburgh Medical Center, elderberry may have the following health benefits:
- May act as a preventative and/or treatment for cold and flu
- May help improve heart health
- May decrease risk of cardiovascular disease
- May lower the risk of diabetes
- May lower cancer risk
- May combat fatigue
- May decrease constipation
- May help treat HIV/AIDS
- May reduce toothache pain
- May diminish nerve pain
- May aid in weight loss
- May provide relief from hay fever
- May ease gingivitis symptoms
Are There Other Ways to Take Elderberry Besides a Syrup?
Yes, there are other ways to consume elderberries besides in a syrup. However, I believe a syrup packs the most punch and gives you the most bang for your buck. When you make elderberry syrup at home, you can guarantee it contains only the ingredients you want. If you keep a stock of supplies on hand, you can rest assured you'll have fresh elderberry syrup in less than an hour's time once the cold or flu bug strikes. When you buy a pre-made elderberry supplement, it will more than likely contain some type of preservative including but not limited to a sugar-based, synthetic, or alcohol-based preservative.
Is Elderberry Syrup Better than Gummies?
Gummies are a great way to get the benefits of elderberry if you don’t have any syrup around. However, with gummies you are likely to get a few more ingredients hidden inside which may include added sugar, binders or fillers. You can find my favorite organic elderberry gummies here which have approximately 400 mg of elderberry, 55% daily value of zinc, and only 2 grams of added sugar per serving.
Elderberry Syrup vs. Tincture
Similar to gummies, elderberry tinctures and liquid supplements can be another great way to get the benefits of elderberry without using a syrup. Alcohol is a common preservative in tinctures which may or may not be a concern for some adults, or if you plan on giving any to children. Besides elderberry and alcohol, common ingredients in tinctures may include glycerin, sugar, and flavors. See my favorite elderberry liquid supplement here. It is alcohol-free, organic, and vegan.
Where to Buy Elderberry Syrup Online
For busy parents, making homemade elderberry syrup is not always a possibility. If you want to purchase a pre-made elderberry syrup, below are a couple fantastic options.
Elder Berry Syrup Herbal Supplement
- A beautiful Elder Berry Syrup Herbal Supplement that is a modern take on the old classic.
- Similar products available include Elder Berry Powder, Elder Berry Extract, and Elder Ultra Syrup - a handcrafted elderberry syrup with added organic echinacea purpurea root and organic astragalus root.
- Contains honey and alcohol.
Gaia Herbs Black Elderberry Syrup Immune Support
- Plant-based supplement made with whole-food ingredients.
- Honey-free and alcohol-free.
- Contains added organic cane sugar.
Easy Elderberry Syrup Recipe: How to Make a Small Batch for Anti-Inflammatory Immune Support
A sweet & spicy blend of elderberries, manuka honey, and herbs for a delicious & immune boosting elderberry syrup recipe. Please note: This recipe along with any honey or honey product should not be given to children under the age of 1 or to anyone allergic to any of the ingredients.
Ingredients
- 1 3/4 Cup Purified Water
- 1/3 Cup Organic Dried Elderberries
- 1 Tablespoon Golden Mellow Organic Superfood Mix (Get 15% off here with promo code SPROUT15)
- 1/3 Cup Raw Monofloral Manuka Honey
Instructions
- Pour the water into a medium ceramic non-stick sauce pan.
- Add the dried elderberrys and Golden Mellow Mix to the water and bring to a boil.
- Reduce heat and simmer for 20 - 25 minutes, stirring occasionally until the liquid has reduced by about half.
- Remove from heat and let cool until room temperature.
- Mash the mixture to get as much juice out of the berries as possible.
- Pour mixture through a fine mesh strainer into a glass bowl.
- Add Manuka Honey and stir until well mixed.
- Cool quickly, pour into a mason jar, cap with a size appropriate air tight lid, and store in the refrigerator.
Notes
The standard daily dose my family takes for immune support is no more than 1 teaspoon for kids and no more than 1 tablespoon for adults.
I prefer to cap my mason jars with a BPA-free flip top lid rather than a typical canning lid. Mason jar lids, aka canning lids, are meant for one time use and tend to rust over time. I've always used mason jar flip top lids for drinking protein shakes but recently learned they work great for elderberry syrup as well! Another reason I prefer to make a small batch of syrup is because when the jar is full, it tends to dribble out a little bit unless your mouth is right up against the cap. If you buy mason jar flip top lids, make sure they are size appropriate to your mason jars because both jars and lids come in multiple sizes.
I prefer to cap my mason jars with a BPA-free flip top lid rather than a typical canning lid. Mason jar lids, aka canning lids, are meant for one time use and tend to rust over time. I've always used mason jar flip top lids for drinking protein shakes but recently learned they work great for elderberry syrup as well! Another reason I prefer to make a small batch of syrup is because when the jar is full, it tends to dribble out a little bit unless your mouth is right up against the cap. If you buy mason jar flip top lids, make sure they are size appropriate to your mason jars because both jars and lids come in multiple sizes.
What to do with Leftover Elderberry Mash
I do not suggest reusing or consuming any of the leftover elderberry mash after straining. The best way to dispose of the leftover elderberries would be to properly compost them in your yard or garden. Composting is a much more eco-friendly way to dispose of your leftover food than putting it in the trash or down the sink.
Another great idea would be to put the leftovers in a clear tabletop compost bin so that kids can learn about the decomposition process, life cycles, and environmental science.
Another great idea would be to put the leftovers in a clear tabletop compost bin so that kids can learn about the decomposition process, life cycles, and environmental science.
Can you Substitute the Manuka Honey in Elderberry Syrup?
Yes, you may substitute the Manuka Honey listed for a different nutrient-dense sweetener but I believe Maunka Honey is the best option. If you're unable to use Manuka honey for this recipe, a good quality Non-GMO honey from a local beekeeper is also a great option. If you want to substitute the honey all together, you may also use a high-quality organic maple syrup.
Benefits of Manuka Honey
According to Wedderspoon, "Manuka Honey is a unique honey that comes from the Manuka flower nectar gathered by the bees in New Zealand. Manuka (or mānuka) is a Māori word that refers to the flower that grows on both New Zealand’s North and South Islands. The Manuka shrub has a very short annual bloom, which means that Manuka Honey is rare and highly sought after. Over 60 different compounds have been isolated from Manuka nectar, including antioxidants and polyphenols. Moreover, its multitude of uses makes Manuka Honey a multitasking superfood."
I buy the Wedderspoon KFactor 16 Manuka Honey because the nectar source comes mostly from the Leptospermum Scoparium (Manuka plant) and is brimming with living enzymes & complex chemical compounds, working in harmony to produce a multifaceted superfood. It's also unpasteurized, free of antibiotics, pesticides, glyphosate, gluten, and added sugars. It's pricey but totally worth it. If you can't stomach the cost, any authentic Manuka honey will likely provide a number of distinct components, elements, and micro-nutrients. Manuka is simply more powerful than the sum of its parts.
I buy the Wedderspoon KFactor 16 Manuka Honey because the nectar source comes mostly from the Leptospermum Scoparium (Manuka plant) and is brimming with living enzymes & complex chemical compounds, working in harmony to produce a multifaceted superfood. It's also unpasteurized, free of antibiotics, pesticides, glyphosate, gluten, and added sugars. It's pricey but totally worth it. If you can't stomach the cost, any authentic Manuka honey will likely provide a number of distinct components, elements, and micro-nutrients. Manuka is simply more powerful than the sum of its parts.
Is Honey Safe for Children?
According to the Cleveland Clinc, babies under the age of 1 should not consume raw honey or any honey in baked and processed foods. Honey "may contain spores from the bacterium Clostridium botulinum. While not a problem for those of use with more mature digestive tracts, in babies, the spores can cause botulism, which is an illness that produces toxins that can lead to skeletal muscle paralysis."
Benefits of Your Super Golden Mellow Mix
I specifically chose to use Your Super Golden Mellow Organic Superfood Mix for this recipe for a multitude of reasons. One reason is because this recipe is meant to be an easy elderberry syrup recipe - very easy. The goal was to make it as uncomplicated as possible so that even people short on time or who aren't a whiz in the kitchen can make and benefit from this immune boosting recipe. Rather than searching and sourcing a wide variety of herbs and spices, Your Super Golden Mellow has done it all for you and combined 6 powdered superfoods into one harmonious mix.
Golden Mellow is USDA certified organic, Non-GMO, gluten-free, vegan, dairy-free, soy-free, contains no additives, comes from a transparent supply chain, and was formulated by holistic nutritionists. It contains powerful Ayurvedic herbs like turmeric and adaptogens like ashwagandha. Other superfood spices include ginger, cinnamon, lucuma, and pepper.
Golden Mellow is USDA certified organic, Non-GMO, gluten-free, vegan, dairy-free, soy-free, contains no additives, comes from a transparent supply chain, and was formulated by holistic nutritionists. It contains powerful Ayurvedic herbs like turmeric and adaptogens like ashwagandha. Other superfood spices include ginger, cinnamon, lucuma, and pepper.
- Turmeric has been used in India for thousands of years for medicinal purposes. What makes this golden spice so powerful is the active compound curcumin, which is a natural anti-inflammatory.
- Ashwagandha is an adaptogenic herb that reduces stress and anxiety and naturally balances hormones and adrenals. Latin for “sleep-inducing,” ashwagandha can also improve your quality of sleep.
- Ginger is a close relative to turmeric. Ginger root has powerful antioxidant and anti-inflammatory properties.
- Cinnamon dates as far back as ancient Egypt, this popular spice is rich in powerful antioxidants and a natural anti-inflammatory.
- Beloved by the Incas, lucuma has finally found a way to us. It’s not only super nutritious, but also delicious with its sweet, maple-like taste!
- Known as “the king of spices,” black pepper is rich in antioxidants and piperine, the main active plant compound. Pepper also enhances the body’s absorption of curcumin up to 2,000%.
Elderberry Syrup with Turmeric
Combining elderberry syrup with turmeric is a trending topic right now due to the extensive health benefits of both superfoods, and their recent popularity in the mainstream media. Because Golden Mellow contains turmeric, this recipe does classify as an elderberry syrup with turmeric.
Shelf Life of Elderberry Syrup
The shelf life of elderberry syrup may vary depending on what ingredients you use and how the syrup is stored. I do not recommend storing this on the countertop or in a cabinet. The product of this recipe must be kept in the refrigerator for safety and optimal results.
How Long Does Elderberry Syrup Last in the Fridge?
As a personal rule of thumb, I typically throw out any leftover elderberry syrup after 7 days to err on the safe side - which is another reason why I like to make a small batch. I've personally noticed mold growth in this syrup after about 3 - 4 weeks in the fridge.
Can you Freeze Elderberry Syrup in an Ice Cube Tray?
Absolutely! If you're not going to use your full batch of elderberry syrup, freezing the leftovers in a BPA-free no-spill ice cube tray is a great way to make it last longer - up to 6 months. After all, you'll be so proud of the delicious herbal concoction you made, you won't want to see any of it go to waste!
Additional Methods for Making Elderberry Syrup
One great thing about homemade elderberry syrup, is that there are infinite different ways you can create and cook this nutritious recipe. Not all recipes are one-size-fits-all. They can be tweaked or adjusted, and if you don't want to include a specific ingredient you can typically sub it out for something else.
Experiment with Other Ingredients
Once you get an elderberry syrup recipe dialed in, feel free to experiment by adding and/or removing ingredients to make something uniquely your own. Other fun and nutritious ingredients to consider may be an organic blend of hibiscus and mangosteen, Irish sea moss, nutmeg, lycii berries (similar to goji berries), dandilion root powder, echinacea and rosehips, or Moon Balance Mix.
How to Make Elderberry Syrup: Pro Tips + Video by Mountain Rose Herbs
The recipe above is the easiest elderberry syrup recipe I know of - and I've tried a lot of recipes. If you're looking for something a little bit more advanced, check out this video on How to Make Elderberry Syrup by Mountain Rose Herbs. They use lots of high-quality organic dried herbs and tools in their recipe including aromatic ginger root, fair trade cinnamon sticks, organic dried elderberries, and unbleached organic cheesecloth; all of which can be purchased directly from their website.
Sources
- https://www.dictionary.com/browse/elderberry?s=t
- https://pubmed.ncbi.nlm.nih.gov/15080016/
- https://share.upmc.com/2020/02/benefits-of-elderberry/
- http://yoursuper.krym8q.net/oj3Rb
- https://www.cdc.gov/mmwr/preview/mmwrhtml/00000311.htm
- https://wedderspoon.com/pages/manuka-standards
- https://health.clevelandclinic.org/when-is-it-safe-to-give-honey-to-my-baby/
Like The Smartest Sprout's Facebook page for deal alerts, giveaways, healthy parenting tips, and more!
Related Articles
|
|
|
