It’s well-known that I adore elderberries for their remarkable natural ability to boost the immune system. In the chillier months, I prepare homemade elderberry syrup to help fend off the flu. However, my preferred method of utilizing elderberries is by brewing a warm, soothing cup of elderberry tea.
Imagine this scenario—six children coming down with the flu all at once. This situation has indeed arisen on a few occasions, but thankfully, we typically recover swiftly due to natural remedies. It’s hard to put into words how thankful I am for elderberry tea.
Health Benefits of Elderberry Tea
Black elderberries, also known as Sambucus nigra, are small, dark purple fruits commonly found in parts of North America and Central Europe. You might often notice them growing in these regions. Like other berries, elderberries are popular in jellies, pies, and baked goods. They can also be dried and turned into infusions, tinctures, and syrups.
Research suggests that using elderberry syrup at the onset of an illness can reduce the severity and duration of colds and flu. This is likely due to the high content of vitamins C and A in elderberries, as well as their rich flavonoid and antioxidant levels compared to many other berries.
How to Use Elderberries (Including Recipes)
There are many simple ways to create natural remedies against cold and flu using elderberries, appealing to both kids and adults.
Elderberry Recipes
Here are five methods to transform elderberries into natural remedies that boost the immune system:
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Flu-Busting Gummy Bears – These delicious gummies are a discreet way to deliver a cold and flu remedy to kids.
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Elderberry Marshmallows – In this case, a little sweetness helps as these marshmallows are made with natural honey and include ingredients like gelatin and ginger to strengthen the immune system.
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Fizzy Elderberry Kombucha Soda – A refreshing soda option that satisfies the taste buds while supporting gut health.
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Elderberry Popsicles – A perfect remedy for soothing sore throats.
- Elderberry Syrup – The traditional method. Sweeten it to your liking and refrigerate it for use during cold and flu season.
How to Make Elderberry Tea
Although I have nothing against elderberry syrup, I prefer putting gelatin in my coffee and enjoying organic elderberries in tea form. It’s a quick, easy, and comforting remedy when I’m feeling under the weather.
This tea naturally tastes sweet due to the elderberries, but you can add raw honey if you wish. For additional flavor, consider adding herbs such as turmeric, rose hips, hibiscus, echinacea, or cinnamon. While not essential, they enhance the taste and provide health benefits. For instance, cinnamon helps balance blood sugar levels, while turmeric offers anti-inflammatory properties.
If the flavor of elderberry tea isn’t to your liking, consider adding an herbal tea bag like peppermint or chamomile to soften the taste. If a caffeine-free version isn’t necessary, green tea or black tea blends well with this. Let the tea simmer for 15 minutes, then add the tea leaves and steep for another 3 minutes before straining.
Here’s how to prepare a comforting and healthful cup of elderberry tea:
- Combine water, elderberries, turmeric, and cinnamon in a small saucepan.
- Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes to extract the beneficial properties and reduce the bitterness of turmeric.
- Remove the saucepan from heat and let the mixture cool for about 5 minutes.
- Strain the liquid through a fine mesh sieve into individual cups.
- Stir in raw honey, if you choose to use it.
For iced tea, pour the preparation into a mason jar, let it cool, and refrigerate for up to a week. Serve over ice if desired.
Where to Get Elderberries
Elderberries are often found in wooded areas in parts of the U.S., but ensure accurate identification before foraging, as some lookalikes aren’t safe to consume. Also, note that raw elderberries are toxic and must be cooked beforehand to avoid digestive issues.
Instead of foraging, I purchase certified organic dried elderberries in bulk. This method is more time-efficient! I store the berries in our deep freezer between uses, where they last for years, particularly if, hopefully, we remain healthy.
Store-bought Options
If an illness hits and you don’t have dried elderberries on hand, many stores offer quality natural brands of elderberry tea. You can also find pre-made elderberry syrup.
Do you use elderberries to prevent illness? What other natural remedies do you rely on? Please share your thoughts!
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