Herbal Spotlight: Elderberries, with My Ultimate Elderberry Syrup Recipe

It is getting to be 'that time of year' again -- & with the pandemic, I'm afraid we're in for a long, rough Cold & Flu season. Delicious & powerful, elderberry syrup is wonderful to have on hand to treat colds & flu, & also for use as a preventative. Late Summer/early Fall when elderberries are in season is the perfect time to make some homemade syrup. I will share my favorite recipe & some foraging tips too--

Quite a buzz about elderberries recently--The benefits & properties of Elderberries have been an increasingly popular topic over the last few years, although use of this amazing plant has been documented for centuries. This Herbal Ally has long been used for preventing & treating all kinds of ailments. A longtime folk-medicine staple, elderberry has been traditionally used to help prevent catching colds & viruses, as well as to shorten the severity & duration of many flu symptoms. Multiple recent scientific studies have confirmed elderberry’s antiviral & immune system supporting properties, as well as its use helpfulness in treating diabetes. Elderberry flavonoids have now been proven block the ability of H1N1 viruses to infect host cells [pubmed.ncbi.nlm.nih.gov/19682714/] & its compounds shown to minimize flu symptoms & strengthen immune response [sciencedaily.com/releases/2019/04/190423133644.htm.]

The common American Elderberry [Sambucus canadensis] & European Elder [Sambucus nigra] are both prolific & commonly found growing wild throughout most of the United States in disturbed areas, along roadsides, & in hedgerows, making them excellent candidates for foraging. Be sure to harvest only from shrubs not treated with pesticides on lesser- 

The gorgeous, jewel-toned berries grow in umbel clusters.

used roads & to confirm the plant ID. The challenge is not in finding them, but in hitting them at the extract-right time! The season for ripe berries vacillates wildly from early August through to October, with some berries being perfectly ripe on one shrub, yet not ready on another nearby shrub just down the road! And then, you have to beat the birds & other animals to the harvest. We are not the only creatures ‘hunting’ them!  ​

The shrubs are easily spotted when in bloom, billowy umbels of white flowers alive with pollinators are quite eye-catching [the flowers are incredibly useful as well!] & easy to make note of. Would-be foragers should then check back in on them frequently beginning in early August. It is important that the berries be fully ripe when harvested -- unripe berries are toxic, as are the stems & leaves of the plant, & should not be used. Once cleaned, your haul can then either be frozen or dried for later use, or used  ​

right away for making syrups & in baking. Berries should always be cooked before consuming. They are quite flavorful & make lovely cakes, tea breads, pies, & jams. I also make some Elderberry Brandy each year to enjoy throughout the long, Maine Winters. [but that is a post for another time…] ​
You can also purchase elderberries, fresh or dried, if you don't have access to wild growing fruit. Many health food stores & online herb houses offer them-- although during cold & flu season they can be pretty hard to come by!  As I mentioned before, the stems do contain toxins & should be removed before processing. The easiest way to accomplish this is to pop your freshly picked berries in the freezer for about an hour-- the berries can then be easily & quickly ‘combed’ off the stems.

Making the tasty & beneficial syrup is quite easy, & there are many recipes for them floating around the internet. In this post, I will share my favorite recipe for super-strength Ultimate Elderberry Syrup & explain why I add what I add & best use practices. As with any recipe, it can obviously be tweaked freely for personal taste & use. It can be made with either fresh or dried elderberries. Use what you have & what you like. So what makes my recipe super powerful?  I love to boost mine with dried elderflowers, which add a natural sweetness, & are themselves wonderful for fighting colds & fevers. I also add ginger & spices, not just for the delicious flavors they add, but for the many 

beneficial properties they each provide. [see below] Additionally, I highly recommend using RAW honey as the sweetener for your syrup whenever possible. It is full of powerful antioxidants, nutrients, & enzymes that are still intact because it has never been heated. [please note: honey should not be given to children younger than 1 year old]

Fresh Ginger: Stimulates the immune system to fight bacterial & viral infections. [Particularly effective as an antiviral siting these sources: Found to stop the onset of upper respiratory infections (Holmes, 1997,] as well as stimulating macrophage activity to prevent viruses from attaching to cell walls (Buhner, 2013) ] Cinnamon: A great decongestant & antiviral. Clove: A natural expectorant & very antiseptic. Cardamom: Antibacterial properties & helps to flush toxins. Allspice: Helpful for fevers & colds.

Lemon Balm [Melissa Officinalis]

But, what really takes my syrup to the next level & boosts its efficacy is  the addition of Lemon Balm tincture to it. Lemon Balm [Melissa Officinalis] has been shown to be a powerful antiviral, as well as to support sleep & help to relieve tension. Due to my autoimmune disease, I take keeping colds & bugs at bay very seriously, even more so now in our current state with the pandemic. I find this extra layer of protection very beneficial, & the emotional & sleep support invaluable as well. This extra ingredient is why I call this Ultimate Syrup. The tincture is an ideal additive, but effective syrup can still be made without it if you choose to leave it out.

Ultimate Elderberry Syrup

4 cups of Water  
2 cups Fresh or Frozen Elderberries [or 1 cup dried]  
¼ cup Dried Elderflowers  
2-3 inches Fresh Ginger, sliced & peeled  
1 large Cinnamon Stick  
5 or 6 Whole Cloves [or ½ tsp ground]  
2 or 3 Cardamom Pods  
2 or 3 Whole Allspice Berries  
1 cup Honey, preferably Raw honey  
Lemon Balm Tincture, 1 TBS per 8oz

We start our syrup by cleaning fresh berries, removing any stems, leaves or green/unripe berries. [use the freezer trick mentioned earlier if you have whole umbels] No need to fret over some tiny stem bits-- just remove all the large pieces. Place your berries, along with the elderflowers & spices if using, into a large cocotte or pot & cover with 4 cups of spring or distilled water. Bring to a boil over medium heat, then simmer uncovered for about 30 minutes, reducing some. Strain off your liquid, ​

Press your berries during the first straining.

pressing berries to release any extra juice. The spent berries & spices can be thrown in your compost now or put out for the birds--we find they love them! Run the resultant liquid through an extra-fine sieve to completely remove any stragglers or tiny bits. While it is still warm, add your raw honey & stir to dissolve & incorporate. You want your liquid to be warm enough to dissolve the honey, but not too hot in order to preserve the benefits of the raw honey. 
Once it has cooled completely, I add the lemon balm tincture for an additional kick of serious antiviral protection. I recommend adding 1 TBS for every 8 ounces of syrup, stirring to fully combine. Your elderberry syrup can then be poured into sterile jars/bottles for keeping. It will last for 4-6 months in the refrigerator, or can be frozen for up to a year. I do not recommend canning it as the additional hot water bath can damage the beneficial properties of the raw honey.

Your syrup is now ready to enjoy!  Remember, Elderberry syrup is powerful herbal medicine. I recommend adults take 1 TBS of elderberry syrup 2-3 times per day at the onset of a cold or flu, continuing that amount throughout the duration of the illness, & children ages 1 & up half that. It is also fabulous to take 1 TBS a day as a preventative during periods of high stress or if you think you were exposed to illness, even if you aren’t experiencing any symptoms yet. I don’t recommend taking elderberry syrup daily 

as a ​preventative. It is an effective immune system booster, & while that is great during illness, or potential exposure to illness, it is not advised to constantly stimulate your immune system. [This is especially true for those with autoimmune issues] Too much of a good thing is possible!
I hope you enjoy this recipe & find the syrup helpful. Let me know what additions you like to add to yours!  That is all for this week-- Stay safe & don’t forget to #StopAndEatTheFlowers