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Easy Peasy Elderberry Syrup

When I go to a blog to get a recipe, I'm always like, "don't bore me with all the unnecessary text. Just get to the recipe!" So I'm kind of breaking my own rule here by sharing a lot of facts about the benefits of elderberry syryp during cold and flu season. The information is just too good not to share. So bear with me and learn something new!

The Franklin Institute of Wellness says, "Black elderberries have a rich history in herbal medicine and elderberry syrup is a must-have in any natural cold and flu medicine chest. Elderberry syrup gained significant attention in the natural health community shortly after the H1N1 flu outbreak when a study was released demonstrating its ability to effectively inhibit this widespread strain of the flu (Roschek, et.al., 2009). It is now available at just about any corner drugstore–though it can easily be made at home. 

Research reveals that it prevents the common cold and the flu by inhibiting viral replication, so it is best taken at the very first sign of illness or just after a known exposure to someone who is sick (Kinoshita, et.al., 2012). It can also be taken in smaller doses preventively during the cold and flu season or during times of increased exposure such as holiday travel.

For example, in a 2016 study, which FIW reviewed here, evaluated cold symptoms among travelers and found that when elderberry supplementation was compared to placebo, it produced significant differences in overall health (Tiralongo, et.al., 2016). The elderberry treatment group experienced a total of 57 days of illness (compared to the 117 days in the placebo group) and on a rating scale of symptoms, experienced a severity of 247 (compared to the 583 among placebo patients)." You can read more here: https://franklininstituteofwellness.com/proper-elderberry-syrup/

I can't believe how easy it is to make!! Here's the easy peasy recipe:

2/3 cup black elderberries (I get mine here...definitely the cheapest I could find): https://www.healthyfamilyfoods.ca/searchresults.asp?Submit=Go&Search=elderberries

3&1/2 cups water

8 drops Ginger Esssential Oil (or 2 tbsp. fresh grated ginger root)

5 drops Cinnamon Bark Essential Oil (or 1 tsp. ground cinnamon)

3 drops Clove Essential Oil (or 1/2 tsp. clove powder)

1 cup raw, organic honey



Pour water into medium saucepan and add elderberries and essential oils (do not add honey yet!). Bring to a boil, and reduce to a simmer for about 45 minutes to an hour until the liquid is reduced by almost half.


Mash the berries carefully using a spoon or other flat utensil (I used a potato masher). Pour through a strainer into a glass jar or measuring cup. Discard the elderberries, and let the liquid cool to lukewarm. When no longer hot, add 1 cup of honey, and stir well.

When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar, and store in the refrigerator.

*Standard dose is 1/2 tsp. to1 tsp. for kids and 1/2 tbsp. to 1 tbsp. for adults. If the flu strikes, take the normal dose every 2-3 hours instead of once a day until the symptoms disappear.

I hope this helps keep you and your family healthy this winter!!

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