As part of Naturopathic Medicine week, I am sharing daily immune support tips. Yesterday, I highlighted some general wellness tips for prevention during cold and flu season, and today I wanted to share a simple D.I.Y. recipe for my favorite immune support tonic – black elderberry syrup. It will take a little work, but you will be well stocked for winter and you will save $$!
Why Elderberries?
Elderberries contain immune enhancing molecules called anthocyanins. Anthocyanins boost the production of important immune proteins called cytokines. Cytokines are cell signaling molecules which trigger our immune system to respond to infection – thus helping to defend the body against illness. The anthocyanins found in elderberries have more antioxidant capacity than either vitamin E or vitamin C.
D.I.Y. Elderberry Recipe
Ingredients
• 2/3 cup black elderberries
• 3½ cups of water
• 1 tablespoons fresh ginger root
• 1 teaspoon cinnamon powder
• 1/2 teaspoon cloves
• 1 cup raw honey
Instructions:
1. Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!)
2. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Pour through a strainer into a glass jar or bowl.
3. Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
4. When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.
5. Store in the fridge and take daily for its immune boosting properties.
6. Standard dose is 1 tsp for kids and 1 Tbsp for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.