If you’re lucky enough to have access to fresh elderberries, you won the flu season lottery!
Elderberries are packed with lots of antioxidants and vitamins that will help to boost the immune system of your family ahead of the flu season.
Elderberries help with inflammation, and stress and help to protect your heart, among other benefits.
If you want to prepare your family for the season ahead, stock up on this superfood and get inspired by one of these delicious elderberry recipes.
Cold and Flu Support with Elderberries
As winter sets in, bolstering your immune system becomes crucial.
Elderberries are renowned for their cold and flu-fighting properties, making them a natural choice for winter wellness. Rich in vitamins A and C, elderberries help reduce inflammation and boost your immune response.
They also contain antioxidants that can reduce the duration and severity of cold and flu symptoms. For additional support, consider incorporating products like Ethical Nutrients cold & flu support for the flu season into your routine. This combination can enhance your body’s defense mechanisms during the flu season.
By integrating elderberries and high-quality supplements into your diet, you can stay healthy and resilient through the colder months.
20+ Immunity Boosting Elderberry Recipes for Winter
As winter approaches, so too does the cold, against which it is necessary to keep our immune system up to the mark. Elderberries are considered one of the proven natural remedies for cold and flu, offering a tasty way to resist colds and flu.
In this post, we are going to look deeper into the benefits of elderberries and some delightful recipes that incorporate one of mother nature’s most powerful berries, which you can use to stay healthy and well this winter.
Recipe link under each image.
1. Homemade Elderberry Syrup
2. Elderberry Pie
3. Elderberry Compote
4. Elderberry and Blueberry Jam
5. Elderberry Muffin
6. Elderberry Tart
7. Harvesting Elderberries
8. Instant Pot Elderberry Sirup
9. Elderberry Syrup Gummies
10. Elderberry Mouse Cake
11. Fermented Elderberry Honey
12. Elderberry Tart
13. Elderberry Jam
14. Apple Elderberry Cake
15. Cough Drops with Elderberry
16. Elderberry & Chia Jam
17. Blueberry Elderberry Cake Roll
18. Blood Orange & Elderberry Elixir
19. Elderberry Jelly
20. Frozen Elderberry Drops
21. Elderberry Moscow Mule
22. Elderberry Peach James
23. Elderberry Cordial with Apple
24. Elderberry Popsicle
25. Elderberry Shrub
26. Elderberry Calendula Cold & Flu Elixir
The Power of Elderberries Nutritional Benefits
The immune-stimulant properties of elderberries come from essential nutrients. These small dark berries pack within them:
- Vitamins: They have very high contents of vitamin C and A, respectively. These vitamins are important for immune function.
- Antioxidants: It contains flavonoids and other elements such as quercetin and anthocyanins, which reduce the damage of cells.
- Minerals: iron, potassium, and calcium—help maintain health in general.
Immunological Protection
Elderberries seem to be famous for their treatment of colds and flu. Modern research has also unearthed several elderberry properties:
- Relieve the severity and shorten the duration of cold and flu symptoms.
- Induce production of cytokines involved in immune response modulation.
- Introduce antiviral qualities that would stop the replication of some viruses.
With this in mind, let’s look at a few of the delicious recipes of the elderberry for including in your winter wellness plan:
Elderberry Syrup Ingredients
- 1 cup dried black elderberries (or 2 cups fresh)
- 4 cups of water
- 1 cup raw honey
- 1 cinnamon stick
- 2-3 cloves
- 1 teaspoon peeled and grated ginger (optional)
- 1 teaspoon ground cinnamon
Instructions:
- Boil the Elderberries: Combine the elderberries, water, cinnamon stick, cloves, and ginger in a medium to large pot. Bring to a boil, then reduce the heat and let it simmer for about 45 minutes or until the liquid is reduced to half.
- Strain and Cool: Take off the heat and allow to cool slightly. Take a fine strainer or cheesecloth and strain the liquid into a bowl, mashing the berries in it to extract all the juice.
- Honey: As soon as it reaches a temperature between cool and lukewarm, add the raw honey and mix well.
- Canning: Syrup may be packed in a glass jar. Refrigerate up to two months.
Usage:
Take 1 tablespoon of elderberry syrup daily as a preventative measure. During illness, take 1 tablespoon every 2-3 hours to help reduce symptoms.
Black Elderberry Tea Ingredients
- 1 tablespoon dried elderberries (or 2 tablespoons fresh)
- 2 cups of water
- 1 teaspoon raw honey or maple syrup to taste
- 1 slice of lemon, to garnish
Instructions:
- Boil Water: Boil water in a small saucepan.
- Steep Elderberries: Add the elderberries to the boiling water, turn down the heat a little, and let it simmer for just about 10-15 minutes.
- Strain and Serve: Strain into your cup or mug when ready, sweeten with honey or maple syrup and a squeeze of lemon, to taste.
Usage:
Enjoy this warming cup of tea to keep the winter chill in check and support your immune system.
Elderberry Gummies Ingredients
- 1 cup Elderberry syrup from above recipe
- 1/4 cup unflavored gelatin
- Silicone molds
Instructions:
- Hot Syrup: Bring the elderberry syrup into an extremely small pan and heat on low heat.
- Add the gelatin: Gradually whisk in the gelatin until it is totally dissolved.
- Pour the mixture into the silicone molds and refrigerate for at least two hours.
- Storage: Remove your gummies from the molds and place them in an airtight container in the refrigerator.
Usage:
Chew 1–2 gummies a day for better-tasting immunity support.
Elderberry Smoothie Ingredients
- 1/2 cup elderberry syrup
- 1 banana
- 1/2 cup low-fat Greek yogurt
- 1/2 cup fresh orange juice
- 1/2 cup mixed berries: blueberries, strawberries—your choice
- 1 tablespoon chia seeds
Instructions:
- Put everything in a blender, and blend it to a fine puree.
- Serve: Serve in glass and drink straight away.
Benefits:
This energizing smoothie is the perfect breakfast to get your day started just right, with an immune booster.
Elderberry Oatmeal Ingredients
- 1 cup rolled oats
- 2 Cups of water or milk
- 1/4 cup elderberry syrup
- Honey to taste
- 1/2 teaspoon cinnamon
- Fresh fruits and nuts, to top
Instructions:
- Boil the water or milk, add oats, and boil on a medium flame for 5-7 minutes.
- Infuse Flavors: Stir in the elderberry syrup, honey, and cinnamon.
- Serve: Garnish with some fruits and nuts for added health and flavor.
Benefits:
This is a hearty oatmeal to warm and nourish you first thing in the morning. It’s good on cold winter days.
Elderberry Vinaigrette Ingredients
- 1/4 cup Elderberry syrup
- 1/4 cup Olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- Season with salt and pepper to your taste.
Instructions:
- Whisk together elderberry syrup, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper in a small bowl.
- Serve: Drizzle on top of your favorite salad and enjoy.
Benefits:
This zesty and sweet touch to the salad will really bring it to life, as it builds your immune system.
Conclusion
Arm your immune system this winter by adding elderberries into your diet! Now learn how to make all sorts of recipes with elderberries: from syrups and teas to gummies and smoothies.
Keep warm, keep healthy, and indulge in the tastiness of elderberry treats all winter long!
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