About the Recipe
I have been making this recipe supplied by Sandra Nanka from Mudbrick Herb Cottage since last year, and have found it to be simple to make, delightfully tasty, and I feel it has helped me navigate the cold and flu season better. I prefer to make the honey version, as honey has a broad range of health benefits as well, including antioxidant, anti-inflammatory and antimicrobial effects.
Elderberry syrup is a great addition to any cold and flu season, for prevention and reducing the severity and duration of symptoms. The German Commission E approves the effectiveness of elderflowers (Sambucus nigra) against colds and flu, with many in vitro studies also supporting the anti-viral and immune modulating benefits of elderberries.
The small elder tree (Sambucus nigra) produces delicate umbels of white flowers, black berries and other aerial parts used in herbal remedies. While both the flowers and berries are useful in respiratory tract infections, elderberries have a greater nutrient profile, and can be made into delicious syrup, decoctions, gummies and tinctures.
Ingredients
200g dried elderberries
900ml water
200g honey or sugar
Directions
Bring water and berries to the boil, then turn down heat and simmer for 40 minutes, stirring occasionally
Use the back of a spoon to mash the berries
Strain the mixture through a sieve lined with cheesecloth into a one litre measuring jug
Squeeze berries in the cheesecloth until all the liquid has been extracted
Using sugar
Add extra hot water to the jug until the total liquid content is 700mL
This is now your elderberry decoction
Place the elderberry decoction back in the saucepan with the sugar
Bring to the boil slowly, then turn down heat and simmer on low for five minutes
Remove from heat and cool a little
Pour into sterilised glass jars
NOTE: Elderberry syrup made with sugar may be stored in a cool, dark place for up to one year. Once opened, store in the fridge.
Using honey
Add extra hot water to the jug until the total liquid content is 560mL
Cool to 35⁰C or less before adding honey and mix well
Pour into sterilised glass jars and store in the fridge
NOTE: Elderberry syrup made with honey should be stored in the fridge and used within two months.
Directions for use:
Take 1 tbsp every day for cold and flu prevention
Take 1 tbsp every 3-4 hours during the first two days of flu
Traditional use and folklore of elderberries
Many traditions created myths and legends around the elder being a thing of sorrow and death. Shakespeare wrote about the ‘stinking elder’ as a symbol of grief; and the bible mentions that Judas hanged himself on an elder tree. In Scandinavian folklore the elder tree was considered to be magical, to have supernatural powers, it is where the Elder Mother dwelt and protected the tree. Unless permission was first sought and granted before cutting down the tree, bad luck would ensue.
However, some traditions believed the elder tree kept away evil spirits and brought good luck. Medicine from the elder tree has been used widely since ancient times to treat a variety of conditions. Dioscoredes applauded elderberry as “one of nature’s greatest healing plants”, and Hippocrates referred to elderberry as “nature’s medicine chest” due to its abundant health benefits.
Benefits of elderberries
Elderberries provide a wonderful support for our immune systems through their antiviral, anti-inflammatory and antioxidant activities.
The antiviral activity of elderberries blocks viruses such as influenza and respiratory syncytial virus (RSV), from entering host cells and replicating themselves to spread throughout the body.
Flavonoids, including quercetin, and anthocyanins, in elderberries also increase pro-inflammatory cytokine production to promote a healthy immune response; and pectins may stimulate macrophage activity. The berries are also a rich source of vitamin C (ascorbic acid).
Safety and precautions
Uncooked and unripe elderberries, bark, leaves and seeds contain a cyanogenic glycoside (sambunigrin) that converts to cyanide in the digestive tract. It may lead to nausea, vomiting and diarrhoea if consumed. Cooking the berries for at least 30 minutes neutralises the toxin and makes them safe to ingest.