With the onset of autumn comes the ripening of the elderberry, my personal harbinger of autumn. Every year I trudge into the marshland in my knee-high boots, garden stakes in hand, to gather the bunches of berries as steely autumn clouds pass through the sky.
Some branches are so loaded with deep purple fruit that they are almost pulled to the ground and spring back like spiral springs as soon as I relieve them of their burden. I slosh through murky water, trying to find the best clusters – humming loudly to myself in case I encounter a black bear engaged in a similar chase. It’s a satisfying way to spend a few hours. By the end, I’ll have earned a few scratches, my lower back will ache, and my fingers will be the color of a deep bruise—but my basket will be full of berries.
It’s no coincidence that the berries ripen just in time for the start of the cooler season, when everyone’s immune system is put to the test. They offer us exactly the support we need to keep our immune system healthy during the seasonal transition. Packed with vitamin C and a powerful cocktail of free radical scavengers (including flavanols, anthocyanins and phenolic acids), they act as a nutritional powerhouse for our immune system – delivering exactly the nutrients our bodies need to stay healthy. The immune supporting activity of the berries has been demonstrated in numerous studies, with daily administration of elderberry extracts shown to provide excellent in-the-moment support.
In addition to vitamin C, elderberries contain good amounts of iron, vitamin A, vitamin B6, calcium and potassium and a good dose of fiber, making them very nutritious. They should not be eaten raw as in their uncooked form they can cause stomach upset, but once cooked they are simply delicious. They can be combined with other berries in crumbs, compotes and cobblers; baked into pies; or made into delicious jams and jellies. You can also cook them into elderberry syrup or ferment them into an incredibly delicious wine. They are safe for everyone in the family to consume and are especially suitable for children, who love the magical inky purple hue of the juice. You can even impress them by adding a squeeze of lemon and instantly turning the juice to pink; it’s a magic trick that’s sure to arouse appreciation.
As for the best way to use the berry, I like to do a little of all of the above, but if you only choose one way to enjoy elderberries, elderberry syrup is the best choice. You can make the syrup from fresh or dried berries, but if you use fresh berries, make sure you get the right kind: the berries should be black rather than red and hang down rather than standing upright in umbels . If you harvest yourself, make sure you use a reliable Plant ID guide. Otherwise, you can purchase dried berries at your local herbal store or through an online retailer.
Simple elderberry syrup
Based on Rosemary Gladstar’s recipe The family herb
I like to make a very basic recipe to which other herbs or spices can be added later. I prefer honey as a sweetener because it brings its own health properties to the syrup, but you can experiment with other sweeteners such as maple syrup if you wish.
Makes 1 liter of syrup
Ingredients:
- 4 cups fresh or 2 cups dried elderberries
- 12 cups of water
- 2 – 3 cups of honey
Instructions:
- Place the berries in a saucepan and cover with water. Bring to a boil and reduce heat to low. Simmer until the liquid is reduced by half, about 45 minutes to an hour.
- Mash the berries with the back of a spoon or a potato masher. Pass through a fine mesh sieve or alternatively a food mill or champion press.
- For every cup of liquid you have, add 1/2 – 2/3 cup of honey. If you prefer to make the syrup less sweet, be sure to store the syrup in the refrigerator to prevent spoilage.
How to use your syrup:
- Take 1 tablespoon of the syrup daily in hot water or herbal tea (ginger, green tea or peppermint are particularly good), as a prophylactic and immune booster
- Drizzle over Greek yogurt with fresh fruit and/or granola for a delicious snack or dessert
- Use in place of maple syrup on pancakes, waffles or French toast
- Mix a few tablespoons in club soda or ginger ale with a squeeze of lemon and a sprig of fresh mint for a non-alcoholic cocktail, or add a small dash of vodka to flavor it.
The syrup has a shelf life of up to one year if refrigerated.
Happy elderberry season and a healthy immune system to you!
WishGarden Herbs’ formulas with elderberries:
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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