It’s no secret that I love elderberries for their natural immune-boosting properties. I make elderberry syrup several times a day to help ward off the flu during the colder months, but my favorite way to use it is in a warm, comforting cup of elderberry tea.
Imagine for a moment… six children all getting the flu at the same time…
This has happened to me a few times, but thankfully, thanks to natural remedies, I was able to get over my runny nose pretty quickly! I can't express how grateful I am for this elderberry tea.
Health Benefits of Elderberry Tea
Black elderberry (aka Sambucus nigra) is a small, dark purple berry. It is common in parts of North America and Central Europe, and can often be found growing in the field. Like other berries, elderberries are popular in jellies, pies, and baked goods. They can also be dried and made into infusions, tinctures, and syrups.
Several studies have shown that elderberry syrup administered at the first sign of illness can reduce the severity and duration of colds and flu. The effect is likely due to the high levels of vitamins C and A in elderberries. Elderberries are also richer in flavonoids and antioxidants than many other berries.
How to Use Elderberry (+Recipes)
There are many easy ways to make natural cold and flu remedies using elderberry. These recipes are popular with kids and adults alike!
Elderberry Recipe
Here are five ways to turn elderberries into a natural immune booster:
- Flu Fighting Gummy Bears – Kids won’t know that these delicious jellies are actually a cure for colds and flu.
- Elderberry Marshmallow – In this case, “a spoonful of sugar to swallow the medicine” is okay. These marshmallows are sweetened with natural honey and contain gelatin, ginger, and other ingredients known to boost the immune system.
- Carbonated Elderberry Kombucha Soda – Satisfy your taste buds and gut at the same time with a healthy soda alternative!
- Elderberry Popsicles – These popsicles are the perfect choice to soothe a sore throat.
- Elderberry syrup – This is a classic approach. Sweeten it to taste and keep it in the fridge for use during flu and cold season. Here’s how to make it:
How to Make Elderberry Tea
I have nothing against elderberry syrup, but I prefer gelatin in my coffee and organic elderberries in my tea. It's quick, easy, and comforting when you're feeling under the weather.
This tea is naturally sweet from the elderberries, but you can sweeten it with raw honey if you like. I also like to add herbs like turmeric, rosehip, hibiscus, echinacea, or cinnamon for extra flavor. These aren’t necessary, but they add health benefits. Cinnamon helps regulate blood sugar levels, and herbs like turmeric have anti-inflammatory properties.
If you don’t like the taste of elderberry (sorry, you have to!), try adding a herbal tea bag, such as peppermint or chamomile, to soften the flavor. If you don’t need a caffeine-free version, loose leaf teas, such as green or black tea, also work well. Steep the tea for 15 minutes, then add the loose leaf tea and let steep for another 3 minutes before straining.
Here's how to make a cup of elderberry tea that's good for your body and soothes your mind.
Immune Boosting Elderberry Tea Recipe
This delicious immune-boosting elderberry tea is made with dried elderberries, herbs, and spices.
Place water, elderberries, turmeric, and cinnamon in a small saucepan.
Bring to a boil, then reduce heat to low and simmer for about 15 minutes. This will allow the beneficial properties of the elderberry to come out and reduce the bitterness of the turmeric.
Remove from heat and let cool for about 5 minutes.
Strain through a fine sieve and pour into each mug.
If using raw honey, add it and stir.
Nutrition Facts
Immune Boosting Elderberry Tea Recipe
Serving Size (8 oz)
calorie 24
Calories from fat 1
% Daily Value*
province 0.1g0%
Saturated fat 0.02g0%
Polyunsaturated fat 0.05g
Monounsaturated fat 0.02g
salt 15mgOne%
potassium 57mg2%
carbohydrate 6g2%
1g of fiber4%
3g sugar3%
protein 0.2g0%
Vitamin A 89IU2%
Vitamin C 5mg6%
calcium 18mg2%
steel 0.5mg3%
* Percent Daily Intake is based on a 2,000 calorie diet.
If you want iced tea, pour into a mason jar, let cool, then refrigerate for up to 1 week. Serve over ice, if desired.
Where to get elderberries
Elderberries are common in forests and woodlands in some parts of the United States, but you should definitely identify them before picking them. Some plants look like elderberries, but they are not safe to eat (or drink). Raw elderberries are toxic and can cause digestive problems, so it is important to cook them first.
Instead of searching the forest for tea ingredients, order certified organic dried elderberries in bulk. This saves time! And if you store them in the freezer between uses, they can last for years, especially if you keep them healthy!
Options available for purchase in store
If you don’t have dried elderberries on hand, some stores sell good brands of natural elderberry tea, like this one. You can also find ready-made elderberry syrup.
Do you use elderberry to prevent illness? What other natural remedies do you swear by? Please share!
