It’s no secret that I’m a fan of elderberries for their natural immune-boosting powers. I make elderberry syrup in batches during the cooler months to keep the flu at bay. My favorite way to use them though is in a warm, comforting cup of elderberry tea.
Imagine for a moment … six children … all getting the flu … all at the same time…
While this has happened a few times, thankfully we can get over the sniffles pretty quickly thanks to natural remedies! I can’t begin to express how grateful I am for this elderberry tea.
Health Benefits of Elderberry Tea
Black elderberries (aka Sambucus nigra) are small, dark purple berries. They’re common in parts of North America and Central Europe and you’ll often find them growing around. Elderberries are popular in jellies, pies, or baked goods much like any berry. They can also be dried and made into infusions, tinctures, and syrups.
Several studies show when elderberry syrup is given at the first sign of illness it can shorten the severity and length of colds and flu. Its effectiveness is probably thanks to elderberry’s high levels of vitamin C and A. Elderberry is also richer in flavonoids and antioxidants than many other berries.
How to Use Elderberries (+ Recipes)
There are plenty of easy ways to make natural cold and flu-fighting remedies from elderberries. These recipes are popular with kids and adults alike!
Elderberry Recipes
Here are 5 ways to transform elderberries into natural immune-boosting remedies:
- Flu-Busting Gummy Bears – Kids won’t even know these tasty gummies are really a cold and flu remedy.
- Elderberry Marshmallows – I’m ok with “a spoonful of sugar to make the medicine go down” in this case. These marshmallows are sweetened with natural honey and contain gelatin, ginger, and other ingredients known to boost the immune system.
- Fizzy Elderberry Kombucha Soda – Please your palate and gut at the same time with this healthy soda alternative!
- Elderberry Popsicles – These popsicles are the perfect choice to soothe sore throats.
- Elderberry Syrup – The classic approach. Sweeten to taste and store in the fridge to use during flu and cold season. Here’s how to make it.
How to Make Elderberry Tea
Nothing against elderberry syrup, but I prefer my gelatin in coffee and my organic elderberries in tea. It’s quick, simple, and comforting when I’m feeling under the weather.
This tea tastes naturally sweet on its own from the elderberries, but sweeten to taste with raw honey if desired. I also like adding herbs like turmeric, rose hips, hibiscus, echinacea, or cinnamon for added flavor. These aren’t strictly necessary but they add more health benefits. Cinnamon helps balance blood sugar levels and herbs like turmeric are anti-inflammatory.
If the taste of elderberry isn’t your cup of tea (sorry, had to go there!), try adding an herbal tea bag like peppermint or chamomile to mellow out the flavor. If you don’t need a caffeine-free version, then loose leaf tea like green tea or black tea also pairs well with this. After the tea has simmered for 15 minutes, add the tea leaves and steep another 3 minutes before straining.
Here’s how to make a “cuppa” elderberry tea that’s good for the body and soothing for the soul:
Immune-Boosting Elderberry Tea Recipe
This delicious immune-boosting elderberry tea is made with dried elderberries, herbs, and spices.
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Put water, elderberries, turmeric, and cinnamon into a small saucepan.
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Bring to a boil, reduce heat, and simmer for about 15 minutes. This helps bring out the beneficial properties of the elderberries and reduces turmeric’s bitterness.
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Remove from heat and let cool for about 5 minutes.
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Strain through a fine mesh seive and pour into individual mugs.
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Stir in raw honey if using.
Nutrition Facts
Immune-Boosting Elderberry Tea Recipe
Amount Per Serving (8 oz)
Calories 24
Calories from Fat 1
% Daily Value*
Fat 0.1g0%
Saturated Fat 0.02g0%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.02g
Sodium 15mg1%
Potassium 57mg2%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 0.2g0%
Vitamin A 89IU2%
Vitamin C 5mg6%
Calcium 18mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
For an iced tea, pour into a mason jar and allow to cool, then refrigerate for up to 1 week. Serve over ice if desired.
Where to Get Elderberries
Elderberries are common in forests and wooded areas in parts of the U.S., but be sure to positively identify them before foraging. Some plants resemble elderberries but aren’t safe to eat (or drink). Raw elderberries are toxic and can cause digestive issues so it’s important to cook them first.
Rather than forage in the woods for my tea ingredients, I order certified organic dried elderberries in bulk. It’s less time-consuming this way! I store them in our deep freezer between uses and they last for years, especially if we — hopefully — stay healthy!
Store-bought Options
If illness strikes without dried elderberries on hand, some stores carry good natural brands of elderberry tea like this one. You can also find ready-made elderberry syrup.
Do you use elderberries to ward off sickness? What other natural remedies do you swear by? Please share!
