10/12/2025
Elderberry Syrup — Good For What Ails You (especially in the winter)
Elderberry refers to several different varieties of the Sambucus tree, which is a flowering plant belonging to the Adoxaceae family. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry.
Traditionally, indigenous Americans used this type of elderberry to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns.
Elderberries and flowers of elderberries are a low-calorie food packed with vitamin C, dietary fiber, antioxidants and other vitamins that may boost your immune system. They could help tame inflammation, lessen stress, and help protect your heart, too. Some experts recommend elderberry to help prevent and ease cold and flu symptoms.
(Reasonable evidence shows Elderberry is associated with many health benefits, however, these claims have limited evidence, and further research is needed)
In any case elderberry is a flavorful addition to a healthy diet and good source of vitamin C, fiber and antioxidants.
While elderberry has some promising potential benefits, caution should be used with its consumption.
The bark, unripe berries and seeds contain small amounts substances known as lectins, which can cause stomach problems if too much is eaten and the elderberry plant contains substances called cyanogenic glycosides, which can release cyanide in some circumstances. This is a toxin also found in apricot seeds and almonds.
Boiling elderberries for 15-20 minutes will destroy the glycosides in the seeds and allow for safe consumption.
In cooking with elderberries only the ripened berries of Sambucus nigra varietal should be used.
Elderberries should be properly sourced from reputable places like Natural Zinc or Mountain Rose Herbal to ensure safety and quality.
You can take Elderberry Syrup regularly:
One tablespoon daily to support your immune system
One teaspoon hourly if you have a cold or flu
Elderberry Syrup - Instant Pot
Prep time: 5min; Cook time: 20 min;
Yield 32 oz.
From the kitchen of Dr. Eleonora Gafton
DCN, MS, CNS, LDN, CHHC
Clinical Herbalist & Certified Nutritionist
Program Director Whole Foods Cooking Labs
and Associate Professor
at Maryland University of Integrative Health
EnG Nutrition & Lifestyle
Ingredients:
1 cup Elderberries, dried
4 cups Filtered Water
2-inch k**b Ginger, fresh minced
2 Cinnamon sticks
1 lemon zest (only the yellow part)
Optional ingredients:
8-12 Cloves, whole 2 Tbsp. Rose hips
Add after pressure cooking and cooling
¾ cup raw honey Juice of 1 lemon
Instructions:
• Add all ingredients except the honey and lemon juice to the inner liner of the pressure cooker.
• Place lid on and set the steam release k**b to the sealing position.
• Press the Pressure Cook (or Manual) button or dial and then the +/- button or dial and select 15 minutes. When the cook cycle finishes, turn off the pot so it doesn't go to the warming setting. Let it fully naturally release the pressure.
• Open the lid and take out the inner pot and strain the liquid into a glass bowl to cool removing all parts of the elderberry except the syrup
• Optional Step: Turn on the Sauté setting to the LOW temperature. Let the syrup simmer and reduce for 5 to 15 minutes, stirring occasionally, until desired thickness is achieved (I personally do not reduce mine).
• When cool, about room temp. add the honey and whisk until fully incorporated (if you add the honey to hot syrup, it will kill off the good properties of the raw honey)
• Add the juice of 1 lemon and whisk. Taste and add more honey if you like it sweeter, or more lemon if you like it tart.
• Transfer the elderberry syrup to a bottle or mason jar with a lid and refrigerate for up to 2 months.
Recipe courtesy of Sandy Clifton-Natural Zing customer
