It is miserable to have a rough case of the common cold or flu. There is nothing you can do but wait it out and try your best to decrease the pain and maintain hydration. We try our hardest during the cold and flu season to prevent illness, but conventional medicine can only do so much.

Recently, elderberries have become a popular remedy for sickness in the cooler months, joining the growing list of natural home remedies for health and wellness. The dried berries of the Sambucis Nigra plant are high in immune-boosting compounds containing vitamins A, B, and C. The complex sugars of elderberries support the immune system, specifically fighting the common cold and flu. The berries have also been found to offer pain relief during minor illnesses.

One method to gain the immune-boosting benefits of elderberries is in syrup form. It is an easy way to have the natural remedy readily accessible for daily use. You can take a shot of the syrup each morning or add to foods and drinks. The standard daily dose is one tablespoon for adults and one teaspoon for children. Use the syrup over pancakes or waffles, add to iced coffees or lattes, or make a hot toddy. Here’s how to make your own at home. 

Elderberry syrup

Ingredients

• 3 ½ cups water
• ⅔ cups black elderberries, dried (1 ⅓ cups fresh or frozen)
• 2 tablespoons ginger, grated
• 1 cup honey  

Directions

1. Using a medium saucepan add water, elderberries, and ginger
2. Over high heat bring to a boil, cover, and reduce to simmer for 45 minutes or until the liquid has reduced by half
3. Remove from heat and let cool
4. Using a spoon or spatula, carefully mash the berries
5. Pour elderberry liquid through a fine mesh strainer into a bowl, discard berries
6. Add honey and stir well
7. Pour into sealable jar or bottle, store in refrigerator

Syrup will last for two weeks if stored properly. —Justin Burke-Samson

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