3 Elderberry Recipes for Combating Inflammation

Written by: Yuvika Iyer

Published on: Nov 22, 2019

3 Elderberry Recipes for Combating Inflammation

Spread the freshoair

Last Updated on April 10, 2020 by Yuvika Iyer

Elderberry Recipes – How to Use the Wonder Berry

Many times you may find yourself tired out by physical injuries or sudden unexplained fatigue.

Inflammation is the likely culprit for these common conditions.

You can choose to consult a doctor and get drugs to reduce body inflammation.

Well, when I was in a similar situation a couple of years back, I chose the Elderberry recipes- a natural alternative.

Elderberry was one of the top herbs that stood out when I started reading about inflammation-reducing foods.

Elderberry recipes, with their magical healing properties, can help counter these symptoms.

It is one of the top sources of natural antioxidants that are key to cure body inflammation.

A daily dose of elderberry helps you to be in sync with your optimal health.

Health benefits of elderberry are not a recent phenomenon.

The healing properties of European black elderberry (Sambucus nigra), have been salvaged for over 100 years.

You will be surprised to know that the elderberry was known as the “medicine chest” by Hippocrates, the ancient Greek physician.

During the middle ages in Northern Europe, elderberry recipes were considered indispensable and liberally used in innumerable balms, salves, extracts, and medicines.

Benefits of Elderberry Recipes


Reduces inflammation

Elderberry today has been notably associated as a true ally against flu and colds.

Multiple research studies have proven the fruit’s antibacterial and antiviral properties.

A host of research reports also points out its ability in the reduction of inflammation.

The beneficial outcome is predominantly caused by anthocyanins, the natural pigments within elderberry, resulting in its dark color.

In 2013, a team of accomplished German researchers studied the curative elements of elderberry and published its report in the British Journal of Nutrition.

As per their findings, the elderberry extract got its prominence among its counterparts for its capacity for a considerable reduction of inflammation.

The study was done on a group of obese women on an exercise regime over eight weeks.

It tracked how their bodies responded and dealt with inflammation and circulatory issues.

One group of women was tested on placebo, and others were given capsules made from plant extracted antioxidants like elderberry extract.

Those tested on antioxidant capsules showed marked improvement in oxidative stress and inflammation.

The researchers noticed a notable enhancement in microcirculation to the skin due to its healing properties.

High antioxidants

The natural antioxidants are hugely effective at eliminating the free oxygen radicals increasingly accumulated during exercise.

The high oxidation resulting from free radicals may cause DNA and tissue damage.

It has also been directly linked to the increased chance of developing degenerative diseases like cardiac stress, type-2 diabetes, and even cancers.

Helps Weight Loss

Daily consumption of elderberry extract improves your health and help lose weight safely and naturally.

Its ability to boost microcirculation to the skin makes your skin look fresh, young and gives a natural glow.

The extract reverses the premature aging process by providing added nutrients to your skin.

super simple meal planner

Great for Boosting Immunity

A persistent cold or recurring flu can weaken your immunity as it keeps coming back.

It can be a tense moment in your family to see your children are impacted by these health issues time and again.

Homemade elderberry syrup is a simple and effective remedy for these annoying illnesses.

The curative components of black elderberries (Sambucus nigra) has visible positive effects in relieving discomforts caused by minor health issues.

Nutrient-Rich Berries

Elderberries have a high percentage of Vitamin A, B, and C, which strengthens the immune system if consumed regularly.

A group of Israeli researchers discovered that sugar elements in elderberries support our immune system in fighting flu and cold.

They developed various formulas based on the complex sugars that have been clinically proven to counter the health effects of flu and cold.

A recent study in Europe found that elderberry neutralizes the adverse effects of enzyme viruses that penetrate the healthy cells in the throat and nasal lining.

It works as a preventive measure against infection if taken before it.

If your body is already virus-infected, then the elderberry prevents the virus from spreading through the respiratory tract.

A clinical trial has reported significant improvement of 20% study subjects within 24 hours, 70% have reported positive changes in 48 hours, and 90% experienced complete cure of symptoms in 72 hours.

When compared with placebo, the subjects receiving it were cured by the 6th day, a much longer tenure.

3 Simple Elderberry Recipes to Include in Your Daily Diet

Let’s learn how to make quick elderberry recipes that you can include in your diet.

Black Elderberry is commonly available in different drinkable and soluble forms, which shows a better result than the raw variety, as confirmed by nutrition experts.

A superior quality extract enriched by 15 percent membrane can be an ideal choice.

It’s made using a process that normalizes the natural variations in the fresh berries contents resulting from climate, varying soil, and seasonal weather changes.

Homemade Elderberry Syrup

Elderberry syrup is the concentrated form of black elderberries with various immune-supporting and boosting properties, and it tastes great as well.

I use homemade elderberry concentrate with a synergistic proportion of ginger, cinnamon, and raw honey to pack an extra punch for boosting immunity.

If you don’t want to use honey, see my alternate suggestions in the below recipe.

You can jazz up your elderberry recipe based on the desired outcome and choice of flavor.

If you are making your recipe using frozen or fresh elderberries, simply double up the quantity mentioned in the recipe.

You can make a simple yet delicious elderberry syrup by mixing up dried elderberries, raw honey, and different herbs to power up your immune system.

This multi-purpose syrup can be poured on homemade waffles or pancakes for a yummy breakfast or used strictly for medicinal purposes.


  • 3½ cups water
  • 2/3 cup black elderberries (dried, or 1 1/3 cups fresh or frozen)
  • 1 tsp cinnamon
  • 2 tbsp grated ginger
  • ½ tsp ground cloves
  • 1 cup raw honey
  • ½ tsp  ground cloves


  • Add water, elderberries, cinnamon, cloves, and ginger into a medium sized saucepan.
  • Boil the mixture and then cover with a lid. Simmer for around 45 minutes to 1 hour until the liquid gets reduced almost by half.
  • Remove saucepan from heat and let it get cool down to room temperature
  • Mash the berries nicely and strain them when pouring the mixture into a glass jar
  • When the liquid cools down, add honey into it and mix well.
  • After the honey gets nicely blended into the elderberry mixture, empty the syrup into a 16-ounce glass bottle or a mason jar.

Oh yeah! Your homemade elderberry syrup is ready. Store in the fridge to keep it fresh for longer.


You can make it in an Instant Pot too. To do this, add all ingredients except honey in a pot and seal it.

Keep the mixture on high pressure for about 10 minutes and release the pressure. Strain the mixture and add in the honey once it cools down.

Normal dosage – ½ – 1 tablespoon for adults and ½ – 1 teaspoon for kids.

If you are down with flu or respiratory infection, have it once every three hours till the symptoms go away.

You can also freeze small quantities in an ice-cube tray and defrost whenever needed.

Not a honey person?

No worries, you can use nutrient-rich molasses or maple syrup to get a similar effect.

You may think, can I use powdered elderberries instead of the liquid?

I had used it as an alternative when whole elderberries weren’t readily available.

That works equally well.

Simply remember to use a ½ cup instead of 2/3 in the recipe.

super simple meal planner

Elderberry Vinegar – Dressing for Salads and Appetizers

Elderberry vinegar adds an exceptional zing in any recipe.

Adding a splash of this sharp-tasting vinegar enriches the flavors of many traditional to fusion meals.

It can even be added to salads and barbeque sauce to spice up their taste.


  • 2 cups elderberries
  • 2 cups white wine vinegar, with 6% acidity
  • 1 1/2 tablespoons sugar


  • In a saucepan mix elderberries with sugar over medium heat.
  • Mash the elderberries and stir well to make the sugar dissolve nicely into the berries.
  • Bring the mixture to a boil, immediately remove it from heat and let it cool down.
  • Once it gets into the room temperature, mix the berries with vinegar, and adequately cover with a lid or plastic wrap.
  • Put it in a refrigerator for 3-5 days. Then take it out and thoroughly strain through a sieve.
  • Store the filtered liquid in a glass jar and bottle. When the vinegar is bottled up, it can even be used for up to two years.

Elderberry Sparkling Water

Elderberry sparkling water is an unassuming term for a tart fruit-based drink.

The strong elderberries flavor with sparkling water offers a refreshing drink.


  • 2 cups elderberries
  • 1/2 – 1 cup sugar (Replace with maple syrup or honey)
  • 1/4 cup water
  • 1 cup red wine vinegar
  • Sparkling carbonated water


  • Pour the elderberries, water, and sugar in a saucepan over medium heat. Bring it to boil.
  • Once the sugar gets dispersed, immediately reduce the heat and simmer for 10-15 minutes.
  • Blend in the vinegar and increase the heat for another boil. Turn down the heat again and simmer for another 15-20 minutes.
  • Once the heating process is over, let it completely cool down.
  • Properly drain it through a strainer into a measuring cup and squeeze berries well. Pour liquid into a clean glass jar, bottle or glass for drinking.
  • You can now jazz up your elderberry juice with carbonated sparkling water or drink without it. Refrigerate the juice for up to one year.
  • Whenever you want to drink some, mix the desired quantity with sparkling water, and savor it.

In this elderberry recipe, you decide the amount of sparkling water and the amount of elderberry shrub to be mixed based on your taste and preference.

Get Elderberry Recipes in Your Diet

With countless ways to stay fit, you may be confused from Yoga, Pilates, dancing, walking, cross-fit to hardcore strength training. All these forms have plenty of health benefits, but it can only suffice a part of your overall fitness goal.

Keeping yourself inflammation-free is vital to achieve and maintain health.

Include the 100% natural elderberry recipes in your diet and allow it to heal you from within.

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