It's no secret that I'm a fan of berries for their natural immune-boosting powers. I make elder syrup in groups during the cold months to keep the flu at bay. However, my favorite way to use them is in a warm, comforting cup of elderflower tea.
Imagine for a moment … six children … all getting the flu … all at the same time …
Although this has happened a few times, thankfully we can get over the sniffles very quickly thanks to natural remedies! I can't begin to express how grateful I am for this old man tea.
Health benefits of elderberry tea
Blackberries (aka Sambucus nigra) are small, dark purple grains. They are common in parts of North America and Central Europe and you will often find them growing around. Berries are popular in jellies, pies or baked goods, just like any berry. They can also be dried and made into infusions, tinctures and syrups.
Some studies show that when blackberry syrup is given at the first sign of illness it can shorten the severity and duration of colds and flu. Its effectiveness is probably due 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 berries (+ recipe)
There are many easy ways to make natural cold and flu remedies from berries. These recipes are popular with both children and adults!
Recipe for Elderberry
Here are 5 ways to turn berries into natural immune boosters:
- Flu-busting Gummy Bears – Not even children will know this delicious chewing gum are truly a cold and flu remedy.
- Elderberry Marshmallows – I'm fine with “a spoonful of sugar to take the medicine” in this case. These marshmallows are sweetened with natural honey and contain gelatin, ginger and other ingredients known to strengthen the immune system.
- Elderberry Fizzy Kombucha Soda – Please your palate and guts at the same time with this one A healthy alternative to soda!
- Elderberry Popsicles – These popsicles are the perfect choice to soothe a sore throat.
- Elderberry syrup – The classic approach. Sweeten to taste and refrigerate to use during cold and flu season. Here's how to do it.
How to make elderberry tea
Nothing against elderberry syrup, but I prefer mine gelatin in coffee and my organic berries in tea. It's quick, easy and comforting when I'm feeling under the weather.
This tea tastes naturally sweet on its own from the berries, but sweeten with raw honey if desired. I also like to add herbs like turmeric, rose hips, hibiscus, echinacea, or cinnamon for added flavor. These are not strictly necessary, but they add more health benefits. Cinnamon helps balance blood sugar levels and herbs like turmeric are anti-inflammatory.
If blackberry flavor isn't your cup of tea (sorry, I had to go there!), try adding an herbal tea bag like peppermint or chamomile to soften the flavor. If you don't need a caffeine-free version, then enjoy loose leaf tea green tea or black tea also goes well with this. After the tea has steeped for 15 minutes, add the tea leaves and steep for another 3 minutes before straining.
Here's how to make a cup of elderflower tea that's good for the body and soothing for the soul:
Blackberry tea recipe for boosting immunity
This delicious immune-boosting blackberry tea is made with dried berries, herbs and spices.
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Place the water, berries, turmeric and cinnamon in 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 berries and reduces the bitterness of turmeric.
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Remove from heat and let cool for about 5 minutes.
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Strain through a fine mesh and pour into individual glasses.
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Stir in raw honey if using.
Nutrition facts
Blackberry tea recipe for boosting immunity
Amount per serving (8 oz)
Calories 24
Calories from fat 1
% Daily Value*
Fat 0.1 g0%
Saturated fat 0.02 g0%
Unsaturated fat 0.05 g
Monounsaturated fat 0.02 g
Sodium 15 mg1%
potassium 57 mg2%
Carbohydrates 6 g2%
Fiber 1 g4%
Sugar 3 g3%
Protein 0.2 g0%
Vitamin A 89 IU2%
Vitamin C 5 mg6%
Calcium 18 mg2%
Iron 0.5 mg3%
* Percent Daily Values are based on a 2000 calorie diet.
For an iced tea, pour into a jar and let cool, then refrigerate for up to 1 week. Serve over ice if desired.
Where to get Elderberries
Berries are common in forests and woodlands in parts of the US, but be sure to positively identify them before foraging. Some plants resemble berries but are not safe to eat (or drink). Raw berries are toxic and can cause digestive problems, so it's important to cook them first.
Instead of foraging in the woods for my tea ingredients, I order certified organic dried berries in mass. This way it takes less time! I store them in our deep freezer between uses and they last for years, especially if – hopefully – we stay healthy!
Store bought options
If the disease occurs without dried berries on hand, some stores carry good brands of natural blackberry tea. like this. You can also find ready-made ones elder syrup.
Do you use berries to avoid diseases? What other natural remedies do you swear by? Please share it!
