Berries are one of the most commonly used herbal remedies for the cold months. They are both immunological and delicious in different recipes. I do DIY elderberry marshmallowstea and even kombucha. This easy berry syrup recipe is a great way to get all their benefits!
Dried berries Sambucus nigra PLANT are naturally high in antioxidants that help with colds and flu. You can use them in a variety of remedies, and my favorite is this blackberry simple syrup.
Elderberry: A natural remedy for colds and flu?
There is certainly a time and a place for conventional medicine and doctor visits. Unfortunately, conventional medicine can't do much for the common cold or even a mild case of the flu.
If you or your child has ever had a rough case of the common cold or flu, you know how miserable it can be. Especially for mothers. It's horrible to see your kids feel so bad and not be able to fix it. Fortunately, nature provides us with medicines that can help. And help shorten the duration if we get them.
Research shows black berries (Sambucus nigra) can help us avoid these diseases. They may even help speed recovery time for those who already have them. I have also found the berries to relieve discomfort during minor ailments.
Elderberry benefits
Berries naturally contain vitamins A, B and C and stimulate the immune system. Israeli researchers found that berries are very useful when it comes to colds and flu. Their complex sugars are clinically shown to help support the immune system. It can cut your recovery time in half or better!
Dr. Madeleine Mumcuoglu, from Hadassah-Hebrew University in Israel, discovered that elderberry disarms the enzymes that viruses use to penetrate healthy cells in the mucous membranes of the nose and throat. Taken before infection, prevents infection. Taken after infection, it prevents the spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% by 48 hours, and 90% claimed complete recovery in three days. In contrast, subjects receiving placebo took 6 days to recover.
Blackberry syrup recipe with honey
Elderberry syrup provides the concentrated immune benefits of black berries. Plus it tastes great! My recipe uses homemade elderberry concentrate with synergistic herbs like cinnamon and ginger. Plus raw honey for an extra immune boost. If you can't/won't use honey, see substitution suggestions below the recipe.
- Start by gathering your ingredients. I use ground ginger, ground cinnamon, ground cloves, blackberries and raw honey. Cinnamon sticks and whole cloves also work.
- Pour the water into a medium saucepan and add the berries, ginger, cinnamon and cloves. Bring to the boil then uncover and reduce to a simmer for about 30 minutes or until the liquid has reduced by half.
- Remove from heat and let cool until lukewarm. Crush the berries carefully using a spoon or other flat container
- Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the berries.
- When the liquid is no longer hot, add the cup of honey and mix well.
- When the honey is well mixed into the berry mixture, pour the syrup into a mason jar or glass bottle of some kind.
Why make your own blackberry syrup?
For one, you will save a lot of money!
You can buy natural blackberry syrup at health food stores or online. But usually for about $15 or more for 4-8 oz. This recipe makes 16 ounces for much less and the kids love the taste! You can also completely customize this recipe based on your needs and taste preferences.
Don't have any dried berries on hand? There are some great pre-made ones elderberry gum AND elder syrup that work just as well. But these supplements cost more. Also, if you have fresh berries or frozen berries on hand, just use double the amount in the recipe.
Making your own berry syrup is easy with this recipe!
Elderberry syrup recipe
A simple berry syrup recipe made with dried berries, honey and herbs for a delicious and immune-boosting syrup. It can be used medicinally or in homemade pancakes or waffles.
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Pour the water into a medium saucepan and add the berries, ginger, cinnamon and cloves.
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Bring to the boil then uncover and reduce to a simmer for about 30 minutes or until the liquid has reduced by half.
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Remove from heat and let cool until lukewarm.
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Crush the berries carefully using a spoon or other flat container.
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Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the berries.
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When the liquid is no longer hot, add the cup of honey and mix well.
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When the honey is well mixed into the berry mixture, pour the syrup into a mason jar or glass bottle of some kind.
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Ta-da! You've just made homemade elderflower syrup! Store it in the refrigerator and take it every day for its immune-boosting properties.
Nutrition facts
Elderberry syrup recipe
Amount per serving (1 teaspoon)
Calories 14
% Daily Value*
Fat 0.01 g0%
Saturated fat 0.001 g0%
Unsaturated fat 0.004 g
Monounsaturated fat 0.001 g
Sodium 1 mg0%
potassium 7 mg0%
Carbohydrates 4 g1%
Fiber 0.1 g0%
Sugar 3 g3%
Protein 0.03 g0%
Vitamin A 7 IU0%
Vitamin C 0.5 mg1%
Calcium 1 mg0%
Iron 0.04 mg0%
* Percent Daily Values are based on a 2000 calorie diet.
The standard dose is ½ – 1 teaspoon for children and ½ – 1 tablespoon for adults. If the flu strikes, take the normal dose every 2-3 hours instead of once a day until the symptoms are gone.
More of a visual person?
Here is my one-minute video tutorial on how to make blackberry syrup:
How does elderberry syrup look/taste to you?
I've found that elderberry on its own tastes a little sour, like grape juice. However, honey turns it into a sweet and delicious syrup. Unlike some store-bought versions, or syrups made with sugar, this one is thinner. So don't be surprised if your berry syrup looks runnier!
What is the difference between elderberry syrup and elderberry juice?
This recipe makes a strong blackberry tea or concentrate that is mixed with honey. Traditionally, herbal syrups are usually made with herbal tea and sugar for a thick syrup. This version is thinner because it is made with raw honey. However, berry juice is simply juice squeezed from fresh berries.
How long does elderberry syrup last at home?
The short answer is that it really depends. I have found that placing the finished syrup in a canning jar while it is warm creates an airy seal. This allows it to stay much longer in the refrigerator, up to several months. As a general rule, it lasts about two weeks in the refrigerator. I usually freeze anything I won't use during that time. You can also freeze some in an ice cube tray and thaw small amounts when needed.
Fresh elderberry syrup recipe
You can harvest fresh and even elderberries grow your own blackberry bushes. But it's important to make sure you're growing the right plant. I also recommend working with a local herbalist to source/harvest fresh berries. Be sure to harvest only the berries. The stems and leaves are toxic.
Where is the best place to order elderberries?
We don't have a local source, so I've always ordered in bulk from an online source. (Order early because they always run out in the fall!) You can go wild or organic berries here. If you want to buy one complete setOur friend at Kombucha Camp has a great one for sale.
What is elderberry syrup used for?
Our family uses it as a preventative medicine by taking 1/2 to 1 teaspoon daily during peak cold and flu season. If we get a little sick, we double or triple that dose until we feel better. Elderberry is commonly used for immune support and can be used year-round as needed for its health benefits.
The unique and complex flavor of the berries makes this syrup a great ingredient in several recipes. I have become an old woman panna cotta replacing the sweetener with blackberry syrup. It would also make a delicious topping homemade ice cream OR pancake.
How much elderberry syrup should you take each day?
This is really a question for an herbalist or natural health care provider. Personally, I take 1 teaspoon a day as an adult and give half of that to my kids. During illness I double or triple this amount.
Elderberry syrup ingredients and substitutes
I prefer to use raw, local honey when possible, but raw honey from the store will also work. I also use fresh ginger here, but you can use powder if you have that (just reduce the amount to 1/2 teaspoon). And cinnamon sticks and whole cloves can be substituted for the powdered herbs.
If you want to use blackberry powder, use about 1/2 cup instead of 2/3 cup in the recipe. I have used them before when whole berries were not available.
Is there a substitute for honey in elderberry syrup?
Some people prefer not to use sweeteners. Honey is also not recommended for babies under 1 year old. Some simple substitutes are:
- Use it maple syrup OR nutrient-rich molasses instead of honey.
- Omit the sweetener altogether (this will make the berry juice, which should be consumed much more quickly).
- Make a blackberry solution for adults. Mix concentrated blackberry syrup with equal parts food-grade alcohol such as vodka or brandy instead of sweetener. This obviously wouldn't be for kids, but it's an unsweetened berry extract option for adults.
Can I reuse the berries?
I do not recommend reusing them. Ideally, the boiling/blending process removes many of the nutrients from the berries. Also, there is some evidence that consuming large amounts of whole berries can be problematic.
I have more berry recipes on the blog, including elderberry kombucha AND old man tea. You can also use the syrup to make elderberry gum!
This article was medically reviewed by Dr. Scott Soerries, MDFamily Physician and SteadyMD Medical Director. As always, this is not personal medical advice and we recommend you speak with your doctor.
Have you ever gotten old? Will you try this recipe? What natural ways do you use to avoid diseases?
