Elderberries are often called “nature’s immune booster” – and for good reason. These tiny berries are packed with antioxidants, particularly anthocyanins, which give them their deep purple color. They’re also rich in vitamins A and C, as well as flavonoids that help fight inflammation and support your immune system.

Some studies suggest that elderberries may help reduce the duration and severity of colds and flu. They’ve been used for centuries in traditional medicine to treat respiratory illnesses, and modern science is starting to back up some of those claims. But remember, elderberries need to be cooked before they’re safe to eat. Raw elderberries contain compounds that can cause stomach upset and, in large amounts, can be toxic. So, let’s talk about how to prepare them properly.

American Elderberry vs. Other Elderberries

Not all elderberries are created equal! The most commonly used variety for culinary and medicinal purposes is the American elderberry (Sambucus canadensis), which is native to North America. These berries are slightly larger and less bitter than their European counterpart, the black elderberry (Sambucus nigra). Both are rich in antioxidants and nutrients, but the American elderberry tends to have a milder flavor, making it a popular choice for syrups and cordials.

There are also red elderberries (Sambucus racemosa), which grow in cooler climates. While these can be used medicinally in small amounts, they’re generally considered less palatable and require extra care during preparation due to their higher levels of toxic compounds. If you’re foraging, it’s essential to correctly identify the species and ensure you’re using the right type for your recipes.

Understanding these differences helps you make the most of elderberries while staying safe and getting the best flavor from your creations.

How to Enjoy Elderberry Cordial

One of my favorite ways to use elderberry cordial is to mix a spoonful with hot water for a comforting tea on chilly days. You can also add it to sparkling water for a refreshing drink, drizzle it over pancakes or yogurt, or even use it as a base for cocktails.

Elderberry Cordial

Recipe by Whitney – Willowbottom

Prep time

30

minutes

Cooking time

40

minutes

Making elderberry cordial is simple, and the result is a sweet, tangy syrup that you can enjoy in so many ways. Here’s the recipe:

Ingredients

• 2 cups water

• 1 cup elderberries (fresh or frozen)

• 2 tbsp grated ginger

• 1 tsp Ceylon cinnamon

• 1/2 tsp ground cloves

• 1 cup raw honey

Directions

• Boil the Water: In a medium saucepan, bring the water to a boil. Let it sit for 5-10 minutes to cool slightly.
• Prepare the Mixture: Place the elderberries, grated ginger, cinnamon, and cloves in a separate container.
• Steep: Pour the hot water over the mixture. Using a potato masher, carefully mash the berries to release their juices. Let the mixture steep for 15-20 minutes.
• Strain: Pour the mixture through a fine strainer into a glass jar or bowl. Discard the elderberries and spices.
• Add Honey: Allow the liquid to cool to lukewarm before adding the raw honey. Stir well until the honey is fully dissolved.
• Store: Pour the syrup into a sterilized mason jar and store it in the refrigerator. Take 2 tablespoons daily to boost your immune system.

Recipe Video

There’s something so grounding about making elderberry cordial. It’s not just about creating a delicious syrup; it’s about connecting with the natural world and rediscovering the traditional wisdom that’s often been forgotten. Plus, knowing you’re giving your body something nourishing and natural is always a win.

Have you ever worked with elderberries before? If you give this recipe a try, let me know how it goes in the comments below. And remember: always respect nature, harvest responsibly, and take time to appreciate the little things – like a tiny berry that can do so much good.