Use this simple elderberry syrup to create an immune-supporting superfood sipper for cold and flu season. Elderberries offer rich amounts of flavonoids--powerful plant antioxidants shown to help fight inflammation and improve vascular function--in addition to potassium and vitamins A and C. These tiny, yet mighty berries have been used as a natural herbal remedy to help defend against myriad health ailments for over a century. In addition to safeguarding immunity, research suggests that taking the berry at the onset of certain sicknesses may help quell symptoms like coughing and sore throat. To create a soothing, tea-like sipper, mix the elderberry syrup with hot water. Alternatively, pour the elderberry syrup over ice and top off with club soda for an invigorating elixir. Source:, December 2019

Jamie Vespa MS RD



  • Combine elderberries, filtered water and ginger in a medium saucepan over medium-high heat. Cook until a thermometer registers 100 degrees F. Reduce heat to low, cover and steep for 50 minutes. Remove from heat; stir in vinegar and honey.

  • Pour the mixture through a fine-mesh sieve into a quart jar, pressing with a ladle to extract as much liquid as possible. Refrigerate overnight or until ready to use (the syrup will keep for up to 2 weeks in the refrigerator).

  • To prepare a chilled elderberry elixir: Pour 2 tablespoons of the elderberry syrup into an ice-filled glass; top off with 1 cup sparkling water or club soda.

  • To prepare a hot elderberry beverage: Stir 2 tablespoons of the elderberry syrup into 1 cup hot water.


Tip: Dried elderberries can be found at well-stocked grocery stores (generally in the bulk section) or online.

Read Can Elderberry Help Treat the Cold and Flu? to learn more.

To make ahead: Refrigerate for up to 2 weeks.

Nutrition Facts

11 calories; 0.1 g total fat; 2 mg sodium. 34 mg potassium; 2.8 g carbohydrates; 0.8 g fiber; 1 g sugar; 0.1 g protein; 67 IU vitamin a iu; 4 mg vitamin c; 1 mcg folate; 6 mg calcium; 1 mg magnesium; 1 g added sugar;

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This elderberry syrup is not just potentially immunity boosting—it tastes really good too! Read More