My Family's Elderberry Syrup

(and a Request for Eman's Family)

Before you start: For the past two years, every jar of elderberry syrup I sold to friends went to families in Gaza. This year, I'm sharing the recipe instead. If you make a batch, I ask one thing in return: please donate to Eman's family.

Eman is a mother of two young children in Gaza, Samir and Adam. The cold season is starting there, and her family is facing it with very little. I've been supporting them with what I can, but their needs are bigger than one person. Any amount you give helps keep a family warm this winter.

👉 Donate to Eman's family: [EMAN'S DONATION LINK]

Thank you for making this recipe and for keeping her family in your heart while you do.

Ingredients

  • ¼ cup dried organic elderberries (black elderberry, Sambucus nigra)

  • 2 pieces fresh or frozen turmeric root, about the size of a finger (not powder)

  • 2–3 cubes fresh or frozen ginger

  • 1 cinnamon stick

  • ½ teaspoon whole black peppercorns

  • ½ teaspoon whole cardamom pods

  • A few whole cloves

  • 1 teaspoon dried thyme

  • ½ teaspoon anise seeds

  • A pinch of dried rosemary

  • 2½ cups water

  • 1 teaspoon organic apple cider vinegar

  • Bee honey (amount depends on how much liquid you end up with; see step 6)

Instructions

  1. Rinse. Lightly rinse the dried elderberries and put them in a saucepan.

  2. Add everything else. Add the turmeric, ginger, cinnamon, peppercorns, cardamom, cloves, thyme, anise and rosemary, then pour in the 2½ cups of water.

  3. Simmer. Bring to a gentle simmer and cook on low for 30 minutes. Keep the pot uncovered.

  4. Cool. Take the pot off the heat and let it cool completely.

  5. Add vinegar and strain. Stir in the apple cider vinegar, then strain the liquid through a fine mesh strainer, pressing on the berries to get as much liquid out as you can.

  6. Add honey. Measure the strained liquid and add raw honey equal to one-third to one-half of that amount. For example, if you have 1 cup of liquid, add ⅓ to ½ cup of honey. Pour everything into a clean glass jar.

  7. Mix. Close the jar and shake it gently until the honey is fully dissolved.

  8. Store. Keep the syrup in the fridge.

Storage

Homemade syrup has no preservatives, so it keeps for a shorter time than store-bought versions. Shelf life depends mostly on how much honey you use. Usually a 50/50 ratio of liquid to honey can last up to 6 months, while a much lower proportion of honey lasts more like 6–10 weeks. Because this recipe uses less honey than that, plan to use it within about 2 months and keep it in a clean, airtight glass jar. Throw it out if it smells sour, fizzes, or shows any mold.

How I Use It

This is what my family does. It is not medical advice or a recommended dose.

When an adult in our home is sick, we take 1 tablespoon twice a day.

For children, please talk to your pediatrician before giving any elderberry syrup.

⚠️ Important Safety Information

Please read this before making or taking this syrup.

  • Never give honey to babies under 1 year old. Raw honey can cause infant botulism.

  • Always cook the berries. Raw or unripe elderberries contain a chemical that produces cyanide. Never use raw berries, stems or leaves.

  • Pregnancy, breastfeeding and young children: Elderberry's safety in young children, pregnant or nursing women, and people with severe liver or kidney disease has not been established.

  • Autoimmune conditions: Elderberry may make the immune system more active, which could worsen autoimmune diseases such as multiple sclerosis, lupus, or rheumatoid arthritis.

  • Medications: Elderberry may reduce the effectiveness of immunosuppressant drugs, and it may also interact with diuretics, diabetes medications and others. Turmeric and the other spices in this recipe can interact with some medications as well, including blood thinners. If you take any prescription medication, check with your doctor or pharmacist first.

  • Side effects: These are rare and mostly limited to occasional mild stomach upset or allergic reactions. Stop using the syrup if you notice any reaction.

This syrup is a homemade food supplement. It is not a medicine and does not replace medical care. If you or your child is sick, especially with a high fever, trouble breathing, or symptoms that aren't getting better, see a doctor.

What the Research Says

People have used elderberry for colds and flu for a very long time, and early research looks promising, but the evidence is still limited.

  • A 2019 meta-analysis of 180 participants found that elderberry supplementation substantially reduced upper respiratory symptoms.

  • Other studies reported that elderberry shortened influenza A by 3–4 days, and shortened the common cold by about 2 days in long-haul air travelers.

  • The U.S. National Center for Complementary and Integrative Health says some preliminary research suggests elderberry may relieve flu and other upper respiratory symptoms, but more research is needed.

  • Note that these studies used standardized commercial elderberry extracts, which may not have the same strength as homemade syrup.

Read more from credible sources:

💜 Made a batch? Please don't forget Eman's family: [EMAN'S DONATION LINK]

Sources:

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