It’s always good to give the old immune system a good boost, especially during cold and flu season. As you may have heard (and heard and heard and heard and heard) there is a particularly bad flu traveling around the globe, so along with regularly washing your hands, getting quality sleep, eating an anti-inflammatory diet and avoiding crowds, it’s a smart option to add a tablespoon or two of Elderberry Syrup to your health regimen. And if you are watching the carbs I offer a natural low carb option!
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Elderberry Syrup with Low Carb Option in jar with bowl of berries in the foreground

The Benefits of Elderberry Syrup!

Elderberry syrup has been shown to contain anti viral properties which can help to fight colds and flus, and when taken at the onset of symptoms can not only reduce the severity of symptoms but also reduce the duration of colds and flu up to four days! (source and source) Elderberry syrup is a natural anti- inflammatory, is higher in Vitamin C than citrus, contains a large amount of the antioxidant quercitin as well as vitamins A & B6, potassium, iron, and betacarotene. And making your own elderberry syrup is super easy, costs less than store bought and is more potent. Some store bought brands are made with sugar. I make mine with raw honey or Lankanto, a natural 1:1 sweetening option made from monk fruit.


I make my elderberry syrup with dried black elderberries, raw honey and some added spices and herbs like cinnamon and ginger. This recipe tastes good and can be taken alone or added to smoothies, sparkling water or juices. It also stores in the fridge for up to three months!


Elderberry Syrup with Low Carb Option in glass jar surrounded by elderberries


The Recipe: Elderberry Syrup with Low Carb Option!

What You Need: dried black elderberries, dried cinnamon, raw honey or Lankanto Monk Fruit Sweetener, a medium sized pot and a strainer.

5 from 9 votes
Elderberry Syrup with Low Carb Option
Prep Time
2 mins
Cook Time
45 mins
Total Time
47 mins

A naturally sweetened Elderberry Syrup to use as an immune boosting supplement. NOTE: children under 12 months of age should not consume raw honey.

Course: supplement, syrup
Keyword: elderberry syrup, immune booster, low carb quiche, supplement
  • 3 1/2 cups filtered water
  • 2/3 cup dried black elderberries
  • 1 teaspoon dried cinnamon
  • 1-2 teaspoons fresh ginger, peeled and grated (or 1/2 teaspoon dried ginger)
  • 1 cup raw honey or Lankanto Granulated Monk Fruit sweetener for a low carb option (note: children under 12 months old should not consume raw honey)
  1. Place water, elderberries, cinnamon and ginger in a pot and bring to a boil. Lower to a simmer and place a lid on the pot so that it leaves a little crack for steam to escape

  2. Simmer for 45 minutes or until liquid is reduced by half. Turn off heat and allow to cool until just warm.

  3. Pour syrup through strainer into a glass bowl, discard remaining elderberries. Add honey or monk fruit sweetener and stir well

  4. Store in the fridge in a sealed container for up to three months. Mason jars work great.

  5. For prevention: adults take a tablespoon a day. Children take 1 teaspoon a day

    If you have symptoms of cold or flu: adults take up to 2 tablespoons a day. Children take up to 2 teaspoons a day



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