Elderberries are the deep purple fruit of the Sambucus nigra shrub, and they’ve been a cold-weather staple in European and Native American herbalism for centuries. Hippocrates called the elder tree his “medicine chest.” These dried berries are naturally rich in anthocyanins, flavonoids and vitamin C. They’re traditionally used to support a healthy immune system through the fall and winter months. Make your own elderberry syrup: simmer ⅔ cup dried elderberries in 3½ cups water with a cinnamon stick, a few cloves and a slice of fresh ginger until the liquid is reduced by about half (roughly 45 minutes). Mash, strain, let it cool until warm, then stir in 1 cup of raw honey. Store it in the refrigerator for up to 2 to 3 weeks. You can also simmer the berries into a rich, fruity tea. Cautions: always cook elderberries before using them, because raw berries can cause stomach upset. Talk with your provider before use if you’re pregnant, nursing, have an autoimmune condition or take immune-suppressing medication.
