DIY Elderberry Syrup for Cold and Flu Prevention

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One of the ways that we live simply, is by focusing on prevention – because when you live a healthy lifestyle, and support your immune system, it’s much easier to avoid illness.

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We do a few things to help boost our immune system – such as eating fresh, whole foods, chicken broth, lots of garlic & onions, and avoiding sugar. We diffuse essential oils to keep the air clean, and also use them for cleaning to keep surfaces germ-free. We keep our home toxin-free, so that our bodies can focus on doing what they’re supposed to do, rather than detoxing chemicals.

Elderberry Syrup is one of our go-to remedies for cold and flu prevention. We typically take it throughout the fall and winter months. It’s simple to make, tastes delicious, and helps keep us protected.

Elderberry Syrup for Cold and Flu Prevention


3 1/2 cups filtered water

2/3 cup dried elderberries

1/2 tsp cloves (whole or ground)

1 tsp cinnamon (or break up a whole cinnamon stick)

2 tbsp ginger (fresh or dried)

1 cup local, raw honey


In a small sauce pan, add the water, elderberries, and spices. Bring to a boil, then reduce heat and simmer for 45 mins – 1 hour, or until the liquid has been reduced by half (you can usually see the stain on the sauce pan to know when it has been reduced).

Allow to cool a little, then mash with a potato masher to get all the goodness out of the elderberries.

Pour it through a sieve into a bowl, pressing the elderberries with the back of a spoon to extract all the juice.

Compost the leftover elderberries. (or dry and re-use for tea!)

Once the liquid is lukewarm, stir in the honey until it’s fully dissolved.

Pour into a jar and keep refrigerated.

Take 1 tsp/day for prevention, or 2-3x/day if you’re experiencing cold and flu symptoms.

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