So lately, I've been watching some of my friends contract some nasty form of cold or flu that seems to be going around. When I see that some impending illness is making its way close to my own immune system, I reach for things that will keep it strong and healthy. One of my favorites is elderberry syrup, not only because it is effective, but it is fun to make and delicious!


This remedy has been used for countless centuries to help bolster the immune system as well as to break fevers. A few years ago, research studies supported these traditional uses, concluding that an extract from black elderberry is an effective treatment for influenza, shortening the virus' lifespan and dramatically lessening symptoms.

While elderberry extract is available at health-food stores, it is a great activity to make it yourself. Fresh berries can be difficult to find, but this recipe also works great with dried elderberries (found easily at your local herb shop). A spoonful or two a day is all you need during a season where you are feeling particularly vulnerable to infection, or, as I like to do, use it as a syrup on your toast, oatmeal, or waffles. Yum!  For this reason, it is great for kids and they just think it tastes great.

Recipe
1 cup fresh or 1/2 cup dried elderberries
3 cups water
1 cup raw honey

1.  Place the berries in a saucepan and cover with water.  Bring to a boil, reduce heat, and simmer over low heat for 30 to 45 minutes.

2.  Smash the berries.  Strain the mixture through a fine mesh strainer and add 1 cup of honey, or adjust to taste.

3.  Bottle the syrup and store in the refrigerator, where it will keep for 2 to 3 months.

Caution:  Use only Sambucus nigra, which are black/blue elderberries; the red ones are potentially toxic if eaten in large quantities. Never eat elderberries that haven't been cooked first.

Stephanie Bernstein is the Founder and CEO of To-Go Ware. She has been practicing and teaching yoga for 12 years and currently resides in Oakland, CA.