Inspiration from Meghan

Join my community

Sign up to receive news, updates and special offers through our newsletter.
  • This field is for validation purposes and should be left unchanged.

Simple Spiced Elderberry Syrup


Simple Elderberry Syrup Recipe

Some people think of the fall as cold and flu season, but I have news for you. As winter continues on, we’re still in it. In fact, many of us may be best suited for Vitamin D supplements and a Vitamin C IV! This is the time to pull out the big guns: the super immune boosters like the bone broths, the medicinal mushrooms, the fermented foods, super hydration, and the botanical medicines, like this wildly simple and delicious elderberry syrup.

I buy my elderberries by the bagful in the summer, then make a batch of this syrup and freeze the remaining berries to make more of this recipe in January.

Despite the fame of the “taste awful but it works” cough syrup, medicine can actually taste awesome and this is a prime example.

Elderberry Has An Awesomeness Factor of 10/10

Elderberries are rich in antioxidants and have been used for a long time (like thousands of years) to treat colds and flus. They’re a mighty, mighty source of Vitamin C and should for sure be part of any immune-boosting protocol.

Where To Buy Elderberries

  • Fresh at the farmers market when in season.
  • Beg your friends who bought them fresh at the farmer’s market for some.
  • Check your local health food store for dried berries.
  • Order online from your fave online herbal apothecary…or, um, Amazon because they actually do sell everything.

Do Not Eat Them Raw: Elderberries need to be cooked to render them safe and to receive the amazing health benefits. Several varieties of elderberry are poisonous when eaten raw.

Before I get into today’s recipe, check out this video Josh and I did making a tincture with elderberries.

To make my syrup, I add additional herbs to offer a more balanced healing remedy. The ginger aids in circulation and will help quell any nausea that comes with a cold or flu. Cinnamon lends the awesome taste, calms the belly and the nerves, and helps offset the blood sugar-altering effects of a sweet syrup.

Raw honey is the only way to go, in my opinion, for the sweetener as it’s mighty high in anti-microbial and anti-bacterial factors. To keep those properties intact, I add them after the liquid has been reduced and the decoction has been removed from the stove.

Elderberry Syrup Recipe

The process is simple: add all the ingredients except the honey to your pot with water and simmer for about an hour until liquid is reduced.

Elderberry Cooking

I recommend taking one tablespoon every day as a preventive and every two to three hours if you feel a cold coming on.

As I mentioned, this is a great preventive when combined with:

clock icon cutlery icon flag icon folder icon instagram icon pinterest icon facebook icon print icon squares icon heart icon heart solid icon
Simple Elderberry Syrup Recipe

Simple Spiced Elderberry Syrup

  • Author: Meghan Telpner
  • Prep Time: 5 mins
  • Cook Time: 60 mins
  • Total Time: 1 hour 5 mins
  • Yield: 2 cups 1x


A simple home remedy to boost immune health and treat the common cold or flu


  • 1 cup fresh or 3/4 cup dried elderberries
  • 3 cups water
  • 2 Tbsp fresh sliced ginger
  • 1 tsp cinnamon or 1/2 cinnamon stick
  • 1 tsp cloves
  • 1 cup raw honey


  1. Place elderberries, water, ginger, cinnamon and cloves in a pot. Bring to a boil and reduce to a simmer for 45 minutes to one hour.
  2. Remove from heat and using a fine mesh sieve or cheesecloth, strain out mixture. Transfer liquid to a jar and stir in 1 cup of honey.
  3. Keep in the fridge sealed for 2-3 weeks.
  • Category: Herbal Medicine



54 Responses to “Simple Spiced Elderberry Syrup”

  1. Mary Furber said…
    I’m allergic to honey is there an alternative?
  2. Morgan said…
    Hey, Meghan! The 3 weeks in the fridge. Is that how long it's good, or does it need to sit a while before consumption? I know with some tinctures, it needs to sit to reach full potency.
    • Meghan Telpner said…
      Hi Morgan! The 2-3 weeks is how long the syrup will last. You can consume it right away.
  3. Anne said…
    My husband bought me Elderberry Liquid, how can I make syrup with the liquid.? I take it plain right now but don't like the taste.
    • Meghan Telpner said…
      Hi Anne! If you don't like the taste plain, try mixing it in some tea, a smoothie or take with a little bit of raw honey.
  4. Carrie Levonius said…
    I have been following you for a year online. Love your platform, ideas and exuberance. My family loves this recipe, but I just found out about some intolerances including honey, clove and cinnamon. I figured if anyone could come up with a great alternative recipe its you and your gang. Maybe make this a class challenge! Please try, cuz I need help on this one!
    • Meghan Telpner said…
      Thanks Carrie! You could eliminate the spices in this recipe and try maple syrup instead.
  5. Jen said…
    Do the cloves and cinnamon need to be organic?
    • Meghan Telpner said…
      Hi Jen! I personally use organic spices, but whether you use them in this recipe is completely up to you.
  6. Becky said…
    I have been buying elderberry locally and have been told it keeps In the refrigerator for 3 months. How can you make it to keep that Long?
    • Meghan Telpner said…
      I think it really depends on how careful you are when using it - like using clean utensils whenever you dip into the jar. It's possible that this recipe will last longer than 2-3 weeks in the fridge but I like to be conservative in my recommendations, and then you can trust your own judgment when using it.
  7. Deborah L Kagrise said…
    I make this, then add about 1/4 cup of BlackBerry brandy. Keeps a lot longer in the fridge
  8. Jessica said… August 1, 2020
    We made your recipe in bulk, but ended up yielding more than 2 cups per recipe. Can you tell me what is the ratio of juice to honey supposed to be?
  9. Erin said… September 9, 2020
    I’ve noticed that some recipes call for keeping the lid on while simmering and others say to leave it off. Obviously a lot of the liquid will evaporate if the lid is off. Do you have a preference or any thoughts on which method is best?

Before you post your comment, please note that I am unable to offer nutritional advice or recommendations via my blog.

Let us know what you think. Your email address will not be published.

Join my community

Sign up to receive news, updates and special offers through our newsletter.
  • This field is for validation purposes and should be left unchanged.
To The Top.