Support your immune system and relieve your cold and flu symptoms with this simple, delicious, and soothing elderberry tea recipe. Made with dried elderberries, ginger, lemon, and raw honey, this powerful remedy is a quick way to pack in all the wonderful health benefits of elderberry.
It’s no secret I’m a big fan of elderberry and all its amazing health benefits.
I almost always have homemade elderberry syrup in the fridge ready to go at the first sniffle or cough in our home.
I’m also a stickler for a delicious, hot cup of tea, and making this elderberry tea recipe gives me the best of both worlds (no joke, I drink it almost every day in the winter months).
Made with dried elderberries and a few simple ingredients (which you can easily modify to your liking), it’s the ultimate cold and flu remedy to relieve your symptoms and give your immune system the antioxidants and vitamins it needs.
What are Elderberries?
Elderberries grow from the elder bush, or Sambucus nigra, which is a shrub that grows throughout most of temperate North America, Europe, and Asia.
For centuries, berries and flowers from the elder plant have been used as a natural remedy to effectively boost the immune system and fight off infections.
Today you’ll often find the berries in a dried form. You can sometimes find them at your local health foods store, or you can easily order them online.
Raw and dried elderberries naturally contain two toxins (hydrocyanic acid and sambunigrin), which can cause nausea, vomiting, and diarrhea. However, cooking the berries properly deactivates the toxins making them safe to eat.
Once cooked down, elderberries are a delicious ingredient to make everything from teas, syrups, and jams, to more modern recipes like popsicles, smoothies, and gummies.
What Are the Benefits of Elderberry Tea?
- It’s high in vitamin C and vitamin A, which have antioxidant properties to help boost your immune system.
- It’s packed with anthocyanins and flavonoids, which are powerful anti-inflammatory, antiviral, and anticarcinogenic compounds that give the elderberries their rich purple color.
- It can significantly reduce the duration and severity of the common cold.
- It can inhibit influenza strains A and B, decreasing the duration of the viral infections by 3 to 4 days.
- It has been proven to substantially reduce upper respiratory symptoms and sinus infections.
Why You’ll Love This Elderberry Tea Recipe
- It can support your immune system during cold and flu season.
- It can help relieve your symptoms and reduce the length of your infection.
- It’s made with simple ingredients (and can be modified with whatever spices you love).
- It can be enjoyed hot or chilled and served over ice for a refreshing summer beverage.
How To Make Elderberry Tea
Ingredients
- Water
- Dried elderberries – dried, fresh, or frozen. Check the recipe notes to see the cooking instructions for each.
- Ginger – contains gingerol, a natural antibacterial and digestive aide, and adds a warm, slightly spicy flavor
- Lemon slices – high in vitamin C and limonene (strong antimicrobial and antioxidant)
- Raw honey – superfood packed full of antioxidants, vitamins, minerals, and enzymes
Instructions
1. Combine water, dried elderberries, ginger, and lemon slices in a saucepan and heat to a boil.
2. Once boiling, reduce heat to low and simmer uncovered for 20 minutes.
3. Remove from heat and strain through a fine mesh strainer into a mug.
4. Sweeten with honey to taste.
5. Enjoy immediately or chill in the fridge and pour over ice for a refreshing summer beverage.
Modify with Other Spices + Herbs
- Rosemary – contains natural antimicrobial properties and adds an earthy, minty flavor
- Thyme – high in thymol, a powerful antibacterial, antiviral, and anti-inflammatory (excellent for sore throats)
- Whole Cloves – high in manganese and eugenol, both providing antioxidant and anti-inflammatory effects
- Cinnamon sticks – increases circulation and improves tissue repair (super important in times of sickness)
- Turmeric – contains curcumin, a natural compound known for its strong anti-cancer and anti-inflammatory benefits.
More Elderberry Recipes
Elderberry Tea
Support your immune system and relieve your cold and flu symptoms with this simple, delicious, and soothing elderberry tea recipe. Made with dried elderberries, ginger, lemon, and raw honey, this powerful remedy is a quick way to pack in all the wonderful health benefits of elderberry.
Ingredients
- 2 1/2 cups water
- 2 tablespoons dried elderberries
- 1 inch knob of ginger, peeled and sliced
- 2-3 lemon slices
- Raw honey to taste
Instructions
- Combine water, dried elderberries, ginger, and lemon slices in a saucepan and heat to a boil.
- Once boiling, reduce heat to low and simmer uncovered for 20 minutes.
- Remove from heat and strain through a fine mesh strainer into a mug.
- Sweeten with honey to taste.
- Enjoy immediately or chill in the fridge and pour over ice for a refreshing summer beverage.
Notes
If using, fresh elderberries, use 1/4 cup of berries with 2 cups of water. If using fresh frozen, make sure they are completely thawed before cooking.
Important: Raw and dried elderberries contain toxic substances that can cause nausea, vomiting, and diarrhea. Elderberries require to be cooked according to the recipe instructions in order to deactivate these toxins and make the tea safe to drink.
Important: This recipe contains honey, which is not safe for infants under 1 to consume as it may cause infant botulism.
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FAQs
Is Elderberry Tea Safe to Drink? Can it make you sick?
Raw and dried elderberries contain two toxins, hydrocyanic acid and sambunigrin. These can cause nausea, vomiting, and diarrhea.
Thankfully, properly cooking the berries deactivates these toxins, making them safe to eat.
If using fresh elderberries, make sure you’re cooking only the berries. All stems, leaves, and unripe berries need to be removed before cooking as they also contain the toxin.
Does Elderberry Tea Contain Caffeine?
No, elderberry tea is caffeine-free!
Can I Use Fresh Elderberries To Make Elderberry Tea?
Yes. If using fresh elderberries, you’ll need to use more berries.
I recommend starting with 1/4 cup of fresh elderberries.
Can I Make Elderberry Tea From Elderberry Syrup?
Yes! I often do this as a “quick tea” since I almost always have homemade elderberry syrup in my fridge.
I add 1 tablespoon of elderberry syrup to a mug of hot water. If you’re like me, you’ll add an extra squeeze of honey for good measure, and enjoy!
Is Elderberry Tea Safe To Drink While Pregnant or Breastfeeding?
Currently, there is very limited research reported on the use of elderberry during pregnancy or breastfeeding.
At this time, it is recommended to avoid elderberry and its products while pregnant or breastfeeding.
Who Should Not Drink Elderberry Tea?
If you are on prescribed medications, please speak with your healthcare provider before consuming elderberry products.
As elderberries have immune-stimulating properties, they may interfere with medications taken to suppress the immune system.
Elderberries also have a natural diuretic effect, so speak with your healthcare provider if you are taking medications that increase your urination.
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Latosha, thank you so much for your kind comment! I’m glad you enjoyed the recipe and I appreciate your support!