Incredible elderberry an autumn treasure

As fall settles into the mountains of Western North Carolina, one of nature’s most valuable gifts ripens right before our eyes: the elderberry. This small, dark purple berry grows abundantly in our region and is renowned for its impressive health benefits, especially during cold and flu season. From immune-boosting properties to delicious culinary uses, elderberries have become a staple in many local homes and wellness routines. 

At Special Liberty Project’s farm and retreat center in Franklin, we are fortunate to have elderberry bushes flourishing on our land. They are just one of the many natural resources that make this space a respite for local veteran families. Promoting wellness and a supportive community, the farm is a place where nature and healing come together. 

This spring, we hosted a special event to propagate elderberry plants with local veterans and their families. Elderberry plants are incredibly easy to propagate; just take a cutting, stick it in the ground, and with a bit of care, it will grow! The simplicity of growing elderberries makes it a perfect plant for anyone looking to cultivate their own wellness garden, and we were excited to share this experience with our veteran community. 

The elderberry plant truly comes to life in late summer and fall. Clusters of dark, rich berries replace the elderflower blooms from earlier in the year. These berries are packed with vitamins A and C, flavonoids, and antioxidants, making them important allies in boosting the immune system. The high levels of antioxidants found in elderberries help fight free radicals and reduce inflammation, offering natural support to our bodies during the colder months. 

Elderberries are best known for their ability to help prevent or shorten the duration of colds and flu, making them a must-have for any wellness arsenal as we head into fall and winter. One of the easiest and most effective ways to reap the benefits of elderberries is by making elderberry syrup, a go-to remedy for many households. 

However, it is important to note that elderberries must be cooked before consumption. Raw elderberries contain compounds known as cyanogenic glycosides, which can cause nausea, vomiting, and other digestive discomforts if eaten in large amounts. Cooking the berries neutralizes these compounds, making them perfectly safe to enjoy. 

Elderberry Syrup 

Elderberry syrup is not only nutritious, but it is also delicious and versatile. You can take it by the spoonful, mix it into tea, or drizzle it over pancakes or yogurt.  

Ingredients:

• 2 cups fresh elderberries (or 1 cup dried) 
• 4 cups water 
• 1 cinnamon stick 
• 1 teaspoon dried ginger or a small piece of fresh ginger 
• 3-4 whole cloves 
• 1 cup raw honey (local honey if possible)

Instructions:

Instructions:

1. Combine the elderberries, water, cinnamon, ginger, and cloves in a medium saucepan. 
2. Bring the mixture to a boil, then reduce the heat and let it simmer for about 45 minutes, or until the liquid has reduced by half. 
3. Remove from heat and let the mixture cool slightly.
4. Mash the elderberries to release their juices, and then strain the mixture through a fine mesh sieve or cheesecloth into a bowl. 
5. Once the liquid has cooled to room temperature, stir in the honey until fully dissolved. 
6. Pour the syrup into a glass jar and store it in the refrigerator for up to two months.

Take 1-2 tablespoons daily during cold and flu season, or as needed for immune support. 

Elderberry Mocktail

Another way to enjoy elderberries is by making this refreshing and immune-boosting treat. This elderberry mocktail not only tastes delicious but also provides a nutritious boost to keep you feeling your best as the seasons change. 

Ingredients:

• 1-2 tablespoons elderberry syrup 
• sparkling water or club soda 
• a squeeze of fresh lemon juice 
• ice 

Instructions:

1. Fill a glass with ice. 
2. Add elderberry syrup and a squeeze of lemon juice. 
3. Top with sparkling water and stir gently. 
4. Garnish with fresh berries or mint and enjoy! 

As we embrace the beauty of autumn, it is an ideal time to take advantage of the bounty that nature provides. Elderberries are a true gift, offering nourishment and protection for our bodies through the colder months. Whether you are making elderberry syrup, enjoying a fall mocktail, or propagating elderberry plants in your own garden, these little berries pack a powerful punch. 

Here’s to a healthy and vibrant fall season!