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Immunity boosting recipe: Spicy Elderberry Syrup with Aronia Berries

In Northern Europe, where I’m currently based in, late August is the season for ripe elderberries. Seeing them on the path of my daily walk reminds me of the amazing health benefits of these little black berries.

Elderberries are probably best known as a remedy against influenza, but multiple studies show their benefits on the immunity system and inflammation in general [1] [2].

I’m a big fan of top-quality, ready-made elderberry syrup by Gaia, made of organic elderberries and all-natural ingredients and have been taking it for years. But more recently, I discovered that it’s super easy to make elderberry syrup at home – it’s much cheaper and even better can be upgraded with ingredients like extra spices and other superfood berries like Aronia!

Ingredients:

2 dl Dried organic elderberries
1/2 -1 Tbs Apple pectin powder. 1 Tbs gives the syrup more solid, jelly-like texture. Adjust the amount to your taste
3 Tbs Organic raw honey (can be adjusted to your taste)
800 ml Water
3 cm fresh ginger, sliced into thin slices
1 tsp Grinded allspice
1/2 dl Dried Aronia berries

Steps:

1. Place all the ingredients except the pectin and the honey in a middle-sized pot. Bring the mixture to boil.

2. Reduce the temperature to low. Let the mixture simmer for 45-60 minutes.

3. Strain the mixture through a strainer to separate the liquid from the solid.

4. Stir in the pectin. Mix well. Let the mixture cool to a body temperature.

5. Mix the honey to the mixture. Stir well to create an equal mixture.

6. Transfer the mixture to a glass bottle. Keep cold in the fridge.

[1] https://pubmed.ncbi.nlm.nih.gov/11399518/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/

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