Kitchen Medicine: Part 1

If you were to take a look inside any herbalist’s fridge, you’d be sure to find a jar of elderberry syrup, and a jar of fire cider. These are two kitchen remedy staples that every person should have in order to keep their immune systems strong and resilient. The potent medicinal benefits of these two remedies pack a nutritional punch! The best part? They are super easy to make. Read on to discover the medicinal benefits of each remedy and instructions on how to make them yourself. Start with a small batch of each, and once you approve, scale up for the size of your family!

Meet the beloved Grandma Elder, scientifically known as Sambucus nigra. Along the American River, here in Sacramento, her elegant white flower clusters attract a symphony of butterflies, bees, and pollinators every spring. As late summer transitions into fall, her berries transform into a deep purple hue, drawing birds, squirrels, and humans to partake in their rich medicinal and nutritional offerings. This relationship with elder dates back to 2000 BC, revealing its profound significance throughout human history. Tapping into the sacredness of Grandma Elder's generous gifts, foragers adhere to the principle of gratitude and sustainability, gathering only what they need – no more than 10% of what she provides.

Once you've gathered your elderberries (or purchase them dried), let's journey into the art of creating elderberry syrup. We will blend sweet and tart elderberries, nature’s sweet nectar- honey, the soothing warmth of cinnamon, and the vibrant zest of ginger and orange peels – a harmony of delicious flavor. Let's first dive into the medicinal value of each of these ingredients:

1. Elderberry: is famously known to support the body against the flu with its remarkable ability to neutralize the neuraminidase enzyme, a key factor in the virus' capacity to infiltrate host cells and reproduce. Elderberry is packed with antioxidants, which help protect cells from damage caused by harmful molecules called free radicals, which are linked to various chronic diseases and aging. Elderberries are a good source of several vitamins and minerals, including vitamin C, vitamin A, and various minerals like potassium and iron. With these powers combined, elderberry is the Queen of immune defense support.

2. Honey: This ancient and sacred medicine contains supremely antimicrobial properties while also adding a sweet flavor and a soothing touch to sore and inflamed tissue.

3. Cinnamon: Cinnamomum zeylanicum, This spice not only adds a comforting flavor but also has anti-inflammatory and antioxidant properties, giving your body an extra layer of defense. Cinnamon has been known to help regulate blood sugar, reduce inflammation, and provide digestive support.

4. Ginger: Zingiber officinal is known in many ancient healing systems as a great healer. Its anti-inflammatory properties aid in alleviating various discomforts, while its soothing effect on the digestive system offers relief from nausea, indigestion, and bloating. Furthermore, ginger's immune-boosting qualities, rich in antioxidants, fortify the body's defenses, making it a versatile and invaluable addition to holistic wellness. Plus it tastes delicious!

5. Rosehips: Rosa canina L. are known for their rich vitamin C content which support your immune system and contribute to overall well-being. They also contain Vitamins A and E, B-Complex vitamins, calcium, magnesium, and potassium. Rosehips can help modulate inflammation. (Tip: A great remedy for after workout!)

6. Astragalus: Astragalus membranaceus is a very prominent Traditional Chinese Medicine herb, often worked with for lung support and tonifying our Qi and immune system. Astragalus is considered an adaptogen, meaning it helps the body adapt to stress and maintain balance throughout all of the body systems.

7. Clove: Syzygium aromaticum. Consistent consumption of cloves has shown antiviral activity. Cloves add complexity to the flavor of your syrup and its antimicrobial properties boost the immune system. The compound eugenol found within cloves, helps to relieve inflammation and is known as an antioxidant.

8. Orange Peels: Citrus sinensis. Packed with vitamin C and other essential nutrients, orange peels not only brighten the flavor but also provide additional immune support. Orange peel offers a burst of essential oils and flavonoids, contributing antioxidants and anti-inflammatory properties that enhance immune function and promote digestive health.

How to Take Elderberry Syrup:

Take 1 tablespoon of elderberry syrup daily during the back-to-school / winter season when cold and flu is at its peak. Because it tastes delicious, feel free to get creative and add it to your yogurt or smoothie. If you feel like you're coming down with something, consider increasing the frequency to every 4-6 hours until symptoms subside.

How to Make Elderberry Syrup:

Ingredients:

- 2 cups dry elderberries (double if fresh)

- 4 cups water

- 1.5 cup honey

- 1 cinnamon stick

- 1 teaspoon of dried or 2 tsp fresh grated ginger

- 1/4 cup dried rosehips

- 2-3 slices of dried astragalus root

- 4 whole cloves

- Peel of one orange

Instructions:

1. In a medium saucepan, combine all ingredients EXCEPT honey and cover with water.

2. Bring to a boil, then reduce the heat and let it simmer for about 30-40 minutes, until the liquid has reduced by half.

3. Remove from heat and let sit for at least one hour. Mash the berries to release more juices.

4. Using a cheese cloth and mesh strainer, strain the liquid into a bowl, pressing the berries to extract all the juice. Compost the solids.

5. Once the liquid is warm (not hot), stir in the honey until well combined. Make sure that the amount of honey is at least half the amount of remaining liquid after straining, as the honey will preserve the syrup.

6. Pour the elderberry syrup into sterilized glass bottles or jars and store in the refrigerator. Stores usually for up to 2 months. Add 1 cup vodka or brandy or apple cider vinegar to increase shelf life. Check by smelling and observing any change in color or any odd contaminants.

*Not to be used with babies under 1 year old.

*For a Vegan alternative, use plant glycerine, agave, or maple syrup as a substitute.

*Use creative liberty and add/take away herbs to please your own unique palate. Try to keep in a 1:4 ratio, herb to water. I like to add chaga and vanilla!

Read Kitchen Remedies: Part 2 to dive into herbalist’ other favorite kitchen medicine: Fire Cider!

Be Well & Enjoy!

A General Statement on Safety:

Only forage Sambucas negra if you are 100% confident in the identification, and are sourcing from a trusted area.

Do Not consume RAW elderberries as they contain toxic compounds before being exposed to heat.

Be sure to remove all stems to avoid excessive consumption of cyanide compounds.

If you are a pregnant individual or have an auto-immune disease, please consult with your healthcare provider and do your own research to ensure the safety around consuming elderberries.

As with everything, always consume a very little amount to test for a possible allergic reaction.