I’ve talked about my love of gathering natural materials to use in my home decor. Another thing that I like to do is forage for edibles. I’m not talking about eating plant stalks and roots. I’m talking about real foods like blackberries, apples and elderberries. I use them to make delicious food, such as blackberry syrup and apple crisp. I gather the elderberries each year to make a batch or two of elderberry syrup.

The elderberries grow wild for the picking up and down the valley at my cabin. I usually just pick a small amount to make my family a jar of syrup. Last year, however, we ran out of syrup halfway through winter, and so I had to buy some elderberries. There was a shortage of elderberries at the time.  So this year I picked extra and froze them so that come January I’ll have a stash available if I need to make more.

So why would you want to make elderberry syrup in the first place? Elderberries are a good source of vitamin C and a variety of antioxidants and fiber. Keep in mind that when you make elderberry syrup, you are removing the pulp, so there will not be any fiber in the syrup. If you have an abundance of elderberries, they can also make jams and pies, which would provide the fiber.

I believe that eating a whole-foods diet is going to provide the important nutrients that our bodies need. That’s one reason I enjoy growing a garden. To provide more healthy fruits and vegetables for our diet. And when you grow your own food, you know what was used to produce it…compost, water, an occasional dose of fertilizer and lots of TLC.

I also enjoy growing herbs, not only for their flavor but for their nutritional content as well. So it’s the same with elderberries. They are nutrient-rich, especially with substances that have been linked to good health. And they taste delicious.

5 Ways to Use Your Elderberry Syrup…

1. Take a tablespoon once or twice a day when you’re feeling under the weather with a cold or flu.
2. Mix a few tablespoons into club soda or plain water for a refreshing drink.
3. Add several tablespoons to a glass of mulled wine during the winter months.
4. Mix a tablespoon into a cup of wassail or spiced cider during the holiday season.
5. Drizzle a tablespoon into your breakfast smoothie.

Can elderberries cure a cold or flu? No studies show it can cure anything, but there are studies that link it to shortened times of illness. And elderberries have been used for many years as an immune system booster. With its nutritional content, it certainly can’t hurt your health, and the syrup is definitely tasty.

Related: Build a Cold Fighting Arsenal

Now, a Few Words of Warning…

Elderberries contain several substances that can harm you when the berries are eaten raw. The raw berries can cause nausea and vomiting and a cyanide-like poisoning. This is definitely something we want to avoid. These chemicals are in the berries, leaves and bark of the elderberry tree. So when using elderberries, be sure to remove the leaves and stems and never eat the berries raw. Cooking the elderberries thoroughly will eliminate these harmful chemicals.

So what if you don’t have access to an elderberry tree? You can purchase dried elderberries at the health food store or online at Amazon. Use 1 cup dried elderberries to 3 cups water. You might need to cook the mixture a little longer to get down to 2 cups of syrup, but otherwise it will produce a nice syrup as well.

One thing that you might consider is planting an elder tree in your yard or garden if you don’t have access to one. They’re really very pretty shrubs or trees that attract birds and other wildlife. And you’ll have regular access not only to the berries but to the elder flowers as well. The flowers also can be used in many delicious, healthful ways.

So, go elderberry picking this weekend. Then, make yourself a batch of this delicious syrup to help keep you healthy all winter long.