Elderberry Oxymel for Immune Support
It’s that time of year when we all could use a bit of immune support. Here’s a recipe for my version of a supportive elderberry syrup.
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The elder plant (scientific name sambucus) is a family of trees native to many parts of the world, including North America, Europe, and Asia. It has three parts that have been used for centuries for wellness: its bark, its flowers, and its berries. You may have seen elderflower used to flavor or garnish different beverages.
Elderberries are immunomodulators, rich in vitamin C and anthocyanins, an antioxidant that helps fight inflammation and supports a healthy immune system. Immunomodulators help our immune systems by helping to manage inflammation in the body and working to maintain balance in the system. Because of this, immunomodulators like elderberries are especially helpful for anyone with autoimmune diseases or other chronic inflammatory illnesses.
Elderberries are commonly used to make a syrup, but can also be enjoyed in tea. The classic elderberry syrup preparation involves simmering syrup ingredients in a pot of hot water and letting it steep for an hour before letting it cool to add honey and optionally, vodka or brandy to help give it longer shelf life.
So what’s an oxymel?
An oxymel is an herbal extraction made by infusing herbs in a base of apple cider vinegar and honey.
Elderberries need to be processed in order to be consumed safely, but no fear as this extraction method is safe and works exceptionally for getting the benefits from this wonder-berry without needing to use heat, alcohol, or stand over a stove to watch it while it simmers.
Why I like this method for making elderberry syrup?
Using raw apple cider vinegar and raw (especially local) honey to create these infusions yield a live and probiotic syrup, adding to the benefits of the elderberries and other herbs that it extracts. This means it not only will support your immune system, but it is good for gut health, too. It also has a longer shelf-life than the classic version, as both the vinegar and honey serve as great natural preservatives.
Why use local honey?
Honey, as a natural source of sugar, has many health benefits. Among those, it is anti-inflammatory, antibacterial, antiviral, antioxidant, and wound healing. If you’re someone who thinks you should be cutting sugar from your diet, I highly encourage you not to avoid raw honey completely so as to not miss out on the benefits. Same goes for any other natural source of sugar, such as maple syrup, rock sugar, or molasses—which are all rich in their own benefits.
I always opt for local honey when I can as the honey is made with pollen from the flora in your local environment, adding additional benefits for supporting the immune system and seasonal allergies. The Local Hive brand sells local varieties for your region, check for them at your local grocery store. Being from New Jersey, based in Philly, and traveling frequently through the Mid-Atlantic for work, I either use their Northeast or Mid-Atlantic region honey.
Other herbs I include in my elderberry syrup
Star anise contain thymol, terpineol, and anethole, potent compounds used in the prescription antiviral medication Tamiflu that’s used to treat flu and influenza. I always add star anise to my elderberry syrup, tea, or other honey infusions to support my system when I’m feeling under the weather. I also sometimes like adding it to beef bone stocks for a pho-like broth.
Ceylon cinnamon is sweeter than cassia cinnamon, but also great for circulatory health.
Ginger, rose hips, echinacea (root and/or leaves), astragalus, and licorice root are a few other great immune-supporting herbs you can include in this blend if you can find them or have some on hand.
I get my elderberries and other herbs from the Frontier Co-Op or Starwest Botanicals brand on iHerb. You can use my code KEN8980 for 5% off every order at iHerb.
Here’s how I make it. I encourage you to tweak it to your liking and consider adding any of the other beneficial herbs I mentioned that you may already have in your kitchen pantry.
Kendyl’s Elderberry Oxymel Recipe
Preparation time: 5 minutes
Infusion time: 4-6 weeks
Yields approximately 16 ounces of elderberry syrup
What you’ll need
1 quart sized (32 oz capacity) mason jar and a plastic lid or metal lid with parchment paper
2 cups dry elderberries―here are the ones I use, though Frontier Co-Op has recently released these elderberry syrup blends that could also be cool to try for anyone just starting off with herbalism
2-3 star anise pods
1/2 tsp powdered ceylon cinnamon or 1 small cinnamon stick, crushed
2 cups raw apple cider vinegar with the mother, or enough to cover all herbs
1 cup raw honey, local is best if you can get it
Making it
Add dried elderberries and other herbs to a jar. Slowly add in honey and then the apple cider vinegar, then close jar with a lid. I use these plastic Ball mason jar lids for my ferments and vinegar infusions to avoid having the vinegar react and rust with a metal lid. You can also use parchment paper between the metal lid and rim and the mouth of the jar. Give the jar a few shakes to combine everything.
Leave to sit in a cool dark place, such as a cupboard or a dark corner of your kitchen counter for 4-6 weeks. After infusing, strain the oxymel through a sieve into a clean jar or bottle. Give it a taste test and adjust to your liking; you may want to add a bit more honey if it’s too acidic.
I love recycling amber glass bottles from other products to store my homemade infusions in.
Using it
Take a couple to few teaspoons a day when you’re in need of extra immune support, especially during cold and flu season. You might take 1-2 teaspoons a day for maintenance. You can take it straight up or add to juice or sparkling water—I’ve been enjoying adding it to my evening functional mocktails.
Always start with low doses when you are new to an herb to ensure that you won’t have any reactions to it. It must also be advised that as this recipe uses honey, it is not safe for babies under 1 years old.
Because its been infused with the live, raw apple cider vinegar and honey, the oxymel can be stored room temperature (out of excessive heat and bright light) for up to a year. It does not need to be refrigerated.
Now I know, you might be saying ”Kendyl, 4-6 WEEKS?!”
You may not have the patience for this long infusion…but I kinda love “setting and forgetting” about an infusion in my cupboard, and I think it’s what makes this kind of kitchen herbalism so easy. I don’t actually forget about my infusions (most of the time) because I look forward to getting to use it. You can write the date on the jar lid or set a reminder or alert in your phone for 4-6 weeks out from the day you started the infusion to help you remember when it’s ready!
The benefits of the finished product is certainly worth the wait. You could also steal a teaspoon from the infusing jar if you want some in a pinch…
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Yours in wellness,
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