This Keto Elderberry Syrup can boost your immunity against cold and flu viruses without all of the sugar found in store-bought brands. Inexpensive and easy to make at home!
Â
Â
Â
With Coronavirus cases on the rise worldwide, many are fearful of getting sick and looking for ways to boost immunity. You might be wondering if you can avoid or treat the flu and still stay keto, and the answer is yes!
Every family has their go-to remedies when sickness hits, and one of ours has always been Elderberry (Sambucus Nigra) Syrup, which as been proven to reduce the symptoms and duration of cold and flu viruses.Â
In fact this study from a few years ago has shown that compounds found in elderberries worked against H1N1 in a similar way as medicines such as Tamiflu! Pretty impressive results for a tiny berry if you ask me!
Â
Â
One of my issues with the store-bought elderberry syrups is that they contain plenty of sugar and carbs, so a few tablespoons a day can put your ketogenic state at risk. There are some sugar free elderberry syrup options but they all seem to contain stevia, which I’m allergic to.
The other problem with store-bought elderberry syrup is cost – a small bottle can get pretty pricey at almost $20 for around 8oz. Ouch.
For those reasons, I decided to make my own keto elderberry syrup – giving me all of the same immunity boosting health benefits at a fraction of the cost.
I ordered a whole pound of these dried organic elderberries for around $20 on Amazon. I can make about half a gallon of this keto elderberry syrup with that amount of berries – all for around the cost of one 8 ounce bottle of store-bought!
Â
Â
Did I mention it’s super easy? I simmer the ingredients, blend them, strain them, and into the fridge it goes for whenever I need it.
I added some sliced ginger, cinnamon sticks, and orange zest strips to my syrup while it simmered, which gave it a lovely flavor. It’s pleasant on its own if you just down a spoonful, but it’s also tasty enough to put on yogurt or even your cream cheese pancakes!
In addition to this keto elderberry syrup, when we’re experiencing cold or flu-like symptoms, we load up on Vitamin C, Zinc, and Oregano Oil, which gets us feeling better in no time.Â
Â
Â
To soothe a sore throat, I like to enjoy this keto elderberry syrup in a cup of hot tea with some extra ginger and orange peel. You can also freeze the syrup into ice cubes and then add it to water and sip it cold.Â
However you choose to ingest it, this keto elderberry syrup is a valuable addition to your immunity boosting arsenal!
Â
Print
Low Carb Elderberry Syrup – Sugar Free
- Yield: 16 oz 1x
Description
This immunity boosting low carb elderberry syrup is loaded with antioxidants and compounds that are proven to fight against cold and flu viruses!
Ingredients
- 4 cups filtered water
- 3/4 cup dried elderberries
- 1 teaspoon grated orange zest
- 2 inch piece of ginger, sliced
- 2 cinnamon sticks
- 1/3 cup erythritol or other low carb sweetener (I used Swerve)
Instructions
- Add all of the ingredients to a medium saucepan and bring to a boil.
- Reduce heat and simmer for 30 minutes.
- Blend with an immersion blender (or transfer to a blender) until mostly smooth.
- Strain through a fine strainer into a clean bowl and then pour through a funnel into a clean glass jar. Store in the refrigerator for up to one month or freeze for up to 3 months.
Notes
Approx nutrition info per tablespoon: 12 calories, 0g fat, 2g net carbs, 0g protein
- Category: Low Carb Elderberry Syrup
- Cuisine: American
Â
Â
Katie says
I was thinking there must be some good use for the pulp that is left from straining! Any ideas. Hate to through that away as it also contains great nutrients. Could you not get the same benefit by making jam this using the whole fruit? Just a thought.
DavetteB says
You can either simmer the dregs again and make more syrup or tea, or save the scraps in the freezer and either do more syrup or soak in vodka to make a tincture (let sit 6 weeks in cupboard, give a shake once a day, then strain; the dose will be 1/2 to 1 tsp.) HTH
Stephanie KL says
I happen to have a few elderberry trees growing on my property and would like to substitute the fresh for the dried. What would be the equivalent of 3/4 cups dried to the fresh?
DavetteB says
Usually double fresh berries for dried. You can add some elder flowers to the recipe too.
Eric says
Aside from its medicinal value, could it be used in cooking? I am looking for something to replace Red Currant Jelly, and am wondering how this would work? Or I suppose I could grow currants and make my own, sugar free, jelly.
Pat says
HUGE thank you for this. I’ve been using Sambucus/ Sambucol for years and swear it works. The cost has steadily risen so this recipe is much appreciated. YOU THINK OF EVERYTHING! :)
Muna Kenny says
Thanks for this post! Every house should have elderberry syrup (Homemade of course).
Jacque says
Your timing is perfect. Last month I paid a premium price for this syrup to treat a cold/sinus/whatever infection. I didn’t like that it was so sweet. Still, I’ve wanted to have another bottle on hand just in case, but I hated to pay so much again.
At the same time, I’ve been looking for an item to bring my Amazon order up to $35. And today, you come to the rescue on both counts.
Thank you, Mellissa!
Jkim
Mellissa Sevigny says
You’re welcome Jacque! I love just reaching into my fridge and taking it out whenever I need it! I’ve gone through half my first homemade bottle already but I have so many berries in backup that I can make more whenever I want and for super cheap – it’s liberating lol!
Debra says
I use Elderberry syrup all the time. It does get costly. I will now make my own! Thank you!
Mellissa Sevigny says
I hope you like it Debra! If you don’t have orange peel to add you can also try some fresh ginger to give it even more flavor! Even the guys don’t complain when I make them take it because it tastes so good!
Cici says
You’re allergic to stevia? That’s horrible! Isn’t Swerve a combo of erithitol and stevia?
Mellissa Sevigny says
No, there is no stevia in swerve thank goodness!
Heather says
One question, stevia is my sweetener of choice. Do you think it would work in this recipe? Do you think that the amount would be the same?
Mellissa Sevigny says
Stevia has a funny taste when cooked, I’d recommend adding it after you’ve cooked the syrup down, and in small increments until you get the sweetness you want Heather!
Heather says
Thank you for this. I have been wanting to incorporate elderberry syrup into my health regimen, but was didn’t want the added sugar. I have made several of your recipes this week. Thank you for all that you do.