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!
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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!
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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!
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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
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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!
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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
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Sharon says
Your timing is impeccable!!!
I literally had just completed my annual elderberry order on line for what my grandgirls call “grandma’s potion.”
I have always used raw local honey for its medicinal & preservation properties, and kid friendly flavor. (along with orange peel, ginger, clove & cinnamon.) I’ve only used it when actually ill because of the honey content. It didn’t occur to me that I could make it with a natural no sugar sweeter! And a little vodka to preserve it is genius. Grandma get’s to use her “potion” for her own preventive health this year- Thank you!
Wendy says
I have a pot simmering on my stove right now! I love how easy the syrup is to customize. I like mine with a little extra orange peel, a little ginger, cloves, and lots of cinnamon.
Have you considered adding a tablespoon or two of vodka to replace the antimicrobial property of honey that traditional recipes require? I find that helps extend the life of the syrup and the amount of alcohol spread out over the entire batch is negligible.
Mellissa Sevigny says
Great idea Wendy!
Leslie says
Erythritol does ugly things to my digestive tract. Is there something else I could “sweeten” with that would keep it keto? Or maybe some other flavors to add that would make it more palatable without sweetener?Thanks!
Dawn says
Get granulated monk fruit!!! Best ever!
Colleen O'Leary says
Use stevia extract. I can’t use any other zero calorie sweetner without it ruining my gut. “Better Stevia” on Amazon is sold in various sizes and has no other additives!
Heather says
Maybe try allulose, or if you don’t have pets, xylitol.
Richard Sikes says
I have ordered elderberry powder from amazon; would I just cut the recipe in half? Thanks in advance.
Rick
Mellissa Sevigny says
Sorry, not sure how the powder works relative to the berries – did it come with instructions on how to use? If so I’d follow those and get the same benefits.
Adriana Mendoza says
I made a similar recipe with grated ginger, ground cloves and cinnamon. It made the kitchen smell so good and it tasted so good too. It also called for a cup of honey which I didn’t use since I am on keto diet. I will be using Monkfruit sweetener. I will be trying your recipe next time. Looking for the nutritional info per TB. Thanks
Sandra Prince says
I thought the seeds were poisonous. I see you crush yours in with the liquid.
Mellissa Sevigny says
Cooking the elderberries neutralizes the small amount of toxins from the seeds – eating fresh elderberries is not recommended, but cooked they have a lot of health benefits!
Suz says
You list this as having 2 grams net carbs , do you have an idea of whole carbs? There’s no fiber listed, so I dont know what to add back in. I’m following a protocol now that doesn’t allow net carbs for the first month.
Thanks!! Suz
Calvin says
I have never used this berry, I think is a very unique syrup! Sugar free. nice.
Kelly says
Thank you for this recipe! How much syrup would you recommend an adult take per day for prevention? What about a child (my kids are 2 and 4)? Not sure about the dosing, and the blood thinning bit makes me nervous.
Judy Bernes says
Per a recipe by Rosalee de la Foret….with more chai spices added plus peppercorns to help absorb those great nutrients; omg wonderful…adults can take 1-2 TB a few times a day, children under 12 1-2 tsps. This amount is preventative and more can be taken on the onset of a bug. I’ve been taking it with my husband for about a year and a half now and we’ve never “caught what’s going around’ even from our grandchildren lol
Not sure where you get the blood thinning concern?
We use raw honey for the sweetener for its antibiotic, preservative and immune boost effects. One half amount to your liquid (eg 2 cups liquid, 1 cup honey) This will keep up to 6 months in the fridge…must be refrigerated to prevent fermenting haha been there! Less honey lowers the longevity..good luck!
I only gave this recipe for the use of artificial sweetener….
Mellissa Sevigny says
It’s a low carb website Judy, which is the entire point of me posting this recipe using an artificial sweetener that doesn’t contain carbs – so diabetics and those on a keto diet who can’t have honey can still get the benefits of an Elderberry syrup. I like your idea to add peppercorns, will try that in my next batch!
Erica B says
Swerve (erythritol + oligosaccharides) is not an artificial sweetener. It’s a naturally-sourced sugar alternative. The fact that a sweet substance isn’t glucose or fructose does not automatically make it artificial.
DavetteB says
Is alcohol allowed on keto plans? The elderberries could be tinctured in Vodka without any sweetener.
You’d only need a dose of 1/2 to 1 tsp.
I usually recycle the dregs into tea and sweeten with monkfruit or stevia (no allergies) and add some Vit C powder for extra punch (it’s sweet/tart like lemonade).
lacey says
Do you have to add a sweetner if I’m giving it through a feeding tube? Is it strictly for taste? And where can I get those ingrediants? Thanks!
Mellissa Sevigny says
Strictly for taste!