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How to make Elderberry Syrup (Keto/sugar free)

Traditionally elderberries were in Europe, North America, Western Asia and North Africa, to prevent from and reduces the duration of colds and influenza. It is known to boost the immune system as well as lowering cholesterol levels. 

These berries are rich in antioxidants including anthocyanin. 

Anthocyanin works by cleaning free radicals in the body and also is anti viral and anti inflammatory. 

Another benefits of elderberry is to ease constipation. Anthraquinone found in elderberries inhibits the absorption of water in the intestines. This increases the intestinal pressure, stimulating muscles contractions to promote clearance of the bowel.

They are often consumed as jams, syrup, juices that are fermented into wine. 

Make sure you cook the berries before consuming them. 

The seeds, stems, leaves, and root contain a cyanide-inducing glycoside.  A large amount of these cyanide-inducing glycosides can cause a toxic buildup in the body and may make you sick. Symptoms like nausea, vomiting, diarrhea, and even coma have been reported.

Cooking these berries destroy the glycosides present in the seeds, making the berries safe to eat. 

There are some contraindications so please consult your health professionals if you are taking medications including below 

  • Diabetes medications
  • Diuretics (elderberry can potentially act as a diurectic)
  • Chemotherapy
  • Immunosuppressants, including steroids and medications used to treat autoimmune diseases
  • Laxatives
  • Theophylline

Most of the time elderberry syrup is made with honey. If you are using honey I’d recommend cooking the  berries  and spices first and add honey to cooled mixture, so you are keeping the enzymes of honey and its integrity.  For some of you who are vegan or don’t want to consume too much sugar honey or other sweeteners may not be too appealing.

Here, I chose to use monk fruit which has a low GI and used in TCM for its medicinal properties.

I have two types of monk fruits. One is organic 80 percent mogrosides Monk fruit, and the other is 10:1 extract. I did a video here to explain the difference between the two.

what you need:

1 1/2 cup elderberry

5 cups water

2 tsp cinnamon

1/2 tsp clove

1 tbs ginger

4 tsp monk fruit 10:1


Simmer all the ingredients together for 45-60 mins till the mixture becomes thicker and reduced by half.  Squeeze all the juices out using a cheesecloth.

take 10-20ml shot


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