The Next Super Food To Add To Your Kitchen
Written by: Drew Canole
We love a good super food. It’s amazing the things you can find growing just outside your back door. Today’s star is the elderberry; a fruit filled with vitamins and antioxidants that can help you stay on top of your game and recover from things like the common cold and flu.
Potassium, fiber, vitamins C, A and B6, iron, phosphorus, riboflavin, beta carotene
Native to Europe and North America, the elderberry has a history in folk medicine that dates back to the Romans. American Indians used every part of this plant for its different properties and even used the branches to make a musical instrument similar to a flute. Thus, the tree earned the nickname “the tree of music” to the elderberry plant.
Elderberries have a high vitamin content, which makes them an excellent immune booster. See below for a great elderberry syrup recipe.
Elderberries are also rich in flavonoids, which protect cells against damage and infections. In a double-blind study published in 1995, the effectiveness of elderberries to treat Influenza was tested on a group of people during a major outbreak in Panama. 90% of the people taking elderberry extract were completely better within 2-3 days, while those on the placebo were better in 6.
Elderberries are even mentioned on WebMD as being used for treating the flu, sinus pain, nerve pain, fatigue and allergies.
They may also help you lose weight! In a study done with 80 participants, they found that taking elderberry extract not only helped with weight loss, but helped to lower blood pressure as well. Some participants also reported an improved emotional state.
Preparing fresh raw elderberries for use:
Separate the berries from the stems. Put 1 pound of berries with ¼ pint water and the fresh juice from one lemon in a pot and simmer. Strain through a double cheesecloth. The resulting juice can be used for jellies, jams, pies, etc.
10 Ways To Use Elderberries:
Note: Raw elderberries contain sambunigrin, which is slightly toxic. Once cooked, they are completely fine to eat. Raw elderberries should only been eaten when ripe and in small quantities. Only eat black elderberries.
#1 Elderberry Pie. Substitute date paste, honey, stevia or maple syrup for sugar.
#2 Wellness Mama has a tasty homemade elderberry syrup recipe that helps kids (and adults) avoid and/or overcome the flu.
#3 Add dried elderberries to a salad
#4 Drink the juice on its own.
#5 Add elderberry extract to smoothies
#6 Make your own Elderberry Wine
#7 Spiced Elderberries
#8 Immune Boosting Elderberry Jam
#9 Use in Pontack Sauce
#10 Add dried elderberries to trail mix
You can even grow elderberries in your own garden. The elderberry is a great addition to any home and has a multitude of benefits.
Have you ever used elderberries? We’d love to hear about it! Comment below and let us know what recipes you’ve come up with.
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
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