Elderberries: Ancient Medicine For Winter Prep That You Can Grow, Harvest & Use at Home

By Hala — Sweet Earth Products

Every year, during the height of our Australian summer, when the land is heavy with abundance, the elderberry bushes let me know it’s time to start preparing for the coming winter.

Deep purple, almost black, heavy on the stem — elderberries are one of nature’s most powerful winter allies. And yet, they’re often overlooked, misunderstood, or reduced to an overpriced syrup on a pharmacy shelf. Here on the farm, elderberry season is a ritual. A slowing down. A remembering.

Because long before immune shots, synthetic supplements, and neon-coloured syrups, there were plants — and elderberry was one of the most trusted among them. Let’s talk about why.

✧ What Are Elderberries?

Elderberries come from the Sambucus tree, traditionally used across Europe, Asia, and Indigenous cultures for centuries.

They’ve been used to support:

• Immune health

• Respiratory wellness

• Seasonal recovery

• Inflammation response

And modern research has since confirmed what our ancestors already knew: elderberries are rich in anthocyanins, flavonoids, and antioxidants — compounds that help support the body during periods of stress and illness.

But elderberry isn’t about “boosting” in a harsh, forceful way. It’s about supporting the body to do what it already knows how to do.

✧ Why Elderberries Shine in Winter

Winter is naturally a time of contraction. Less sun. Less fresh food. More time indoors. More circulating bugs.

Elderberries support the body by:

• Helping modulate immune response

• Supporting respiratory pathways

• Assisting recovery when you feel run down

This is why elderberry is traditionally prepared before winter hits — not after.

On our farm, we harvest, dry, freeze, freeze dry, juice, and infuse elderberries so we have medicine on hand all season long.

Because prevention is quieter than cure — but far more powerful.

✧ Elderberries and Cyanide: What You Need to Know

Elderberries have a long history of traditional use, but like many powerful plants, they come with a little nuance.

It’s true that elderberries — along with the leaves, stems, and unripe berries of the elder plant — naturally contain compounds called cyanogenic glycosides. When eaten raw or unprocessed, these compounds can release small amounts of cyanide, which is why fresh elderberries should never be consumed straight from the bush or juiced raw.

This isn’t unique to elderberry. Many everyday foods — including apple seeds, stone fruit kernels, cassava, and flaxseed — contain similar naturally occurring compounds. The key, as it has always been in traditional food preparation, is proper processing.

Modern research confirms what herbalists and home healers have known for generations: drying, crushing, and heating elderberries dramatically reduces these compounds, making them safe to consume.

A study published in the Journal of Agricultural and Food Chemistry found that heating elderberries significantly reduced cyanogenic glycoside levels — by approximately:

• 44% in elderberry juice

• 80% in elderberry tea

• Up to 96% in cooked products like syrups, spreads, and liqueurs

Extension services, including Oregon State University, also advise that while elderberries can be safely preserved through freezing or drying, they should always be cooked before consumption to ensure these compounds are effectively neutralised.

Cyanide is a volatile compound, meaning it breaks down and evaporates with heat. When elderberries are simmered, dried, or gently cooked — as they traditionally are — the risk is essentially removed.

In short: elderberries are safe, nourishing, and deeply supportive when prepared with care and respect. This is how they’ve been used for centuries — not raw, but transformed through simple, intentional processing. As with all plant medicine, the wisdom is in knowing how to use it.

✧ How I Use Elderberries at Home

I like to keep elderberries in a few different forms so they’re easy to reach for when life gets busy.

1. Elderberry Honey

This is my go-to. Elderberry honey is gentle, shelf-stable (when refrigerated), and perfect for:

• Daily immune support

• Sore throats

• Stirring into warm teas

• A quick spoonful straight from the jar

It’s especially loved by kids because it tastes beautiful — rich, fruity, and grounding.

Perfect for spoonfuls, tea, or drizzled over yoghurt.

You’ll need:

• 1 cup fresh elderberries (destemmed)

• 1½ cups filtered water

• Raw local honey (enough to fill jar)

Method:

1. Add elderberries and water to a saucepan.

2. Bring to a gentle simmer and cook 30–40 minutes until liquid reduces by about half.

3. Remove from heat and allow to cool completely.

4. Strain the liquid (discard berries).

5. Measure the liquid and mix 1:1 with raw honey.

6. Store in a glass jar in the fridge.

How to use:• 1 teaspoon daily for immune support• Stir into warm (not hot) tea• Straight off the spoon when throats feel scratchy

2. Elderberry Gummies (With Grass-Fed Gelatin)

These are brilliant for little ones — and adults who forget to take things.

Using grass-fed beef gelatin turns elderberry into:

• A gut-supportive snack

• A joint- and skin-loving treat

• A genuinely nourishing remedy, not just sugar

They’re easy to make, fun to store, and a great alternative to store-bought immune gummies full of colours and fillers.

These are SO loved by kids and grown-ups alike.

You’ll need:

• ½ cup elderberry liquid (from above recipe, before honey)

• 2–3 tablespoons raw honey (to taste)

• 3 tablespoons grass-fed beef gelatin

• Optional: splash of lemon juice or orange juice

Method:

1. Gently warm the elderberry liquid (do not boil).

2. Whisk in honey until dissolved.

3. Sprinkle gelatin over the liquid and whisk quickly until smooth.

4. Pour into silicone moulds or a small glass dish.

5. Refrigerate 1–2 hours until set.

6. Store gummies in the fridge for up to 1 week.

Why gelatin? Supports gut health, joints, skin, and makes these a truly nourishing treat — not just a sweet.

✧ Why Growing or Sourcing Your Own Matters

When you grow or source elderberries locally, you’re getting:

• Fresher plant medicine

• Higher nutrient density

• No fillers, preservatives, or shortcuts

You also reconnect with something important:the rhythm of the seasons.

This isn’t about doing everything perfectly. It’s about remembering that your home can be a place of nourishment, resilience, and calm.

✧ Elderberry Isn’t a Trend — It’s a Teacher

Elderberry reminds us that:

• The body is intelligent

• Nature provides in cycles

• Medicine doesn’t need to be loud to be effective

This is the kind of knowledge I care deeply about sharing — not fear-based, not flashy, just grounded and real.

Because when we trust the land, learn its rhythms, and work with it instead of against it, something beautiful happens.

We feel steadier.More capable.More at home in our bodies. And that’s the kind of wellness that lasts.

Love. Balance. Wholeness.

Stay Greatfull. Stay Rooted.

Hala xo 🌿✨

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