Elderberry juice is easy to notice because of its intense blue-purple color. But its deep hue is not the only notable thing about this fruit. It’s full of vitamins and minerals that make it popular in traditional medicine. But you can’t enjoy its tart, rich flavor in the form of supplements and tablets. Instead, you can make elderberry soda, where you can appreciate the flavor and the potential health perks at the same time. This recipe mixes elderberry goodness with the benefits of probiotics, making it one of the healthiest sodas you can drink. But if you don’t have time to ferment the ingredients, you can enjoy elderberry soda in a matter of minutes with the quick version of the recipe.
Quick Elderberry Soda Recipe
Ingredients:
- 1 tablespoon plus 1.5 teaspoons elderberry syrup (here’s a DIY Elderberry Syrup recipe)
- 1 cup sparkling water, chilled
- squeeze of fresh lemon or lime juice (optional)
Directions:
- Simply pour the chilled sparkling water into a glass and add the syrup.
- Add a bit of lemon or lime juice if desired. Stir until combined and pour over ice if you’d like and enjoy.
Probiotic-Rich Elderberry Soda Recipe
Ingredients:
- 8 cups filtered water (avoid any water with chlorine, such as tap water)
- ⅔ cup sugar
- 4–6 tbsp dried organic elderberries
- 2 tbsp dried hibiscus (optional)
- ½ cup ginger bug starter
- ⅓ cup lime juice or lemon juice (optional)
Directions:
- In a medium pot, add the water, dried elderberries, and sugar and bring it to a boil
- Reduce the heat to medium-low and simmer for 20 minutes. Remove the pot from the heat. Stir in the dried hibiscus if you’re using it.
- Let the pot cool to room temperature. This step is crucial because if the tea is too hot when you add the ginger bug, it will kill the beneficial yeast and bacteria.
- Separate the herbs from the liquid by pouring the tea over a mesh strainer into a bowl.
- Measure the liquid and add filtered water if needed so you’ll have 8 cups of soda.
- Add the ginger bug (and lime or lemon juice if using) and mix with a wooden spoon.
- Pour the elderberry liquid into flip-top bottles (leave one inch of space from the top). Allow the soda to ferment for 3 to 6 days. During this process, open the bottles every one or two days to allow some air out. This “burping” step prevents the carbonation from building up too much.
- You’ll know the elderberry soda is ready when it’s fizzy and not overly sweet. If it tastes too sweet, let it ferment for a bit longer to allow the good bacteria to consume more of the sugar and create more probiotics.
Notes:
If you don’t own swing-top bottles, you can choose a jar with tight lids like Fido jars or mason jars. But keep in mind, elderberry soda fermented in jars won’t become very fizzy (if at all). Still, it will be tasty and full of probiotics.
These recipes are from Heather Dessinger. Check out her blog, MommyPotamus to see the original recipe and learn more tips and tricks.
Read: Banana Tea: Should You Try It? (Nutrition, Benefits, Recipe)
Potential Health Benefits of Elderberries
Remember, many touted benefits of elderberries do not have much scientific backing. But there is proof that they contain multiple nutrients, including vitamin C, fiber, potassium, iron, and antioxidants. As a result, elderberries may help relieve symptoms or duration of colds, flu, and other respiratory infections. [1]
Also, there is no standard dosage recommendation for elderberries, and studies used varied amounts. Therefore, it’s best to speak with your healthcare practitioner before consuming them and follow the directions on the product label. Additionally, no data confirms the safety of elderberries for those pregnant or breastfeeding or for children under five years of age; plus, elderberries may exacerbate symptoms of autoimmune disease or reduce the effectiveness of immunosuppressants and other medications. So, people in these categories should avoid these products or speak with their healthcare providers before trying them.
It’s important to know that raw elderberries contain toxins like cyanide that can cause illness in people. Therefore, they should always be fully cooked and processed before consumption. Right now, elderberries can come in the form of teas, gummies, syrups, tinctures, tonics, and capsules. (And, of course, homemade elderberry soda.) But be wary while you’re buying these products. Many elderberry items don’t contain the vital ingredient; instead, they use elderflower, black rice, or purple carrot extract. So look for products that were verified by third-party testers (like USP, ConsumerLab, or NSF.org) to confirm the product contains what is advertised. [2]
Keep Reading: Under the Weather? Try ‘Nana’s’ DIY Cold and Flu Remedy
Sources
- “Health Benefits of Elderberry.” Health. Isadora Baum. June 26, 2023
- “What Is Elderberry Good For?” Very Well Health. Jennifer Lefton, MS, RD/N, CNSC, FAND. September 28, 2023