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Immune-Boosting Elderberry Applesauce

I don’t think it’s an exaggeration to say that elderberries are pretty much every herbalist’s go-to for cold and flu season. It’s such a popular medicine that even people who know next to nothing about herbalism have heard of elderberry syrup, and may have even tried it themselves. Elderberry has a long history of use as a gentle preventative medicine and treatment for the common cold and flu. Studies have shown that when taken at therapeutic doses, Elderberry is as effective as over the counter flu medications. It has also been shown to cut the duration of the flu in half (find studies here). Elderberry stimulates the immune system, and deactivates the flu virus by inhibiting the virus’ ability to penetrate the cells and replicate. (Please note that Elderberry is not recommended for use during acute COVID19 infections.)

Herbalists typically recommend using elderberry first and foremost as a preventative medicine. During flu season, I take about a tablespoon of elderberry syrup alongside my daily routine of vitamins and other herbs. You may find elderberry helpful once you’re already sick, but it generally works best preventatively or as soon as you start to notice those very early signs of something coming on (dry throat and eyes, feeling fatigued, etc.).

This recipe is a simple way to incorporate elderberry into everyday foods. It’s great for kids, on it’s own as a sweet treat, or added to oatmeal, pancakes, smoothies, etc. I’ve also been eating it like a chutney and pairing it with my favorite cheeses.

This recipe doesn’t call for a therapeutic dose of elderberry, so I wouldn’t recommend relying on it if you’re already starting to get sick. And this recipe contains honey, which I’m sorry to say, does count as sugar, something you’ll want to avoid if you’re coming down with something. Sugar is essentially immunosuppressive: the more you eat, the longer your immunity is reduced.

And a final quick note: if you’re making this recipe for children, you may want to start with less of the ginger powder and orange peel and see how they like it first.

Make it yourself:

Servings: Makes about 1.5 cups apple sauce

Ingredients:

  • 1 tablespoon dried elderberries

  • 1 cup water, boiled for tea

  • 3 cups apple, peeled and cut into cubes (about 4 apples)

  • ¼ teaspoon ground cinnamon powder

  • ¼ teaspoon dried ginger powder

  • 2-3 dashes ground clove powder

  • 1-2 tablespoons honey

  • About 1 tablespoon fresh orange zest

Directions:

  1. Before you begin, combine the dried elderberries and boiled water in a mug or jar. Cover and let steep for 15-30 minutes.

  2. Once the elderberries have steeped for 15-30 minutes, strain the tea into a separate cup.

  3. Combine chopped apples, elderberry tea, cinnamon, ginger, and clove in a saucepan. Cover, and begin to heat the mixture on medium-low heat.

  4. Once the elderberry tea is simmering, stir in 1-2 tablespoons honey to a sweetness of your liking. I suggest starting with less because you can always add more later.

  5. Turn the heat to low. Continue simmering the apples, stirring often. Once the apples begin to turn brown, use a fork and begin to mash them into sauce.

  6. Add the orange zest and continue mashing the apples with a fork.

  7. Let the sauce simmer on low heat until most of the liquid is cooked off to the consistency of your liking.

  8. Enjoy!

Additional information about this recipe:

Cinnamon, a common beloved spice, has a wide range of medicinal uses. Among others, it is known for it’s anti-inflammatory, antibacterial, antiviral, antispasmodic (relaxes muscle spasms), expectorant (loosens and expels mucus), and carminative (supports digestive function) properties. It is used by herbalists to warm the core of the body and to circulate blood into the extremities. It is also used in natural medicine to regulate blood sugar (it supports the synthesis of insulin by the pancreas), and to relieve menstrual cramps (by warming and relaxing the uterus).

Ginger, another very popular anti-inflammatory herb, has a wide range of properties. Like Cinnamon, Ginger is considered to be antibacterial, antioxidant, antiviral, carminative, and expectorant. It has been shown to be as effective as NSAIDs in the reduction of minor pain, and is used by herbalists to stimulate circulation and warm up creaky, cold, and achy bodies. It is commonly used to relieve nausea and upset stomachs, stimulate digestion, relieve menstrual pain, support liver function, address respiratory illness, and much, much more. (Find studies on ginger here.)

Clove shares much of the same properties as both Cinnamon and Ginger. It is antibacterial, antiviral, anti-inflammatory, expectorant, carminative, etc. However, is it a bit more analgesic (chew on a clove and your mouth will go numb!), and is much more antibacterial due to it’s high concentration of volatile oils (that’s why it smells so good, and also why you need far less in cooking).

Orange peel is rich in vitamin C + flavonoids, and pectin, a beneficial prebiotic also found in apples. Like the spices above, orange peel has anti-inflammatory, antispasmodic, carminative, expectorant, and bitter tonic properties. It is used by herbalist to relieve bloating and gas, to stimulate digestive secretions, and to ward off cold and flu.