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Elderberry Gummies Recipe for Cold and Flu Season

Elderberry Gummies Recipe that’s kid approved for cold and flu season! Harness the natural power of elderberries to help prevent a cold, flu or respiratory ailment or to shorten the duration of one.
Elderberry Gummies Recipe for Cold and Flu Season

Elderberry Gummies Recipe for Cold and Flu Season

Today I’m excited to share the Elderberry Gummies recipe from one of my most loved and reached for foraging books, Herbal Adventures by Rachel Wolf.  I’ve made so many recipes from this fantastic book and I’m thrilled that Rachel and her publisher gave me permission to share her elderberry gummy recipe with you.


Herbal Adventures Foraging Book

If you are looking for a wonderful beginners foraging book for both kids and adults, I invite you to check out Herbal Adventures.  The large, vibrant pictures and plant identification graphics are some of the best I’ve come across in a foraging book. Each chapter highlights a commonly found wild plant (how to identify, where to find, lookalikes, parts to use, etc.) followed by recipes and DIY herbal remedies using that particular plant. 
My toddler is totally engaged and captivated by the adorable plant introduction stories – each written in their own first person voice.  Together, we’ve foraged and made so many lovely recipes from this book!  It’s very well loved and used around here and I highly recommend it. You can find Herbal Adventures HERE.
Elderberry Gummies Recipe for Cold and Flu Season

Elderberry Gummies for Immune Support

My family is loving the Elderberry Gummies recipe from Herbal Adventures. It’s my go-to elderberry gummy recipe. Currently, we’re making this recipe almost weekly because we’re in the middle of cold and flu season. I love using natural remedies (especially ones that we forage on our property like elderberries!) to support and strengthen our bodies so an illness is far less likely to take hold.
If you don’t forage, you can purchase dried Elderberries to use for this recipe at your local health store or on Amazon HERE.
Elderberry Gummies Recipe for Cold and Flu Season
So far, the elderberry gummies have been working great for us and keeping our bodies strong and healthy all season long. In addition to our Elderberry Gummies, we also drink a lot of fresh pine tea in the winter for winter wellness support. You can find my pine tea recipe HERE.
Elderberry Gummies Recipe for Cold and Flu Season


Elderberry for Cold, Flu and Viruses


Elderberries have been used for thousands of years for immune support and cold, flu and respiratory prevention and treatment. It’s a powerful and effective natural remedy for preventing a virus, cold, flu or respiratory issue and for shortening the duration of one. 


In fact, a double-blind, placebo controlled study during the influenza B outbreak in Panama in 1995 found that within 2 days, there were significant improvements in symptoms from those taking elderberry. 90% of the elderberry group were completely well within 2-3 days compared to 6 days in the placebo group (source). The prescription drug Tamiflu has a flu recovery rate of 4.5-5 days. 


The government actually recommended the use of elderberry to fight the flu during the 1995 Panama flu epidemic. The tiny dark purple elderberries contain potent concentrations of antiviral properties including bioflavonoids that are able to deactivate viruses and make them unable to replicate.  


Other studies have shown the same success using elderberry with Influenza A and B, cold and respiratory symptoms (source, source).  Equally fascinating, elderberry has been found to work against all the influenza viruses currently tested (source).


Elderberry Gummies Recipe for Cold and Flu Season


Elderberry has many more studied benefits, including digestive health, skin health, and possibly even cancer prevention (source). 


Other Benefits of Elderberry:

  • Reduces symptoms of cold, flu and respiratory ailments
  • Helps to prevent cold, flu and respiratory ailments
  • Shortens the duration of cold, flu and respiratory ailments 
  • Reduces sinus symptoms
  • Supports immune system
  • Improves skin health
  • Reduces inflammation
  • Improves digestive health
  • Reduces and prevents allergy symptoms
  • Rich in antioxidants
  • Provides Vitamin C, Vitamin A, Vitamin B6, Iron and Potassium
  • Balances blood sugar levels
  • Helps the body handle stresses better


Elderberry Gummies Recipe for Cold and Flu Season


Elderberry Gummies for Kids 

Elderberries are a class 1 herb, the safest rating. This means that elderberries have a long history of safe use and are safe when used appropriately (source). Elderberries should not be eaten raw. 
This elderberry gummies recipe is definitely kid approved! I don’t think my toddler has ever turned one down 🙂 
This recipe should not be consumed by infants under 1 year old, since this recipe contains honey.
Elderberry Gummies Recipe for Cold and Flu Season


Elderberry Gummies Recommended Dosage

Here’s how often we eat our elderberry gummies during cold and flu season:

Elderberry dosage for cold & flu prevention: We eat one, 1-inch elderberry gummy per day during flu season or as desired.


Elderberry dosage to help shorten the symptoms of cold, flu or respiratory ailment: Eat 1 elderberry gummy, 4-5 times a day until well.

(I am not a doctor and this is not a replacement for proper medical advice/treatment.)
Elderberry Gummies Recipe for Cold and Flu Season
Reap the benefits of elderberry by consuming these delicious and nourishing gummies!

Elderberry Gummies Recipe for Cold and Flu Season

Elderberry Gummies Recipe:

Elderberry Gummies Recipe for Cold and Flu Season
Serves: One 8x8 pan of gummies
  • ½ cup (approximately 2 ounces) dried elderberries (find HERE)
  • 3 cups water
  • 1 tablespoon fresh lemon juice, or ¼ cup orange juice concentrate
  • ¼ cup grass-fed gelatin powder (find HERE)
  • ¼ cup raw honey (find HERE)
  1. Combine the water and dried berries in a medium pot.
  2. Simmer over medium heat until the volume of water is reduced by 25 to 50 percent. The color will be deep and rich.
  3. Remove from heat and cool slightly.
  4. Add the lemon juice, stir, and pour the mixture through fine-mesh strainer. Press or squeeze the berries to extract as much juice as possible. Compost or discard the solids.
  5. Add additional water, if needed, to bring your volume back up to 1½ cups.
  6. Whisk the gelatin into the still-warm liquid by hand, and then stir in the honey. (Do not use an electric mixer or blender, which will compromise the texture of the finished gummies.)
  7. Pour into an 8x8 baking dish or gummy molds.
  8. Transfer carefully to the refrigerator and chill until fully set.
  9. Cut and eat!
Always use dried elderberries for this recipe, as fresh ones will yield weaker, watery gummies.

Thanks to Rachel Wolf and her publisher for permission to share this recipe from Herbal Adventures. You can find her wonderful book HERE. Highly recommend!

I hope your family reaps all the nourishing benefits of these elderberry gummies! Enjoy!

Easy Paleo Recipes & Holistic Living

Pin Elderberry  Gummies Recipe HERE:

Elderberry Gummies Recipe for Cold and Flu Season


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  1. Avatar

    Can u freeze these gummies? I made them & have a lot- they’re good but a little bland but that’s OK.

  2. Avatar

    I have fresh frozen elderberries that I collected this past summer. Should I use the same amount of fresh as dried? Thanks for your help!

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