As we approach cold and flu season, I begin to look towards nature for ways to support my immune system and prevent myself from becoming ill, and nature has a funny way of providing just what we need exactly when we need it. As the season transitions into autumn, the hedgerows and woodlands are bursting with juicy dark-purple elderberries. Elderberries are little nutritional powerhouses; naturally rich in antioxidants, particularly anthocyanins, as well as vitamin C, they can help support normal immune function and protect cells from oxidative stress. Some research also suggests elderberry preparations may help reduce the severity or duration of cold and flu symptoms, hence why I love to make a big batch of my elderberry elixir at this time of year.

A word of warning; you must be very careful when foraging elderberries, as it’s possible to misidentify these berries, so please consult an expert before foraging. Secondly, all parts of the elder tree are poisonous to humans and pets, so do not consume any part of the plant except for the flowers (in early summer) and berries (in late summer & autumn), which must be cooked thoroughly before they are safe to eat.

If you’d prefer to buy your elderberries rather than forage them, or they are no longer in season, you can easily order them from Buy Whole Foods Online.

• 4tbsp elderberries (all stems and leaves removed) 4tbsp elderberries (all stems and leaves removed)
• A few slices of fresh ginger A few slices of fresh ginger
• 1 cinnamon stick 1 cinnamon stick
• 4 cardamon pods 4 cardamon pods
• 1 star anise 1 star anise
• 3 cloves 3 cloves
• 1 tsp honey (local if possible!) 1 tsp honey (local if possible!)
• Zest of 1 orange Zest of 1 orange