Simple Elderberry Wellness Tea
A comforting, zero-sugar elderberry tea designed to support wellness, offering a delicate balance of tart and earthy notes. It's incredibly simple to prepare, making it a perfect daily ritual.
For 1 serving
Gather all your ingredients and equipment, including a heat-proof mug or teapot and a tea infuser or fine-mesh strainer.
Place the dried elderberries into a tea infuser, tea bag, or directly into your teapot. If using optional additions like a cinnamon stick or fresh ginger slice, add them now.
Heat fresh, filtered water to a rolling boil (approximately 212°F / 100°C).
Carefully pour the boiling water over the elderberries and any optional additions. If using a teapot, ensure the elderberries are fully submerged.
Cover your mug or teapot to retain heat and steep for 10 to 15 minutes. Steeping for the full 15 minutes will yield a stronger flavor and more potent brew.
Once steeped, remove the tea infuser or strain the tea through a fine-mesh sieve into your serving cup, discarding the spent elderberries and other solids.
Serve hot. If desired, squeeze in a fresh lemon wedge for a bright, zesty finish. Enjoy immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use high-quality dried elderberries from a reputable source for the best flavor and efficacy.
- 2Covering your tea while steeping is crucial. This prevents beneficial volatile compounds from escaping with the steam, ensuring a more potent brew.
- 3Avoid over-steeping beyond 15 minutes, as elderberries can sometimes impart a slightly bitter taste if steeped for too long.
- 4For a larger batch, simply scale up the ingredients proportionally. Brew in a teapot and store any leftovers in an airtight container in the refrigerator for up to 2-3 days.
Adapt it for your goals.
Herbal Boost
Add 1 teaspoon of dried hibiscus flowers or rosehips along with the elderberries for an extra tartness, vibrant color, and a boost of Vitamin C.
Aromatic TwistAromatic Twist
Infuse with a couple of whole cloves, a star anise pod, or a few cardamom pods for a more complex, aromatic profile.
Iced Wellness TeaIced Wellness Tea
Prepare the tea as directed, then allow it to cool completely. Serve over ice with a slice of orange or a sprig of mint for a refreshing cold beverage.
Why this is on our healthy list.
Immune System Support
Elderberries are rich in antioxidants and vitamins, particularly Vitamin C, which are known to help bolster the immune system and may reduce the severity and duration of cold and flu symptoms.
Antioxidant Rich
Packed with anthocyanins, flavonoids, and phenolic acids, elderberries offer powerful antioxidant properties that combat free radicals, protecting cells from damage and supporting overall health.
Anti-inflammatory Properties
The compounds found in elderberries have been studied for their potential anti-inflammatory effects, which can help reduce inflammation throughout the body and alleviate discomfort.
Frequently asked questions
It is generally not recommended to consume raw fresh elderberries, as they contain compounds that can cause digestive upset. Dried elderberries are processed to remove these compounds and are safe for tea.
