Minty‑Twist Elderberry Syrup for Kids (and Grown‑Ups!)
Rooted in tradition, trusted by herbalists, and now featuring a peppermint twist your kids will actually like. This elderberry syrup recipe is a cozy, immune-loving ritual with a flexible, forgiving vibe—because we don’t do rigid protocols here.
What Is Elderberry Syrup (And Why Add Mint)?
Elderberry syrup is a time-tested herbal remedy made from the berries of the Sambucus nigra plant. Traditionally used for immune support, elderberry is rich in antioxidants and flavonoids, and modern research backs up its immune-boosting benefits.*
Adding peppermint? That’s the fun twist. It not only helps cut the "earthiness" of elderberry (especially helpful for picky little palates), but it also adds its own gentle support for digestion and upper respiratory ease. Plus, it makes the whole house smell amazing.
A Quick Word on Safety
I use dried elderberries, but if you are using raw, be sure they are cooked thoroughly and double the amount used in your formula.
Children under 1 year old? Skip the honey—you can use maple syrup instead.
Not for use as a substitute for medical care. If you or your child has a health condition or takes medication, check with your provider.
Elderberry Benefits, Backed by Science
May shorten duration and severity of cold/flu symptoms when taken early*
Contains anthocyanins, which support healthy inflammatory response
Supports upper respiratory health*
My Favorite Minty Elderberry Syrup Recipe
Ingredients:
2 cups dried elderberries (or 4 cups fresh)
4 cups (32 oz) filtered water
2 tablespoons dried organic peppermint leaf
2 teaspoons crushed cinnamon bark (optional)
1 . 1/2 teaspoons dried ginger root (or small knob fresh)
Add 1 cup of cup raw honey
Instructions:
In a saucepan, combine elderberries, water, cinnamon, and ginger.
Bring to a boil, then reduce heat and simmer uncovered until reduced by half (until around 16 oz.).
Remove from heat. Add peppermint; cover and steep for 5-10 minutes.
Strain into a bowl through a fine mesh strainer or organic cheese cloth.
Stir in honey while still warm (not for babies under 12 months).
Transfer Mixture into a sanitized glass bottle or jar and store in the fridge for up to 2-3 months. If substituting with maple syrup, this will decrease the shelf life, as it contains more water. Store for 2-3 weeks)
Elderberry Syrup~Nurturing Roots Healing
Variations + Happy Accidents
Peppermint makes it kid-friendly, but this recipe welcomes your own herbal flair. One day, I added a splash of pure vanilla—and wow. It was a happy accident that made its way into the one of my official recipe.
Other twist ideas:
Swap peppermint for spearmint or lemon balm
Add orange peel or clove for a holiday vibe
Use maple syrup for a vegan option
Recommended Use
Daily: 1 tsp for kids, 1 tbsp for adults as immune support, daily
At onset of symptoms: every 2-3 hours, same dose
Drizzle it over pancakes, stir into herbal tea, or take straight from a spoon
When Not to Use It
This syrup is a beautiful supportive ally, but it’s not a magic cure. If you have a fever lasting more than a few days, or any symptoms that concern you, please check in with your provider. This isn’t about replacing care—it’s about restoring connection.
Final Thoughts: Protocols are Frameworks, Not Gospel
Just like we don’t parent from Pinterest-perfect expectations, we don’t heal from strict dogma either. This recipe is meant to serve you. Let it be a starting point, not a set of rules.
Have your own happy accident? Share your favorite twist in the comments—let’s keep learning from each other.
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Resources
https://www.healthinsiders.com/elderberry-syrup
Herbal Academy. (n.d.). Herbal first aid for common childhood ailments.
Companion to "Herbal Care for Kids" Course