American Elderberry
Sambucus canadensisClinical Encyclopedia
American Elderberry provides 73 kcal, 0.66g of protein, 18.4g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
American elderberry is a flowering plant known for its dark purple berries, which are rich in antioxidants and vitamins. It is commonly used in syrups and jams for its health benefits.
American ElderberryVSAcai Berry Blend
American ElderberryVSAcerola
American ElderberryVSAmerican Black Elderberry
American ElderberryVSAmerican Bladdernut
American ElderberryVSAmerican Hackberry
American ElderberryVSAmerican Plum
American ElderberryVSApple
American ElderberryVSApricot
American ElderberryVSSweet Moorpack Apricot
American ElderberryVSAprium
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Elderberries should be cooked before consumption to eliminate any toxic compounds. They can be made into syrups, jams, or used in baked goods.
Smart Selection & Storage
Choose elderberries that are dark purple and plump. Avoid any that are shriveled or have a greenish hue.
Store fresh elderberries in the refrigerator for up to a week. Dried elderberries should be kept in a cool, dark place.
Myths vs Realities
Healthy Recipes
Elderberry Smoothie Bowl
A refreshing and nutritious smoothie bowl packed with antioxidants from elderberries, blended with banana and spinach for a vibrant start to your day.
- 1 cup fresh or frozen American elderberries
- 1 ripe banana
- 1 cup spinach
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: sliced fruits, granola, and nuts
- 1. Blend the elderberries, banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and sprinkle with chia seeds.
- 3. Top with your choice of sliced fruits, granola, and nuts before serving.
Elderberry Chia Pudding
A delightful chia pudding infused with elderberry juice, offering a healthy breakfast or snack option rich in omega-3 fatty acids and antioxidants.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1/2 cup elderberry juice
- 1 tablespoon maple syrup
- Fresh berries for topping
- 1. In a bowl, whisk together chia seeds, almond milk, elderberry juice, and maple syrup.
- 2. Let the mixture sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate for at least 2 hours or overnight, then serve topped with fresh berries.
Elderberry Quinoa Salad
A hearty quinoa salad featuring elderberries, spinach, and walnuts, drizzled with a light vinaigrette for a nutritious lunch or dinner option.
- 1 cup cooked quinoa
- 1/2 cup fresh elderberries
- 2 cups spinach
- 1/4 cup walnuts, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, elderberries, spinach, and walnuts.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Elderberry Oatmeal Cookies
Soft and chewy oatmeal cookies infused with elderberry puree, offering a healthy twist on a classic treat that’s perfect for snacking.
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/2 cup elderberry puree
- 1/4 cup honey
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix together oats, flour, elderberry puree, honey, coconut oil, vanilla, baking soda, and salt until combined.
- 3. Drop spoonfuls of the dough onto the baking sheet and bake for 12-15 minutes until golden.
Elderberry Infused Water
A refreshing and hydrating drink made by infusing water with elderberries and mint, perfect for summer hydration.
- 1 cup fresh elderberries
- 1 liter water
- A handful of fresh mint leaves
- Ice cubes
- 1. In a pitcher, combine elderberries and mint leaves with water.
- 2. Let the mixture infuse in the refrigerator for at least 2 hours.
- 3. Serve over ice for a refreshing drink.
Elderberry Glazed Salmon
A deliciously healthy salmon dish glazed with a sweet and tangy elderberry sauce, packed with omega-3 fatty acids and antioxidants.
- 2 salmon fillets
- 1/2 cup elderberry juice
- 2 tablespoons honey
- 1 tablespoon soy sauce
- Salt and pepper to taste
- 1. In a small saucepan, combine elderberry juice, honey, and soy sauce, and simmer until thickened.
- 2. Season salmon fillets with salt and pepper, then grill or bake until cooked through.
- 3. Brush the elderberry glaze over the salmon before serving.
Elderberry and Apple Crisp
A warm and comforting dessert featuring baked apples and elderberries topped with a crunchy oat crumble, perfect for a healthy treat.
- 2 cups sliced apples
- 1 cup fresh elderberries
- 1/2 cup rolled oats
- 1/4 cup almond flour
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 1 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C) and grease a baking dish.
- 2. In a bowl, combine sliced apples and elderberries, then spread in the baking dish.
- 3. In another bowl, mix oats, almond flour, melted coconut oil, maple syrup, and cinnamon, then sprinkle over the fruit.
- 4. Bake for 30-35 minutes until golden and bubbly.
Elderberry Yogurt Parfait
A layered yogurt parfait with elderberry compote, granola, and fresh fruit, making for a nutritious breakfast or snack option.
- 1 cup Greek yogurt
- 1/2 cup elderberry compote
- 1/2 cup granola
- Fresh fruits for layering
- 1. In a glass or bowl, layer Greek yogurt, elderberry compote, granola, and fresh fruits.
- 2. Repeat the layers until all ingredients are used.
- 3. Serve immediately for a delicious and healthy treat.
Elderberry Energy Bites
Nutritious energy bites made with oats, almond butter, and elderberry puree, perfect for a quick snack on the go.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup elderberry puree
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1/4 cup flaxseeds
- 1. In a bowl, mix together oats, almond butter, elderberry puree, honey, chocolate chips, and flaxseeds until well combined.
- 2. Roll the mixture into small balls and place on a baking sheet.
- 3. Refrigerate for at least 30 minutes before enjoying.
Elderberry Vinaigrette
A tangy and sweet vinaigrette made with elderberry juice, perfect for drizzling over salads or roasted vegetables.
- 1/4 cup elderberry juice
- 1/4 cup olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 1. In a jar, combine elderberry juice, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
- 2. Shake well until emulsified.
- 3. Drizzle over your favorite salads or vegetables before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of elderberry?
Elderberry is known for its immune-boosting properties and is often used to treat colds and flu.
Can I eat raw elderberries?
No, raw elderberries can be toxic and should be cooked before consumption.
How do I make elderberry syrup?
To make elderberry syrup, simmer cooked elderberries with water and sugar, then strain and store.
Is elderberry safe for children?
Cooked elderberry products are generally safe for children, but consult a pediatrician before use.
Can elderberry help with allergies?
Some studies suggest elderberry may help reduce allergy symptoms due to its anti-inflammatory properties.
How should I store elderberry syrup?
Store elderberry syrup in a cool, dark place, and refrigerate after opening.
What forms does elderberry come in?
Elderberry is available in syrups, capsules, gummies, and dried forms.
Can elderberry interact with medications?
Yes, elderberry may interact with medications, especially those for diabetes and blood pressure.