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Canadian Red Elderberry
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Canadian Red Elderberry

Sambucus pubens

Clinical Encyclopedia

The Canadian Red Elderberry is a native fruit known for its vibrant red color and rich antioxidant properties. It is often used in traditional medicine and culinary applications.

Scientific NameSambucus pubens
Region of OriginCanada
Popular Comparisons:
Canadian Red Elderberry VS AcerolaCanadian Red Elderberry VS American Black ElderberryCanadian Red Elderberry VS American BladdernutCanadian Red Elderberry VS American ElderberryCanadian Red Elderberry VS American HackberryCanadian Red Elderberry VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories73 kcal
Water
80%
Fiber7g
Total19.3g
Protein
0.6g(3%)
Fats
0.3g(2%)
Carbohydrates
18.4g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, Canadian Red Elderberry may help reduce oxidative stress and inflammation in the body.
✓Contains high levels of Vitamin C, which supports immune function and skin health.
✓May aid in respiratory health by alleviating symptoms of colds and flu.
✓The fiber content can promote digestive health and regularity.

Possible Risks & Side Effects

!Raw elderberries and other parts of the plant contain cyanogenic glycosides, which can be toxic if consumed in large quantities.
!Always cook elderberries before consumption to eliminate potential toxins.

How to Prepare & Consume

Best consumed cooked in jams, jellies, or syrups. Avoid raw consumption to prevent toxicity.

Smart Selection & Storage

How to Select

Choose elderberries that are firm and plump with a vibrant red color. Avoid any that are mushy or discolored.

How to Store

Store fresh elderberries in the refrigerator for up to a week or freeze them for longer preservation.

Myths vs Realities

MythElderberries can be eaten raw without any preparation.+
RealityRaw elderberries contain toxins that can cause nausea and should always be cooked.
MythAll elderberries are the same and have the same health benefits.+
RealityDifferent species of elderberries have varying levels of toxicity and health benefits.
MythElderberry syrup can cure the flu.+
RealityWhile elderberry syrup may alleviate symptoms, it is not a cure for the flu.

Healthy Recipes

Canadian Red Elderberry Smoothie Bowl

A vibrant and nutritious smoothie bowl packed with antioxidants from Canadian Red Elderberries, topped with granola and fresh fruits for a delightful breakfast.

Ingredients
  • 1 cup Canadian Red Elderberries (fresh or frozen)
  • 1 banana, sliced
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1/2 cup granola
  • 1/4 cup sliced almonds
  • Fresh fruits for topping (e.g., kiwi, strawberries)
Instructions
  1. 1. Blend the Canadian Red Elderberries, banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, sliced almonds, and fresh fruits.
  3. 3. Enjoy immediately for a refreshing breakfast.

Elderberry-Infused Quinoa Salad

A hearty quinoa salad infused with Canadian Red Elderberries, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Canadian Red Elderberries (fresh or cooked)
  • 2 cups mixed greens
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, Canadian Red Elderberries, mixed greens, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Elderberry Chia Seed Pudding

A creamy and nutritious chia seed pudding infused with Canadian Red Elderberry puree, perfect for a healthy dessert or breakfast.

Ingredients
  • 1/2 cup Canadian Red Elderberries (pureed)
  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 2 tablespoons maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, mix the chia seeds, coconut milk, and maple syrup until well combined.
  2. 2. Stir in the Canadian Red Elderberry puree and mix thoroughly.
  3. 3. Refrigerate for at least 4 hours or overnight until it thickens, then serve topped with fresh berries.

Elderberry and Spinach Smoothie

A refreshing green smoothie featuring Canadian Red Elderberries and spinach, providing a boost of vitamins and minerals.

Ingredients
  • 1 cup fresh spinach
  • 1/2 cup Canadian Red Elderberries (fresh or frozen)
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine spinach, Canadian Red Elderberries, banana, coconut water, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy as a nutritious snack or breakfast.

Elderberry Glazed Grilled Chicken

Juicy grilled chicken breasts glazed with a tangy Canadian Red Elderberry sauce, offering a delicious and healthy main course.

Ingredients
  • 4 chicken breasts
  • 1 cup Canadian Red Elderberries (fresh or cooked)
  • 1/4 cup balsamic vinegar
  • 2 tablespoons honey
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. In a saucepan, combine Canadian Red Elderberries, balsamic vinegar, honey, salt, and pepper; simmer until thickened.
  2. 2. Preheat the grill and brush chicken breasts with olive oil, seasoning with salt and pepper.
  3. 3. Grill chicken for 6-7 minutes per side, basting with the elderberry glaze until cooked through.

Elderberry Oatmeal Cookies

Healthy oatmeal cookies made with Canadian Red Elderberries, oats, and a hint of cinnamon, perfect for a nutritious snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup Canadian Red Elderberries (fresh or dried)
  • 1/2 cup almond flour
  • 1/4 cup honey or maple syrup
  • 1 teaspoon cinnamon
  • 1/4 cup coconut oil, melted
  • 1/2 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, almond flour, cinnamon, and baking soda.
  3. 3. In another bowl, combine honey, melted coconut oil, and Canadian Red Elderberries; mix well.
  4. 4. Combine the wet and dry ingredients, scoop onto the baking sheet, and bake for 12-15 minutes.

Elderberry and Avocado Toast

A nutritious twist on classic avocado toast, topped with Canadian Red Elderberries for a burst of flavor and antioxidants.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/2 cup Canadian Red Elderberries (fresh or cooked)
  • Salt and pepper to taste
  • Lemon juice for drizzling
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado and season with salt, pepper, and a squeeze of lemon juice.
  3. 3. Spread the mashed avocado on the toast and top with Canadian Red Elderberries before serving.

Elderberry Yogurt Parfait

A delicious and healthy yogurt parfait layered with Canadian Red Elderberries, granola, and nuts for a satisfying snack or breakfast.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup Canadian Red Elderberries (fresh or frozen)
  • 1/4 cup granola
  • 2 tablespoons chopped walnuts or almonds
  • Honey for drizzling (optional)
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, Canadian Red Elderberries, granola, and nuts.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle with honey if desired and serve immediately.

Elderberry and Sweet Potato Hash

A savory and colorful sweet potato hash with Canadian Red Elderberries, bell peppers, and onions, perfect for brunch or a light dinner.

Ingredients
  • 2 medium sweet potatoes, diced
  • 1/2 cup Canadian Red Elderberries (fresh or cooked)
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh herbs for garnish (optional)
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add diced sweet potatoes; cook until tender.
  2. 2. Add bell pepper, onion, salt, and pepper; sauté until vegetables are soft.
  3. 3. Stir in Canadian Red Elderberries and cook for an additional 2-3 minutes before serving with fresh herbs.

Frequently Asked Questions (FAQ)

Can I eat Canadian Red Elderberries raw?

No, raw elderberries can be toxic. Always cook them before consumption.

What are the health benefits of Canadian Red Elderberry?

They are rich in antioxidants and Vitamin C, which can boost immunity and reduce inflammation.

How can I use Canadian Red Elderberries in cooking?

They can be used in jams, jellies, syrups, and baked goods after cooking.

Are there any side effects of consuming Canadian Red Elderberry?

If consumed raw, they can cause nausea and vomiting due to cyanogenic glycosides.

Where can I find Canadian Red Elderberry?

They can be found in health food stores, farmers' markets, or foraged in the wild.

How should I store Canadian Red Elderberries?

Store them in the refrigerator and consume them within a few days or freeze for longer storage.

Can Canadian Red Elderberry help with colds?

Yes, they may help alleviate cold symptoms due to their anti-inflammatory properties.

Is Canadian Red Elderberry safe for children?

Cooked elderberries are safe for children, but raw elderberries should be avoided.

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Comparisons
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Nutrients
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Featured Guides
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