Elderberry Popsicles Recipe (Soothing for Sore Throats)


Popsicles are frozen snack on a stick, made on a base of water, unlike ice cream or sorbet. Because of the cold sensation they can relieve the pain of a sore and achy throat.

However, many of the store-bought popsicles are made of artificial and nutrient-lacking ingredients, which are not so beneficial for our immunity, recovery and daily well-being.

Luckily, these frozen treats are simple to make at home as they only require a few ingredients. By adding them elderberry they can provide some immune-supporting and flu-fighting benefits for the throat.

Elderberry (Sambucus nigra), is a well-known type of berries, which has been used since ancient times as a remedy. They can be used dried as whole berries, in a powder form, in immune teas and syrups, and form of capsules.

Thanks to the flu-fighting property, this super-berry is used against at least 10 strains of the influenza virus in vitro, helping in reducing symptoms and their duration.

The people who travel often by plane, are recommended to consume elderberry supplementations because they naturally provide respiratory, cardiovascular, and mental health benefits.

Nutrients contained in Elderberries:

  • B-vitamins such as B1, B2, B6, and B9
  • Antioxidant Vitamins A, C, and E
  • Trace elements: copper, zinc, and iron
  • Minerals including calcium, potassium, and magnesium
  • Phytochemicals (anthocyanidin and other polyphenols, carotenoids, and phytosterols)

The other wholesome ingredients can be added to this elderberry Popsicle recipe, including wild blueberries (source of electrolytes), raw honey, and gelatin!

Elderberry Immune Popsicles – a soothing and satisfying recipe that speeds up the recovery, and provide relief for cold or flu.

Makes 6 popsicles


  • ¾ cup of filtered water
  • 3 tablespoons dried whole elderberries
  • 1 tablespoon grass-fed (optional) gelatin
  • 1 cup maple water*
  • 2 tbsp raw honey or dark maple syrup
  • ½ cup fresh or frozen wild blueberries*
  • 1 lemon, juiced

*see notes below


1)         Make strong elderberry tea, by combining elderberries and water in a small saucepan

2)         Bring the mixture to a boil and then reduce to a gentle simmer for 15-20 minutes.

3)         Remove or strain the elderberries from the tea. Use cheesecloth to squeeze the juices from the elderberries.

4)         If using gelatin, pour the elderberry tea back into the saucepan and sprinkle the gelatin, and let it bloom.

5)         Add raw honey or maple syrup and gently heat the tea over very low heat,

6)         Stir while everything is well combined

7)         After adding maple water and blueberries or fruit to a high-speed blender, blend until creamy and smooth

8)         Pour the lemon juice and blueberry mixture into the elderberry mixture and stir to combine

9)         Pour into Popsicle shapes and freeze until firm enough to enjoy!


  1. a) Follow this recipe as directed.
  2. b) As a substitute for maple water, you can also use unsweetened/unflavoured coconut water c) If you don’t like blueberry – elderberry combination, you can make this recipe with something other than blueberries to compliment the immune-enhancing properties of elderberries.
  3. d) Even the gelatin provides some additional benefits for gut health and immunity, it is not necessary to use it for making popsicles. This step can be skipped.



–           Make sure elderberries are always cooked because raw elderberries contain high amounts of alkaloids that can cause vomiting and/or diarrhea

–           The heat deactivates alkaloids, rendering the berries harmless

–           For those who have an allergy to elderberries, they should avoid them completely






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