Golden Turmeric Milk and Elderberry Syrup: Prep for Cold and Flu Season

Cold and flu season has arrived. Yuck! But, take heart. 15052117_10153928482012414_241409685_oThere are a few simple things you can do to help both yourself and your tubie be ready to show all the germies out there who’s boss.

Golden Turmeric Milk

Turmeric contains a very powerful anti-inflammatory that is on par with certain anti-inflammatory drugs (but without the side effects) as well as antioxidants. This makes turmeric a great addition to our diets at any time of year, but especially during cold and flu season. And, lucky for us, turmeric can be consumed by making this very delicious golden milk that originated from India. I strongly recommend buying these seasonings and spices whole and grinding them in a mortar and pestle or a food chopper. 15045399_10153928482042414_1440183973_o


  • 2 cups nut or seed milk of your choice
  • 2 cups water
  • 2 teaspoons coriander
  • 1-inch cinnamon stick
  • 2 cardamom pods
  • 1-2 inches fresh ginger, peeled and chopped
  • 2 inches fresh turmeric, peeled and chopped.
  • Pinch cayenne pepper (optional)
  • 1 Tbsp Ghee (can substitute with coconut oil)
  • 1 Tbsp honey

15060235_10153928482022414_600381544_oPour the milk and water into a small saucepan.

In a mortar and pestle or food chopper, crush the cordiander, cinnamon stick, and cardamom pods. Add the ginger and turmeric and crush. Add to the saucepan. Heat to a low simmer over medium heat. Reduce heat and keep at a low simmer for 20 minutes. The volume should have reduced by about half.

Pour through a sieve, collecting the milk in a cup or 15044716_10153928482017414_2001500999_obowl. Stir in the ghee and honey. Add a pinch of cayenne pepper if desired. This yields two 1-cup servings that each contain, in addition to the nutrition in whichever milk you choose to use, 90 calories, 8 carbohydrates, and 7 grams of fat. This can be stored in the refrigerator for up to 2 days.

Elderberry Syrup

Elderberry syrup has been used to boost the immune system for thousands of years. It has been shown in a clinical study to reduce the severity and length of the flu, even. Elderberries are antioxidant-rich, and this probably has something to do with these benefits. If you cannot find elderberries locally, they can be ordered online.


  • 3 cups water
  • 3/4 cup elderberries
  • 3-inch cinnamon stick
  • 4 whole cloves
  • 2 inches fresh ginger, peeled and chopped
  • 1 cup honey (preferably raw and locally harvested)

Stir all of the ingredients except the honey in a small saucepan. 15034382_10153928482007414_1655962543_oHeat to a simmer over medium heat. Reduce heat and continue to very lightly simmer for 45 minutes. The volume should reduce in half during this period of time. Pour the liquid through a sieve and catch it in a glass or bowl. Allow it to cool for 20 minutes. Stir in the honey. This can be stored in the refrigerator for up to 2 months. It is recommended children take 1 teaspoon (or 5 mls) daily and increase to taking this dose every few hours during times of illness. Adults are recommended a dose of 1 Tbsp.

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2 thoughts on “Golden Turmeric Milk and Elderberry Syrup: Prep for Cold and Flu Season”

  1. Thanks for this great info. 2 things
    1. Do you think we could just puree the elderberry fruits into the syrup so as not to lose any nutrients, since it going in the tube anyway?
    2. I bet using ceylon cinnamon would be even better!


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