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Foraging superfoods to help self-heal a sinus cold in changing seasons: Elderberry Soup

Today, Ed and I went for the daily walk in North Marden with the doggy dog Bonnie. She got very excited about the Eagle circling above us and the pheasants in the maize field. On reflection, maybe too excited!

We passed by the many elderflower bushes, where we had harvested flowers earlier this year with Maria, Ed’s mum, to make elderflower cordial. Now bloomed off, the bushes were full of beautiful dark red berries!

With the seasons changing and both of us having sinus colds, we decided to harvest some elderberries and experiment making a new recipe for an elderberry soup.

When I feel under the weather, my skin also follows suit. It gets impurities, becomes drier and more itchy than it normally is. I find that a good way of getting back on track is to change my diet to super healthy for a few days, cut out alcohol and go down to the countryside where the air is fresh and clean.

I grew up in Denmark, where Elderberry Soup was a stable, seasonal go to in our Kinder-garden, where the cook would make it hot and sweet and the kids loved it! Back then, it was served with “Tvebakker”, a crispy wholegrain toast like bread that we would dip in the soup. Today, we could only find some whole grain pizza bread, but toasted with olive oil it matched the soup really well.

If you are looking to boost your immune system, get healthier skin, hair and nails, try to make an elderberry soup or hot drink at home.

Experts recommend this plant to help ease cold and flu symptoms. Being very rich in vitamin c, this superfood also boost your skin health.

It is a very easy meal to make and super cheap since the berries are free and growing wild many places in the UK (even places in London!) and across Scandinavia and Germany.

The recipe we came up with was suitable for 2 grown up people to have a filling lunch, although we split it between 3.

Recipe: Elderberry Soup

20-30 big crowns of elderberries

(washed, ripped off the stems)

3 tbsp honey (preferably local organic)

2 whole organic lemons, juiced

Pinch of salt and pepper

1 teaspoon fennel seeds

1 teaspoon garam masala

4 cardamon pods

2 cups of water

1/3 cup polenta

4 tbsp creme fraiche (optional)


A pinch of dill, squeeze of lemon juice and a scoop of creme fraiche.

Mix all ingredients in a big pot, put on medium heat, simmer for 20 minutes

Blend well and strain of any stems have escaped into the soup.

Enjoy with toasted whole grain pita, sourdough or Tvebakker if you have!



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