As we approach the colder winter months, sometimes your immune system needs a helping hand.

What better way than with my delicious Elderberry Tincture that tastes divine and also packs a nutrient punch to any pesky germs that are lying around.

What exactly is an Elderberry and why is it good for you?

Elder trees grows in abundance in woodlands, typically in North America. They produce elderberries which are small, dark purple berries.

Not only are they incredibly rich in vitamins, antioxidants & anthocyanins (which gives them they're beautiful colour) - they have also shown to support our immune system through mild anti-viral mechanisms*.

Research is ongoing to substantiate the anti-viral properties of Elderberries*, but we know that they have been used for centuries as a herbal remedy to support good health & vitality.

I love incorporating this into my daily routine when I'm feeling a bit run down, tired or stressed as this is when our immune system tends to becomes compromised and a nutrient hit from this Herbal Tonic is a great booster.

To make this tincture, you'll need:

- 800ml cold filtered water

- 100g dried organic elderberries (I bought mine online and soaked them first)

- 2 tbsp grated ginger

- 1/2 tsp raw cloves

- 150g Manuka honey

How to make it:

1) Add all ingredients except the honey into a medium saucepan and bring to a gentle boil.

2) Reduce to a simmer for about 40 minutes until the liquid has reduced by half.

3) Remove from the heat and let cool. Squish the berries using clean hands to remove their insides and then pour through a medium sized strainer.

4) Discard the elderberries (or eat them with coconut yoghurt like I did)!

5) When the tincture is totally cool, stir in the honey and transfer to a sterilised glass jar or bottle.

6) Keep in the fridge for up to a month, taking 1-3tsp daily as necessary!

7) Enjoy!

#mushrooms #medicinalmushrooms #immunesupport #betaglucans #prebiotics #health #nutritionist

All hail the almighty mushroom!

Mushrooms have been used for centuries to support health & vitality.Not only do they taste delicious, are a rich source of fibre, B vits & selenium

But they also contain immunomodulatory substances called beta-glucans. These are sugars found in their cell wall & are being increasingly research due to their ability to stimulate the innate immune system.

That is the part of your immune system that helps us fight off disease, bacteria & viruses - specifically the T-1cytokines

Some mushrooms have more potent medicinal properties but all have the capacity to help your immune system stay in good working order - even standard white button schrooms!

Give them a try!

If anyone is interested in reading some of the studies, just ask :)

Fire Tonic has been used for centuries as an immune supporting health tonic. 


ACV has so many different benefits but it's most well known is as a digestive aid. It is rich in enzymes which help to stimulate stomach acid production, helping digestion but also protecting us from any pathogenic bacteria or microbes. It helps maintain harmony in your digestive system & gut, which is where 70% of your immune cells can be found so vital to ensure things are working well. 

Horseradish - helps to reduce sinus inflammation, congestion and headaches. Even chopped horseradish & inhaling can work wonders! 

Ginger - ginger is an amazing remedy for almost anything but particularly for digestion, nausea and infections. It's being increasingly researched into its anti-viral properties and whether it can prevent adhesion of viruses to host cells. 

Garlic - a real superpower. Garlic has potent antimicrobial and antibacterial properties. Allicin is the active component in garlic that also has antiviral properties, which needs to be activated by crushing and leaving for at least 15 minutes before cooking. 

Onion - from the same Allium family as garlic, they have similar properties. It is great to prevent or help people recover from colds or flus. 

Chilli - chilli helps to increase heat within the body, which improves circulation - blood circulation and delivering nutrients to different organs/cells boosts recovery from illness. 

Lemon - Lemon is packed with vitamin C, an essential nutrient for  immune support. It is also an expectorant, helping the body to expel bacteria or viruses. It is also anti-inflammatory. 

Herbs - I used thyme, bay and oregano - all have potent essential oils within them that are leached in the ACV mixture. They have antiseptic, antiviral, antibacterial, carminative, diaphoretic and expectorant properties and can help to support your entire body. 


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