Keto Elderberry Syrup
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Keto elderberry syrup is a great option for those following a ketogenic diet, as it's low in carbs and sugar while still harnessing the immune-boosting properties of elderberries.
Ingredients:
- 1 cup dried elderberries
- 4 cups water
- 1/2 cup erythritol or your preferred keto-friendly sweetener (adjust to taste)
- 1 cinnamon stick
- 4-5 whole cloves
- 1-2 slices of fresh ginger (optional, for added flavor)
- 1 teaspoon lemon juice (optional, for added flavor)
Instructions:
Rinse and Check the Elderberries: Start by rinsing the dried elderberries in a fine-mesh strainer under cold running water. Check for any stems or debris and remove them.
Combine Ingredients: In a medium-sized saucepan, add the dried elderberries, water, cinnamon stick, whole cloves, and fresh ginger slices (if using). You can also add a splash of lemon juice for a bit of zing, but this is optional.
Simmer: Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 30-40 minutes. The liquid should reduce by about half.
Mash and Strain: Remove the saucepan from heat and allow it to cool slightly. Using a potato masher or the back of a spoon, gently mash the elderberries to release more juice. Once it's cool enough to handle, strain the mixture through a fine-mesh sieve or cheesecloth into a clean bowl or jug. Press down on the solids to extract as much liquid as possible.
Sweeten: Return the liquid to the saucepan and add your keto-friendly sweetener (erythritol or another suitable option). Stir well to dissolve the sweetener. Taste and adjust the sweetness as needed.
Heat and Thicken: Gently heat the mixture again over low heat, stirring constantly, until the sweetener is completely dissolved and the syrup thickens slightly. This should take about 5-10 minutes. Do not let it boil.
Cool and Store: Allow the syrup to cool completely, then transfer it to a clean, airtight glass jar or bottle. Store it in the refrigerator. Properly stored, keto elderberry syrup can last for several months.
Usage:
For adults on a keto diet: Take 1-2 tablespoons daily for immune support. If you feel under the weather, you can take it 3-4 times a day.
For children: Consult with a pediatrician for the appropriate dosage based on the child's age and weight.
Remember that elderberry syrup is not a substitute for medical advice, and if you have any health concerns or are taking medication, consult with a healthcare professional before adding it to your routine. Enjoy your homemade keto elderberry syrup!
To discover more keto-friendly recipes and snacks, click HERE! Visit my Pinterest for more fitness content and products!