Wellness – Natalie Creates

Homemade Elderberry Syrup Recipe

posted on : April 12, 2020

In such a time as this, I thought it at a good call to make a big batch of elderberry syrup.
We take 1 tablespoon of elderberry syrup daily to boost our immunity & it’s a fraction of the cost when you make your own.

I know there are many local options for purchasing dried elderberries (I would love to grow our own elderberries – it’s on our list for next season!), but I most recently purchased a big bag from Amazon. Here’s the link – 1lb will last you quite awhile!

I made a couple of quarts of syrup & divided them into smaller jars with plastic lids for freezing. I’ve even seen folks freeze extra elderberry syrup in ice cube trays & then store the cubes in freezer baggies, which I will definitely try once I get my hands on some trays.

Here’s my go-to recipe. Let me know what you think!

Homemade Elderberry Syrup
Serving size: 1 tsp for children & 1 tbsp for adults daily

Ingredients:
3 1/2 cups water
2/3 cups dried elderberries
1 tsp cinnamon
1/2 tsp ground cloves
1 cup raw, local honey

Directions:
1. Add all ingredients to a medium-sized sauce pan except honey.
2. Bring to a boil. Cover & reduce to a simmer for 45 minutes until liquid has reduced by half.
3. Remove from heat & allow to cool.
4. Once you’re able to handle the heat of the liquid & pot, use the back of a wooden spoon to crush the elderberries.
5. Pour through a strainer into a bowl.
6. Discard elderberries & allow syrup to completely cool.
7. Once cool (honey will not mix as well in warm liquid), add in honey & stir well.
8. Once mixed, pour syrup into mason jar or freeze in ice cube trays.

Elderberry syrup will last up to three months stored in a tight-fitting lid mason jar in the fridge. Shake well before using because honey will settle at the bottom. Enjoy!

love,
natalie

Wellness

Simple Tips for Staying Hydrated During the Winter Season

posted on : January 31, 2019

I don’t know about you, but I really struggle to stay hydrated during the winter months. Without much thought, you’ll find me grabbing an unhealthy drink instead of a healthier choice. While it doesn’t seem like a big deal, it really is!

Hydration plays such a key role in our health journeys. When we’re dehydrated, we often mistake thirst for hunger & grab the nearest snack. We can also feel so tired & sluggish when we’re not intentional about getting our liquids in during the day.

I’ve teamed up with Red Diamond Coffee & Tea – my favorite source for unsweetened, all-natural tea (no weird additives, just tea leaves & water) – to share a few simple ways I creatively stay hydrated during the winter months.

1. Keep a large glass in plain sight: When I am working from home, I start with pouring a large glass of Red Diamond ready-to-drink iced tea or infused water to have on my desk while I work. I use a large container so that I don’t need to refill it dozens of times throughout the day – this keeps me from having to get up from my workplace every time I need to top it off.

2. Infuse Your Favorite Drink: I love infusing my water or iced tea with fresh or frozen fruit! When I am headed out the door, I grab my to-go bottle & fill it with fruit, ice & a drink of choice. Some of my favorite combinations include strawberry & kiwi, cucumber & fresh mint, and blueberry & lemon.

This is also a great way to save wilted fruit from going bad. When you notice your fruit is past it’s prime, wash it & throw it in the freezer on a cookie sheet. Grab a handful & add to your to-go bottle.

3. Get Creative in the Kitchen: Lunch & dinnertime are also excellent opportunities to consider hydration. Plan a few broth-y soups with veggies & beans in your mealtime rotation this week. It’s a simple way to add a bit more liquid to your diet & keeps you warm during those chilly winter months.

Comment below & let me know how you stay hydrated during the winter months!

love,

natalie

Recipes,Wellness

My Go-To Sugar-Free, Grain-Free Granola & Yogurt Bowl Recipe

posted on : April 4, 2018

About a month ago I eliminated grains & sugar from my diet due to some significant digestion issues that I had been stubbournly ignoring. I’ve had some hiccups & special events along the way, but the changes in the way my body has felt overall throughout the last handful of weeks have been amazing! I feel lighter, brighter, less foggy & more energetic!

In making the switch, I decided to replace grains & sugar with more vibrant, nutrient-rich foods. Instead of a traditional bun for my veggie burger, I’ve been cooking up delicious sweet potato buns! I’ve been eating lots of beet kraut + pickled treats for a boost of flavor on salads & making a delicious yogurt bowl every morning for breakfast.

I’ve shared my yogurt & granola bowl many times on Instagram, but I’ve yet to share the full recipe. There are so many ways to mix it up, but here are the basics:

Natalie’s Go-To Yogurt Bowl

1/2 – 1 cup plain greek yogurt

1/2 chopped banana

1/2 cup fresh fruit of your choice

2 teaspoons raw, creamy almond butter

2 teaspoons grain-free, sugar-free granola (My go-to is Wildway granola from Whole Foods Market)

Sprinkle unsweetened coconut flakes

Spoon plain greek yogurt into bowl. Layer bananas & fruit of choice on top of yogurt. I love adding blueberries, pomegranate seeds, raspberries & strawberries (April 4th – 10th, you can grab two cartons of organic, seasonal strawberries grown without toxic or persistent pesticides for just $7 from Whole Foods Market! Yes!) Next, drizzle creamy almond butter on top. Finally, add granola & a sprinkle of coconut flakes!

One simple addition to my yogurt bowl that I’ve been loving lately is my homemade, sugar-free strawberry sauce! It’s so wonderful to have this sauce on hand when the berries are plentiful & on sale – pour a little on top of your yogurt bowl or mix in balsamic vinegar as a tasty dressing for my favorite spring dinner – strawberry & chicken salads!

Simple Strawberry Sauce

1 quart organic strawberries, tops cut off & chopped

teaspoon local honey (optional)

1 teaspoon water

Add all ingredients to a small saucepan on the stovetop. Heat over medium high heat until sauce begins to bubble. Using a potato masher or the back of a wooden spoon, mash your strawberries as they bubble. Once the consistency is thick & to your liking, remove from stovetop & allow to cool. Place in a small jar & refrigerate. Add to your favorite spring dishes for a boost of flavor! Lasts about 3 weeks.

What recipes are you enjoying this spring? Have you been making any switches in your food journey? Please do let me know if you make my yogurt bowl & strawberry sauce!

love,

natalie