Elderberry Pie

Northern Food Forest essence in a pie. This is the 32nd post in the Stacking Functions in the Garden, Food Forest and Medicine Cabinet Series.

This post serves as the 32nd post which is part of the (Stacking Functions in the Garden, Food Forest and Medicine Cabinet : The Regenerative Way From Seed To Apothecary series).

---

We were blessed with an epic elderberry harvest this year (over 15 pounds from each of our three bushes!)

Years ago I invested my time in planting a seed and gifted my attention and love in caring for the young seedling, and for that investment into the Gift Economy of the living Earth I now have access to a seemingly endless supply of amazing medicinal berries.

Thanks to some inspiration for this recipe idea from my friend down south (James Evan Pilato) I decided to create an experimental elderberry pie. Instead of using that processed, refined (usually GMO/glyphosate laced) store bought white sugar that most recipes call for, I used sugar that comes from the same land and habitat as the Elderberry.

I used a combination of Maple Sugar and Birch Syrup to balance out the tang of the elderberries and enrich the recipe with more northern food forest essence, minerals and character.

One might think that the maple or birch sugar would have a strong flavor but it actually blends with the elderberry beautifully and the predominant flavor in the pie is elderberry forward.

The resulting pie was not only delicious, it is also medicinally potent (offering Osteo-protective and Osteo-regenerative benefits, Reproductive health enhancing benefits, Neuroprotective and Neuro-regenerative benefits, Ocular-protective and Ocular Regenerative benefits as well as Innate Immune System optimizing benefits).

This will definitely be a recipe that goes in my next book (Stacking Functions in the Garden, Food Forest and Medicine Cabinet).

It is Northern Food Forest essence in a pie.

my homemade elderberry pie and vanilla ice cream

I shared Ashley Adamant ‘s thinking in that I was a bit skeptical of elderberry pie for two reasons. First, elderberries are heavy on juice and light on pectin. I assumed that the berries would pop and basically make elderberry soup in a crust. Second, they have tiny seeds inside and I imagined that those would be pretty annoying in quantity. Luckily, I proved myself wrong on both counts!

The seeds weren’t really a problem either. You can barely tell they are there, and the cooking process actually softens them considerably so you’d barely notice the difference between an elderberry pie and a blueberry pie in terms of texture.

With the addition of some non-gmo corn starch the consistency of the pie turns out beautifully.

I consulted a lot of recipes for elderberry pie, and though they varied a good bit, the one thing they all had in common was cooking the filling before putting it into the crust.

That’s probably what creates such a smooth filling that sets up well once it’s cooled. Everything gets heated and mixed before it goes in, and the thickener dissolves directly into the fruit juice so that it doesn’t make a soggy crust.

Most recipes called for a lot of sugar, way more than I like use in most of my baked goods, but elderberries do need some extra sweetness (so I went into the northern food forest pantry and used some maple and birch tree sugar to balance the equation while tying in two other species that can grow along side Elderberries). I also added the juice of 1 lemon (about 2 tbsp) help balance it a bit, and bring out the flavor of the elderberries.

Elderberry pie is a delicious and surprisingly easy elderberry recipe. You can use a pre-made crust for an expedited recipe timeframe or make one from scratch.

Ingredients:

Crust:

• 2 1/4 cups flour

• 1 cup butter

• 1/2 tsp salt

• 4 to 6 tbsp water, cold

Elderberry Pie Filling:

• 4 cups elderberries, stemmed

• 1/2 cup Maple sugar

• 1/4 cup Birch Syrup

• 3-4 tbsp non-gmo corn starch

• 2 tbsp lemon juice

• 1/2 cup water

Directions:

Start by stemming the elderberries. I just did it quickly by hand with the fresh-picked berries, but frozen and rinsed berries work great as well.

destemming elderberries reveals some fun fractal geometry in the berry bunch stems

Most people suggest stemming the berries by freezing them first, which is likely a bit cleaner in terms of mess on your hands. I have experimented with both fresh and frozen berries, both work great. Frozen elderberries pop right off the stems, and they’re just fine for elderberry pie.

Remove as much of the stem material as possible, but don’t drive yourself nuts trying to get out the really micro pieces.

Elderberry Pie Filling:

Start by dissolving the sugar and cornstarch in a bit of water (about 1/2 cup). You can use elderberry juice or tea made from dried elderberries for more flavor too. Bring it to a hard boil and then add the lemon juice and fresh elderberries.

mixing the ingredients for the filling and simmering to thicken

Allow the mixture to cook until heated through, about 2-3 minutes. Then remove from heat.

Assembling an Elderberry Pie:

You can use any pie crust recipe (or a pre-made crust) but I’ll include Ashley Adamant ‘s instructions for her go-to pastry crust. It’s really simple, just flour, butter, a pinch of salt and a few tablespoons of water.

Split the pie dough in half and roll out one side to line a pie plate. Ashley uses a cast iron pie pan because the thick cast iron really crisps the bottom crust and prevents it from getting soggy. It’s perfect for custard pies like pumpkin, or wet berry pies like this elderberry pie.

While you can go with a solid top crust (which I did) Ashley, opted for a lattice crust to show off the elderberries and allow extra steam to escape. Her thought was that it’d help the elderberry filling setup because I was still worried about a runny filling. It turned out not to be necessary, the filling set up wonderfully, but it did make for a beautiful pie.

Instructions

• Prepare the pie crust by mixing flour and salt (with a tbsp of sugar if desired) and then cutting the butter into the flour mixture until crumbly. Add water and bring the mixture together into a cohesive mass. Divide into two pieces, wrap and refrigerate.

• Clean and stem the elderberries.

• Place the sugar/syrup, cornstarch and water in a saucepan large enough to hold all the filling. Bring the mixture to a boil, stirring to dissolve.

• Add elderberries and lemon juice and cook another 2-3 minutes until heated through. Set aside to cool slightly while you prepare the crust.

• Remove one half of the crust from the refrigerator, roll it out and use it to line a pie pan.

• Fill the crust with the elderberry pie filling, and then top with the second half of the crust (as a lattice top or solid top pie).

  

  pie filling added, ready for pie crust to be added on top

• Seal the edges, and optionally, pain the top with milk or egg white for a golden crust. A sprinkle of sugar on top is also a nice decorative touch.

• Bake at 425 for 30 minutes and then reduce the oven temperature to 350 for an additional 20 to 30 minutes until the crust is browned and filling bubbly.

• Allow the pie to cool completely before cutting.

Ashley’s pie (source)

my pie (not perfect looking, but dam does it taste good!)

Just brush the top with a bit (not a ton like I did above! :) ) of milk or egg white to help it brown nicely, and your pie is ready for the oven.

Also, try to be patient and allow your pie to fully cool before serving, otherwise, if you jump the gun (like I did being eager to try the pie) you will get a not fully thickened pie filling (which is still delicious, just also a little messy).

when you are impatient and serve yourself pie before it cools, you get this

pie with ice cream (after cooling) the filling has a much more fork manageable texture.

I hope you guys will give your own version of this pie a try. I find it soo nourishing and satisfying.

The recipe above was a sneak peak preview of the kinds of recipes I will be including in my next book (Stacking Functions in the Garden, Food Forest and Medicine Cabinet : The Regenerative Way From Seed To Apothecary).

---

Here is some info on other medicinal benefits that this recipe offers:

Some of the medicinal benefits of Elderberries include:

1. Provides Cold and Flu Relief

One of the most well-studied elderberry syrup benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects.

Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. A 2021 systematic review screened 1,187 records and five randomized trials on elderberry for the treatment or prevention of viral respiratory illness. Researchers found that elderberry may reduce the duration and severity of symptoms related to colds and influenza, and there’s no evidence that it overstimulates the immune system.

A 2016 study published in Nutrients showed that elderberry supplementation was able to reduce cold duration and symptoms in people using air travel. People using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms.

Several studies have found benefits to support the use of elderberry syrup for flu symptoms as well. Specifically, the flavonoids in the extract bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days. The group treated with the extract showed significant improvement in most flu symptoms, while the placebo group showed no improvement in symptom severity. Researchers conclude that the extract is effective in controlling influenza symptoms.

The group treated showed significant improvement in most signs of flu, while the placebo group showed no improvement in symptom severity. Researchers concluded that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Research referenced above suggests that when elderberry is used within the first 48 hours of the onset of signs of flu, it can shorten the duration of flu symptoms by an average of four days.

2. Reduces Sinus Infection Symptoms

With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection natural remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all.

3. Eases Allergies

In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, the herb’s ability to improve immune function and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies.

4. Cancer-Fighting Effects

Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucuscanadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation. Thus, elderberries show potential as cancer-fighting foods.

5. Improves Heart Health

Although studies have found mixed results, some research suggests that elderberry extract may improve heart health. For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities.

Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure.

Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life.

6. Strengthens Bones (offering Osteoprotective and Osteoregenerative benefits)

The calcium, iron, and potassium in the berries are known to strengthen bones and increase bone mineral density, cutting the risk of osteoporosis as a result.

Experiments show the benefits of natural polyphenols extracted from the Elder (Sambucus nigra) fruit on osteoporosis regression. Extremely low bone mineral density is improved by polyphenol delivery. Thus, a dietary intake rich in natural polyphenols helps lead to the regression of osteoporosis. Osteoporosis regression due to the Sambucus nigra extract shows us how powerful these berries are for preventing bone degradation and speeding up bone healing.

Additionally, the anthocyanins in the berries prevent bone loss.

7. Can Boost Vision Health (offering Ocular-Regenerative and Ocular-Protective benefits)

Being rich in vitamins A and B6, elderberries can help prevent serious vision ailments like glaucoma and macular degeneration. The antioxidant activity of elderberries also helps ensure vision health in the long run.

Elderberry is also rich in anthocyanins and catechins and stimulates the visual pigment, thus improving the quality of vision.

8. Improves Brain Health (offering Neuroprotective and Neuro-regenerative benefits)

One study talks about how the anthocyanins in berries (including elderberries) can help treat cognitive impairment and the resultant conditions like Alzheimer’s.

Elderberries are also replete with quercetin, which is an important flavonoid critical for brain health. Quercetin reduces the harmful inflammation at a cellular level. It also activates the mitochondria in your cells – which are powerhouses that boost cell health.

Anthocyanins are a type of flavonoid, a class of compounds with antioxidant effects. Found naturally in a number of foods, including elderberries.

Anthocyanins help prevent neurological disorders, such as Alzheimer’s disease and dementia. These antioxidants also mitigate symptoms of poor cognitive function, including poor memory and trouble concentrating.

Research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning. Extensive research in animals has shown that the flavonoids found in fruit and fruit juices can improve memory and slow age-related loss of cognitive functioning.

Several other studies have found that berries, most notably blueberries, which are rich in anthocyanins, can effectively reverse age-related deficits in certain aspects of working memory. Anthocyanins and other flavonoids work by inhibiting neuroinflammation, activating synaptic signaling, and improving blood flow to the brain. Some dietary anthocyanins can cross the blood-brain barrier, allowing the compounds to have a direct beneficial effect.

9. Optimizes Mitochondrial Health and increases the production of adult stem cells:

Elderberries contain a number of medicinal compounds (such as anthocyanins, minerals and essential vitamins) that optimize mitochondrial function.

As mentioned above, Mitochondria are the powerhouses of your cells, generating energy to fuel your cells’ biochemical reactions. Via optimizing their function and promoting their rates of regeneration within your body you are building a solid foundation for health, vibrancy and longevity from the cellular level up.

Sufficient mitochondrial biogenesis (the process by which cells increase mitochondrial numbers) is necessary for efficient cell function and haemostasis, which is dependent on the regulation of ATP generation and maintenance of mitochondrial DNA (mtDNA). These procedures play a primary role in the processes of inflammation, aging, cancer, metabolic diseases, and neurodegeneration. Polyphenols (such as anthocyanins) are considered as the main components of plants, fruits, and natural extracts with proven therapeutic effects during the time. These components regulate the intracellular pathways of mitochondrial biogenesis.

In vitro studies showed that anthocyanins elevate the expression of mitochondrial TFAM, PGC-1α, and NRF-2. These increased levels affect the phosphorylation of AMPK and increase rates of mitochondrial biogenesis.

The studies available also support the ability of anthocyanins to prevent damage to mitochondria and to sustain its function. Berry extracts also demonstrated positive outcomes in different models of neurodegeneration, endothelial dysfunction, myocardial damage, metabolic disorders, longevity, and cancer. At the molecular level, major anthocyanins can modulate the expression and activity of mitochondrial proteins, apoptotic and biogenesis factors, antioxidant defenses, inflammation, and the AMPK pathway. Noteworthy, anthocyanins could balance abnormalities in ROS production, respiration, and mitochondrial fragmentation in cells exposed to toxicants or oxidizing agents.

11. Offers Fertility and Reproductive Health Enhancing Benefits

    Elderberry extract has been shown to have a considerable in effect on enhancing the sperm motility, vitality and oxidative profile.

    Another study found that an elderberry-supplemented diet improved spermatogenesis, indicating its potential as a complementary radioprotective food that protects your DNA for reproduction. 8.

---

Pertinent posts on elderberries linked below:

---

---

If you would like to have access to well over a hundred other fun and nutritious recipes like this, my first book was packed full of them. Here is info on where you can purchase either a physical or digital copy of my first book below.

For those of you interested in purchasing an Ebook copy of my book that option is now available through this link: https://payhip.com/b/6P5Ab

For those interested in purchasing a physical copy of the book you can do so through this link:

https://recipesforreciprocity.com/shop/softcover/

---