Elderberry Jam
Healthy, because
Even smarter
Nutritional values
Elderberries contain a lot of healthy ingredients: they score points with plenty of provitamin A, B vitamins, vitamin C and essential oils. The berries have a fever-reducing and sudorific effect, which is why they are an insider tip for flu and colds.
Elderberries can be picked in the wild from August onwards. However, only harvest fully coloured umbels and resist the temptation to snack on the raw fruit. The raw berries contain poisonous sambunigrin, which can cause diarrhoea and vomiting, but is destroyed by boiling.
(Percentage of daily recommendation)
| Calorie | 1,410 cal. | (67 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 311 g | (207 %) | ||
| Sugar added | 250 g | (1,000 %) | ||
| Roughage | 24 g | (80 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 12 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 20 μg | (44 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 114 mg | (120 %) | ||
| Potassium | 1,768 mg | (44 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 308 g |
Ingredients
- Ingredients
- 2 kilograms Elderberry
- 4 Apple
- 1 kilogram jam sugar
Preparation steps
Rinse the elderberries and remove from the vine. Cook the berries with a little water until the berries begin to break down. Remove the pan from the heat, and pass the mixture through a fine strainer.
Peel and finely dice the apples, then add to the elderberries. Add the sugar, and stir until combined. Bring to a boil, stirring constantly, and cook for 5 minutes until the jam begins to thicken. Fill the prepared screw-top jars to the brim with the jam, seal tightly, and cool completely.
