Elderberry Jam

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Elderberry Jam
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Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
1410
calories
Calories

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.

1 glass contains
(Percentage of daily recommendation)
Calorie1,410 cal.(67 %)
Protein13 g(13 %)
Fat9 g(8 %)
Carbohydrates311 g(207 %)
Sugar added250 g(1,000 %)
Roughage24 g(80 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin K12 μg(20 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.4 mg(103 %)
Vitamin B₆1.3 mg(93 %)
Folate95 μg(32 %)
Pantothenic acid1.1 mg(18 %)
Biotin20 μg(44 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C114 mg(120 %)
Potassium1,768 mg(44 %)
Calcium188 mg(19 %)
Magnesium160 mg(53 %)
Iron9.2 mg(61 %)
Iodine17 μg(9 %)
Zinc1.2 mg(15 %)
Saturated fatty acids0.7 g
Uric acid193 mg
Cholesterol0 mg
Complete sugar308 g

Ingredients

for
4
Ingredients
2 kilograms Elderberry
4 Apple
1 kilogram jam sugar
How healthy are the main ingredients?
ElderberryApple

Preparation steps

1.

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. 

2.

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. 

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