The Appalachian Superfruit: Why Elderberry Deserves a Place at the Table

I’ve always been drawn to stories of place and tradition—how certain foods have shaped communities and how communities, in turn, have shaped those foods. Elderberry is one of those foods with a story worth telling.

Many elders growing up in the Appalachian region have the same impression: elderberries were simply part of the landscape—clusters of deep purple fruit hanging from shrubs along creek beds and woodsy trails were everywhere. Local wisdom had it that elderberries were good for you. People made syrups and tonics, muffins, and wine, plus so much more. They shared recipes that were passed down like heirlooms, and spoke of the immune-supporting qualities of this tiny berry as if it was just common knowledge.

The more I learned about elderberry, the more I understood why it’s been treasured for generations. It’s rich in antioxidants, vitamins, and flavonoids—nature’s way of packing a lot of goodness into something so small. But it’s not just about the nutrients. It’s about connection, resilience, and tradition.

Unlike the more exotic superfoods that often make headlines—acai, goji, noni—elderberry isn’t something we have to import from far-off places. It’s right here, native to North America and woven into the fabric of this region’s history. That’s part of why I fell in love with working with it. There’s a special satisfaction in knowing that the elderberries I use are often harvested just a few miles away, or even by my own hands.

When I started incorporating elderberry into my recipes, it felt less like discovering a new superfood and more like reconnecting with something timeless. It’s versatile, too—syrups, tonics, jams, sour mixes. Elderberry has a depth of flavor that pairs beautifully with so many things. But even more than that, it feels like it belongs. It belongs here, on our tables, in our pantries, and in the dishes we share with the people we care about.

To me, elderberry stands out precisely because it’s not part of the latest trend. It’s been here all along, quietly doing what it does best—providing nourishment and adding a touch of tart, earthy complexity to whatever it touches.

I think that’s why I keep coming back to it. It’s a berry with roots—literal and figurative—that run deep. It’s a bridge between tradition and innovation, inviting us to enjoy it however we like, whether that’s in a tonic passed down through generations or in a refreshing craft sour mix on a hot summer day.

Maybe that’s what makes elderberry special. It’s a superfruit, sure, but it’s also a part of this place. And whether I’m working with fresh berries from a local farm or just enjoying the blooms that pop up along the roadside, I can’t help but feel like elderberry is right where it’s meant to be.

So, here’s to celebrating what’s been here all along. And here’s to finding new ways to enjoy it.