Now Trending

Sign up now to get my fav green smoothie recipes, shopping list and access to our smoothie support group.


I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

Fat burning smoothie

Take control of your health...for good.



rawk the


Elderberry Popsicles for Sore Throats

During this season of stuffy noses and sore throats, we created a soothing recipe for Elderberry Popsicles. This naturally sweetened popsicle is full of cold and flu fighting ingredients. We made this natural remedy into a popsicle to maximize its relief-giving potential and make it fun for kids to enjoy as well. 

Fighting a Sore Throat through Elderberry

Black Elderberry can be cooked and turned into a syrup. This syrup is used to treat cold and flu symptoms through its many nutrients: antioxidants, vitamin A, potassium, vitamin C, and fiber. This syrup is a great addition to green smoothies, Smoothie Cubes with Elderberry Syrup, or taken by the spoonful once a day.

You can buy elderberry syrup at most drug stores nowadays. Just make sure to read the labels to see what they actual put into it and how much elderberry is actually in it. You can also make your own elderberry syrup for a fraction of the price.

In our Elderberry popsicles for sore throats, the syrup works with other natural ingredients to relieve cold symptoms and boost the immune system at the first signs of a cold, or even once the cold has already been caught. 

elderberry popsicle recipe for kids

( If you’re eye balling those “popsicle sleeves” and wondering where you can get them.. check them out in our Rawkstar Smoothie Shop. )

Popsicle Ingredient Super Powers

This Elderberry popsicle recipe has a varsity list of ingredients, each chosen specifically for their flu-fighting powers. Drum roll please….

  • Echinacea: shortens the duration of a cold and reduces the odds of developing a cold.
  • Raw Honey: raw, local honey adds a load of antioxidants, as well as antimicrobial and antibacterial properties. Basically it provides energy and bacteria-fighting molecules to the body. It is also a natural soother for sore throats. (Check out this great article on raw vs. processed honey)
  • Fresh Orange Juice: contains vitamin C, a vitamin giant in combating sickness.
  • Fresh Lemon Juice: also full of vitamin C, because we can’t get enough.
  • Elderberry Syrup: antibacterial, anti inflammatory, and antioxidant properties that make it a great addition to any cold/flu fighting remedy.

Click here to jump over to my homemade Elderberry Syrup recipe

homemade elderberry syrup

Wellness Through Plants

Have we convinced you to make these pops and ease your sore throat? On top of the rawkstar ingredients in these popsicles, they are also naturally sweet (thanks, honey!), and a delicious treat.

‘Take your medicine’ never seemed like less of a chore. But seriously, we want to feel good and fuel our bodies, which includes medicinal fueling as well. My family no longer relies on over the counter or prescription medicine to help us. We stick to natural remedies that have proven to be effective in keeping us healthy year-round.

Because I believe that plants can heal, I have curated an arsenal of natural remedies. I will shout about them from the rooftops because I use them on my family and they work…plain and simple.

Access my free guide to all things natural and healing.

popsicles with elderberry syrup

Elderberry Popsicles for Sore Throats

  • Author: Jen Hansard
  • Prep Time: 6+ hours
  • Cook Time: 10 minutes
  • Total Time: 6 1/2 hours
  • Yield: 8 popsicles 1x
  • Category: Snack
  • Method: Cook + Freeze
  • Cuisine: Natural Remedy


Black elderberry (sambucus nigra) is known for its immune-boosting properties. We’ve taken this a step further by adding black elderberry syrup to a soothing, vitamin C-rich mixture to make elderberry pops.



  • 4 bags organic echinacea plus elderberry seasonal tea or other echinacea tea
  • 3 ½ cups freshly boiled water
  • 4 tablespoons raw honey
  • 4 ounces black elderberry syrup, about 1/4 cup
  • 1 cup fresh orange juice
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon ionic zinc (Trace Minerals) (1/4 teaspoon x 12 servings (50 mg each, 455% RDV) = 1 tablespoon) (optional)


  1. Place tea bags in a large glass measuring cup or bowl. Pour boiling water over the bags. Allow to steep for 3-5 minutes, or as directed on package. Remove tea bags and gently press any liquid from the bags back into the cup or bowl. Allow to cool until it is still hot to the touch, but not too hot.
  2. Stir in the raw honey and allow to dissolve. Add remaining ingredients and stir well.
  3. Refrigerate until very cold. Stir again, then fill popsicle sleeves. Lie flat or in a shallow pan and freeze until firm – 3 to 4 hours, or overnight.
  4. Enjoy one popsicle per day to boost immune system to prevent or soothe a cold or sore throat.


If you are new to elderberry or echinacea, consult your physician before consuming.

Keywords: elderberry popsicles, cold and flu popsicles

Transform your health with tasty recipes + meal plans that fuel your body so you're able to go after your passions no matter what stage of life you're in. 

Plant-Powered Meal Planner
learn more



Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Christina

    December 12th, 2019 at 10:35 am

    I can’t wait to make these. Got to keep this house healthy this winter.

  2. SGS Rawkstar Jess

    January 15th, 2020 at 11:16 am

    A healthy house in the winter is a challenge but def not impossible! Hoping your family loved the pops!

  3. Dani Mitchell

    December 12th, 2019 at 11:14 am

    All right, I haven’t technically made these popsicles yet but based on the recipe above… I can tell they will be a winner! Raw honey, elderberry, lemon juice, orange juice… come on! It’s got all the thing that’ll boost the immune system and heal the throat. Super excited to make these once I get popsicle order arrives ( I just placed it… I couldn’t wait).

  4. SGS Rawkstar Jess

    January 15th, 2020 at 11:28 am

    Woo hoo! Have you made the pops yet?

  5. Erin

    December 12th, 2019 at 12:14 pm

    Popsicles as medicine is a genius idea! Definitely going to try this when my babe gets a bit older.

  6. SGS Rawkstar Jess

    January 15th, 2020 at 11:29 am

    They are a great natural remedy for the little ones!

  7. Atlanta

    December 12th, 2019 at 12:39 pm

    Thanks for publishing this. My daughters been sick for about a month and maybe this will help cure her.

  8. SGS Rawkstar Jess

    January 15th, 2020 at 11:32 am

    We hope it does help!

  9. Atlanta

    December 12th, 2019 at 12:43 pm

    I forgot to mention this recipe also looks good. It’s definitely cold and flu season at work and home and I don’t want to get sick!

  10. SGS Rawkstar Jess

    January 15th, 2020 at 11:34 am

    These will def help you ward off the cold and flu!

  11. Dawn Shalick Hargrett

    December 12th, 2019 at 1:03 pm

    Looking forward to making this recipe with my new blender!

  12. SGS Rawkstar Jess

    January 15th, 2020 at 11:36 am

    Kale yeah!

  13. Jamie L

    December 12th, 2019 at 6:42 pm

    I am new to simple green smoothies! It is about time that I start to take better care of myself. And, what a fantastic way to start taking care of myself with simple green smoothies! I’m super excited to make the elderberry popsicles. Some of the ingredients, I’ve never heard of. I’m sure the taste is delicious!

  14. SGS Rawkstar Jess

    January 15th, 2020 at 11:41 am

    Way to take charge of your own health, Jamie! Check out the recipe for links to most of the ingredients (the ones you haven’t heard of, you can purchase online). You’re going to love the pops. You got this!!

  15. Amber

    December 13th, 2019 at 9:04 am

    Is it 4 ounces or 1/4 cup of the elderberry syrup?

  16. SGS Rawkstar Jess

    January 15th, 2020 at 11:47 am

    Four fluid ounces is about 1/4 cup.

  17. Josh

    December 13th, 2019 at 9:16 am

    Yum! Great idea! Can’t wait to try these!

  18. SGS Rawkstar Jess

    January 15th, 2020 at 11:47 am

    Hope you love them!

The BEST Green Smoothie Ever?

Yep! The #1 rated green smoothie recipe according to Google & our rawkstar community is this green gem! Kids, adults, dogs, chickens, and grandparents have all taste tested it and agree: it's the best.

Are smoothies good for you?
top Smoothie swag Under $25
Let us know what you think!
Want more recipes, wellness tips & discounts on my fav products?
Join the FREE 7-day SMOOTHIE challengE
Kale yeah!
Artboard 3