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Supercharged Elderberry Fennel Ginger beverage for immune support

Herbal Remedies, Organic, Recipe, Tea By February 8, 2021 Tags: , , , , , 26 Comments

I love Ginger! I love Elderberry! I can feel the healing spiciness soothing my throat just thinking about it!

So grateful for teas and their multitude of healing properties. Here’s one of my favorite alchemical combinations to have chillin’ in fridge for boosting he immune system all year long.


  • 5 quarts – Water
  • 2/3 cup – Elderberries
  • 1/4 cup – Fennel Seeds
  • 1/4 cup – Coriander Seeds
  • 1 Tbsp – Cardamom Seeds
  • 2/3 cup – Ginger – thinly sliced/diced
  • 1 1/4 cup – Honey (this can be adjusted according to your taste)


Add 3 quarts/liters of water to a 5 quart or larger pot and bring to a boil.

Grind the dry ingredients – elderberries, fennel, coriander, and cardamom – and add them to the pot. I haven’t seen people say to grind the elderberries before cooking elsewhere, but I feel like it helps extract all the goodness.

Dice/slice the ginger thinly and also add to the pot. I appreciate using a mandolin slicer for this task.

Once it’s boiling I tend to let it simmer for 30-60 minutes. Add the extra 2 quarts when done to bring the temperature down before adding the honey. This also saves energy as you’re heating less water for the cooking process.

I use a measuring cup to add it to mason jars leaving some space at the top so I can scoop the mash from the bottom of the pot into the jars to continue marinating.

– The tea in my 5 qt pot after simmering for an hour –
One of the five mason jars I filled getting energized by the sun!

Would love to hear comments and experiences of anyone who tries the recipe.

Remember to breathe deeply today and dwell on some things you love about yourself!


Hello world! An intro to Healthy Keith.

Fitness, Health, Herbal Remedies, Natural Remedies, Organic By September 22, 2015 No Comments

Who is Healthy Keith?

A man who has been called many things:  “Dr. Keith”, Life Coach, Herbalist, Father, Friend, Crazy, Generous . . .

I found the default “Hello world!” subject of the first post appropriate and amusing considering my career as a programmer.

The journey began a few years ago on a quest to fortify teeth and quell anxiety.  Sprouted bread and grass-fed butter became a staple and lemon balm capsules were taken for anxiety only to discover they also aided allergies.

The fitness/strength revolution began with an invitation to participate in a Spartan Race.  A runner when younger, I never appreciated the need for strength training and had the revelation fairly recently that strength training and flexibility are paramount to any fitness regimen.

Self diagnosed high-functioning Aspergers with low latent inhibition, so I absorb/analyze everything, distilling the truth and sharing it with those open to hearing it.

It all comes down to a desire to help and heal people, preferably using the “teaching to fish” model so nutritional awareness spreads like wildfire.

We also live busy lives, so I focus on identifying non intrusive habits to implement that don’t impact our lives other than to make them healthier and more awesome.  #IntegratedFitness

My hope is that people will learn how to heal themselves through proper nutrition, spread that knowledge, and live more fulfilling lives.  Everything is more fun when you’re fit!