Foraging Rose Hips and Making Syrup: A Connection to Nature and Wellness

Rose hips, the vibrant red or orange fruits of wild roses, are a hidden gem in the world of foraging. Packed with nutrients like vitamin C, antioxidants, and flavonoids, they’re a perfect addition to your pantry as the weather cools. Harvesting and transforming these tiny fruits into a flavorful syrup connects you to the rhythm of the seasons and provides a natural remedy to enjoy all winter long.

Where and How to Forage for Rose Hips

Rose hips can be found on wild rose bushes in a variety of environments, including meadows, riverbanks, forest edges, and even along trails. In Northern New Mexico, I’ve often come across them in places like the Carson National Forest, where the rose bushes grow wild and untamed.

The best time to harvest rose hips is in late summer through early fall, particularly after the first frost. The frost helps soften their texture and enhances their natural sweetness. Look for fruits that are brightly colored, either red or orange, and slightly soft to the touch. Avoid any that are shriveled, overly hard, or growing in areas treated with pesticides or exposed to road pollution.

When you’re out foraging, bring a pair of gloves and pruning shears to make the process easier, as rose bushes are thorny. Be mindful of harvesting sustainably—take only what you need, leaving plenty for wildlife and for the plants to continue their natural cycles.

Preparing Rose Hips for Use

Once you’ve collected your rose hips, rinse them thoroughly to remove dirt and debris. If you plan to use them whole, you can simply remove the stems and the flower ends. For recipes like syrups, where you’ll be straining them, you don’t need to remove the seeds, though doing so will make for a smoother final product. If you do remove the seeds use gloves, the fibers are very itchy. 

Dried rose hips can also be used in this recipe. If you’ve foraged more than you can use fresh, spread the cleaned rose hips on a tray and let them air-dry in a warm, well-ventilated space. Store them in an airtight container for use throughout the year.

Rose Hip Syrup Recipe

Rose hip syrup is a versatile and flavorful addition to your kitchen. Use it to sweeten teas, drizzle over pancakes, stir into yogurt, or even add a splash to sparkling water or cocktails.

Ingredients

• 2 cups fresh or dried rose hips (cleaned, with stems and flower ends removed)

• 4 cups water

• 1 cup raw honey (or adjust to taste)

• 1 cinnamon stick (optional) or a few sprigs of mint or rosemary

• 1 teaspoon lemon juice (optional, for brightness)

Instructions

1. Simmer the Rose Hips

In a large saucepan, combine the rose hips and water. Bring the mixture to a boil, then reduce the heat and let it simmer gently for 30–40 minutes, or until the rose hips are soft and the water takes on a deep red hue.

2. Mash and Strain

Remove the pot from heat and mash the rose hips with a spoon or potato masher to release their juices. Strain the mixture through a fine-mesh sieve or cheesecloth into a clean bowl, pressing the pulp to extract as much liquid as possible.

3. Sweeten and Enhance

Pour the strained liquid back into the saucepan. Add the honey, cinnamon stick, and lemon juice, if using. Simmer the mixture for another 10 minutes, stirring occasionally, until the honey is fully dissolved and the syrup thickens slightly.

4. Cool and Store

Let the syrup cool completely before pouring it into sterilized glass bottles or jars. Store it in the refrigerator, where it will keep for up to 2 weeks.

Serving Ideas

• Add a spoonful to your favorite herbal tea for a tangy-sweet boost.

• Drizzle over pancakes, waffles, or oatmeal.

• Mix with sparkling water for a refreshing mocktail.

• Use as a natural sweetener in baked goods.

Why Make Your Own Syrup?

There’s something deeply satisfying about turning foraged ingredients into something you can savor and share. Homemade rose hip syrup is not only delicious but also offers a nutrient-packed alternative to store-bought sweeteners. It’s rich in vitamin C, which can help boost your immune system, and its natural antioxidants support overall wellness.

For me, foraging rose hips is more than just gathering an ingredient; it’s an opportunity to slow down, appreciate the beauty of the landscape, and bring a piece of that experience into my kitchen.

Next time you’re out exploring nature, keep an eye out for those bright rose hips dotting the bushes. With a little effort, you can turn these wild fruits into a homemade syrup that tastes like a celebration of autumn itself.

What’s your favorite way to use rose hip syrup? Share your ideas and experiences in the comments below!