*MASTER TONIC* what it is and why it's so good for you {Nature's

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*MASTER TONIC* what it is and why it’s so good for you {Nature’s “flu shot”}

Flu Season is upon us and so it is time…14492609_1126158860800502_749872313009883470_n

I talk about “Master Tonic” every season.  And inevitably, every season, there are several friends, followers, or patients that ask me, “what is it that again?” and “wait, what exactly is in it?”

Basically, it is “nature’s flu shot” (although I hate saying that).  In my family, we try to avoid anything that will compromise our immune system; We skip out on copious antibiotics, prescription drugs, over the counter medicines, vaccinations, unhealthy food choices, etc as much as we can.  Rather we prefer to strengthen our immunity naturally.  And, we believe in “food as medicine.”  Whole food supplements, homeopathic remedies, herbs too, and tonics.  So, this tonic is a really great start to boost your seasonal immunity.  We always have it on hand in the fridge so at the first sign of a sniffle or sore throat?  Yep…a shot of the tonic. One or two of these a day and you’ll be good as new in a few. img_1942

Believe it or not, nature gives us exactly what we need, when we need it.  Local, seasonal food actually does more to prevent dis-ease than most of us know – these days anyway.  Our ancestors knew it.  Ancient traditional healers knew it.  And the extensive research of Dr. Weston Price* shows us it is so.  “Master Tonic” really is the best of the best as far as immune-boosting natural medicine is concerned.

So, this is MY version.  There are many, but this one suits me best. Here ya go:


  1. garlic
  2. ginger
  3. cayenne
  4. turmeric
  5. black pepper
  6. lemon juice
  7. apple cider vinegar (preferably Bragg’s but definitely a brand that is organic & contains “the mother”)
  8. maple syrup (preferably grade-B)
  9. honey (raw & local)
  10. cinnamon
  11. onion

Preferably all organic, all raw, and all fresh.  Grated and then blended with all the pulp remaining.  If you only have powder or flakes or whatever that’s ok too, but raw organic is the BEST.


Coconut Curry Butternut Squash Soup from the other night. Not ALL of the Master Tonic ingredients, but many!

Folks ask “how much of each?”  I always respond with “as much as you can tolerate.”  It should be as spicy as you can possibly make it without blowing your head off.  It will kinda taste like a sweet-and-spicy Thai chili sauce.  In fact, it is so easy to use this in soup or sauce recipes to make delicious seasonal family dinners while keeping everyone healthy!  Add even SOME of these ingredients to your regular diet and meals to boost your wellness.  If you are extremely sensitive to spicy, follow the “shot” with a “chaser” of rice, almond, or coconut milk (must be non dairy to prevent excess phlegm and inflammation).  It is much the same as how you would cool your palate with Thai tea or coconut in your curry at your fave Thai or Indian restaurant, or Horchata after spicy Mexican food.

OK, so I’m sure you are wondering how these various food items can be so miraculous.  Delicious, sure, but curative?  What exactly makes this food into medicine?  For that, follow along – here’s a little light reading…


Historically, garlic has been known to combat sickness (and not just ward off Vampires! although you can see how that myth is seasonally appropriate as, inexplicably, illness does rise in October).  Garlic contains a compound called Allicin that has many medicinal properties.  It also contains significant amounts of  Vitamin C, Vitamin B6, & Manganese. It is good for combating high blood pressure/hypertension, and likewise improves cholesterol thus lowering one’s likelihood of heart disease.  It’s strong concentration of antioxidants prevents sickness as well as preventing Alzheimer’s and dementia. Garlic is anti-inflammatory, antibacterial, and anti-viral.  Finally, it’s allyl sulfides hep prevent cancer.

for more info, go here: https://authoritynutrition.com/11-proven-health-benefits-of-garlic

or here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60


Not just for nausea (although it does do wonders for nausea when you’re preggers!- fresh only though – no supplements!). Ginger is shocked full of nutrients and bio active compounds that are super healthy for your body and brain.  Ginger helps with digestion, reduces nausea, and most importantly, fights the flu.  It’s natural oil, gingerol, is a bioactive compound responsible for anti inflammatory and antioxidant effects.  Because it is anti-inflammatory, ginger reduces muscle pain and soreness.  The root also boasts anti-diabetic properties by lowering sugar, helps to prevent heart disease, and reduces menstrual pain, as well as lowers cholesterol.  Studies show that gingerol has even been found to help prevent cancer.

for more info, go here: https://authoritynutrition.com/11-proven-benefits-of-ginger/


Too hot! Hot Damn! Call the Police & the Fireman!  But really, Cayenne is a powerhouse of health.  Full of Capsaicin, the question really is, what CAN’T it fix?

Firstly we’ll start with our gut.  Capsaicin increases the digestive fluids, starting with saliva, and down on into the stomach.  By doing so, it fights bacteria that could cause an intestinal infection.  It also helps with digestions and aids in fighting diarrhea that is caused by a bacterial infection (and God knows flu diarrhea can be nasty). Capsaicin acts as an antioxidant, protecting the cells from free radicals.  Plus, Cayenne is highly effective in cancer prevention. Capsaicin is a mucus thinner, and can help get mucus out of the lungs (very good when you have the flu!). It is thought to strengthen lung tissues and help to prevent emphysema.

Cayenne is full of beta carotene and antioxidants that support your immune system.  It raises your body temperature and thus increases the activity 0f the immune system. And, it is full of Vitamin C to further prevent infection.
Cayenne also contains Vitamin A and Vitamin E, both antioxidants that reduce inflammation. Because of its anti-inflammatory qualities, the spice prevents allergies and their associated symptoms (which are similar to flu symptoms right?). It has anti-fungal properties that can prevent systemic Candida and thusly prevent joint pain, further digestive disorders, and a weakened immune system.
Lastly, Cayenne boosts metabolism, improves energy levels, aids in weight loss, can help with eczema, repairs damaged skin, and reduces migraine pain (flu headaches are the worst!).
for more info, go here: https://draxe.com/cayenne-pepper-benefits/

or here: http://www.webmd.com/pain-management/tc/capsaicin-topic-overview


I know!  All the rage now!  Everyone is talking and tweeting about the anti-inflammatory benefits of turmeric. The “Golden Latte” is on the tip of many westside hipster tongues. Well, it is true. This spice has amazing anti-inflammatory qualities! Here’s the scoop:

Turmeric is what turns curry yellow and has been used in India for thousands of years. The thing that makes it medicinal is it’s compounds called curcuminoids, most notably, curcumin; The famed antioxidant with anti-inflammatory effects.  But what is MOST important and many folks don’t know, is that you MUST consume turmeric in conjunction with black pepper.  The black pepper contains piperine, which increases your blood’s ability to absorb the curcumin by as much as 2000%!  Also important, and why the ‘golden milk’ works well as a delivery system, is that turmeric is fat soluble, so it should be consumed with a fatty meal.

160608coachturmeric2What else is cool about this hip spice? It helps to improve brain function and lowers the risk of brain dis-eases such as depression and Alzheimer’s.  How? not to get too sciency, but many brain disorders are linked to decreased levels of Brain-Derived Neurotrophic Factor (BDNF).  Curcumin can increase levels of BDNF, therefore delaying and/or even reversing age related decrease in brain function as well as common brain diseases.  Curcumin can cross the blood-brain barrier, which is the reason that it is believed to aid dramatically in the prevention and reverse of Alzheimer’s disease. One of the characteristics of this vastly unstudied disease, is a buildup of proteins called Amyloid plaques.  Studies show that curcumin is helpful in the removal of these plaques. Oxidative damage and inflammation play a major role as well, both of which are beneficially affected by the curcumin in Turmeric. As it aids in the brain, curcumin is also thought to just plain make you smarter.

Oh and btw, as it is anti-inflammatory, curcumin helps with arthritis, even rheumatoid arthritis.

As you may or may not realize, inflammation is your body’s way of insulating itself when it is damaged, but it also causes pain. So why is turmeric good for preventing/recovering from the flu? um, decreases your inflammation, duh.

*Oh and on a healthy side note*…You may have heard about the recent recall.  If not, now you do. Elevated levels of lead have been found in six brands of powdered turmeric, all from the parent company Gel Spice: Spice Select, Market Pantry, Gel (2 lots), Clear Value, Lieber’s, and Spice Supreme (For more on that go here: http://www.foodsafetynews.com/2016/08/six-brands-of-turmeric-added-to-recall-for-excessive-lead/#.WA7e-qOZPR1). Suffice to say be aware of your product and from whom you are purchasing.

For more info re the benefits of turmeric, you can go here: https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

Black Pepper:images

So, above we mentioned how this spice works in conjunction with turmeric, but it also has many medicinal qualities of it’s very own and is used frequently in Ayurvedic medicine. In addition to the afore mentioned piperine, black pepper also contains iron, potassium, calcium, magnesium, manganese, zinc, chromium, Vitamin A, and Vitamin C.

As with it’s bestie curcumin, piperine increases the bioavailability of many other nutrients namely Vitamin A, C, selenium, and beta carotene. It also helps to stimulate digestion and as a result can help prevent or colic, bloating, indigestion, flatulence, and constipation (all horrid flu symptoms). It’s antibacterial qualities prevent intestinal bacteria and aid in a healthy gut biome. Studies show that piperine speeds up your metabolism, suppresses fat accumulation in the body, promotes urination, and perspiration, and as a result aids in detox as it helps to remove toxins from the body (just sweat it out).

for more info, go here: http://www.top10homeremedies.com/kitchen-ingredients/top-10-health-benefits-black-pepper.html

Lemon Juice:

No…not lemonade, not “from concentrate,” not reconstituted, and most certainly not from a plastic lemon-shaped bottle! Raw, fresh-squeezed and organic if you please.

First off, Lemons are packed with vitamin C, and not just a little, they have 187% of the daily value, so super-duper for your immune system! Together with the flavonoid glycosides esperetin and naringenin, free radicals haven’t much of a fighting chance.

Additionally, lemons contain thiamin, riboflavin, pantothenic acid, iron, magnesium, vitamin B6, calcium, and copper, folate, and potassium. The more healthy minerals in you, the healthier you are. Lemons contain Vitamin A, and flavonoid anti-oxidants like alpha, and B-carotenes, B-cryptoxanthin, zea-xanthin and lutein all of which are antioxidants.


Surprisingly, lemons are NOT acidic (weird I know!) they are actually alkaline and work to balance your body’s pH. Most sickness cannot exist in an alkaline environment, notably cancer. Their alkaline nature relieves the body of excess acid, reducing pain in the joints, muscles, and fibrous tissue.

“There is often misunderstanding of lemon’s pH outside the body versus inside the body.  Let’s get this straight and expound on 10 benefits of regularly taking lemon juice with warm water (note: NOT equal to lemonade!)

Outside the body, lemon juice is acidic (pH is below 7).  This is a non-issue. Everyone knows this.  It’s a citrus fruit.

Inside the body however, when lemon juice has been fully metabolized and its minerals are dissociated in the bloodstream, its effect is alkalizing and therefore raises the pH of body tissue (pH above 7 is alkaline).  Please notice the difference.” (http://www.vitalitylink.com/article-holistic-health-2055-lemon-juice-acidic-alkaline-body-water)

And one last interesting fact.  We all know that staying hydrated when you’re sick is essential (especially when you’re loosing bodily fluids literally in all directions!).  Interestingly enough, “a small amount of lemon juice will quench thirst more effectively than many times the amount of water. Experienced travelers declare that when they add lemon juice to ordinary drinking water, in various localities, it acts as an antiseptic and prevents illness due to allergy to different water supplies.” (http://www.beliefnet.com/wellness/health/physical-health/hidden-health-secrets-of-lemons.aspx?p=9)

for more info, go here:


or here: http://www.beliefnet.com/wellness/health/physical-health/hidden-health-secrets-of-lemons.aspx

or here: http://www.nutrition-and-you.com/lemon.html

or here: http://www.vitalitylink.com/article-holistic-health-2055-lemon-juice-acidic-alkaline-body-water

Apple Cider Vinegar:

To start, let’s quote Patricia and Paul Bragg from their book “Apple Cider Vinegar Miracle Health System:”unknown-4

“Research worldwide supports and commends what Hippocrates (the father of medicine) found and treated his patients with in 400 B.C. He discovered that natural, undistilled Apple Cider Vinegar (or ACV)* is a powerful cleansing and healing elixir, “a naturally occurring antibiotic and antiseptic that fights germs and bacteria” for a healthier, stronger, longer life!

The versatility of ACV as a powerful body cleansing agent is legendary. It’s been traced to Egyptian urns as far back as 3000 B.C. The Babylonians used it as a condiment and preservative, while Julius Caesar’s army used ACV tonic to stay healthy and fight off disease. The Greeks and Romans kept vinegar vessels for healing and flavoring. It was used in Biblical times as an antiseptic and a healing agent and is mentioned in the Bible. In Paris during the Middle Ages, it was sold from barrels by street vendors as a body deodorant, healing tonic and a health vinegar drink.

Even Christopher Columbus and his crew on his voyage to discover America in 1492 had their vinegar barrels for prevention of scurvy as did the soldiers in the American Civil War. For centuries in Japan, the feared Samurai warriors drank it for strength and power. ACV has been used for thousands of years not only for health reasons, but also as a cleansing agent to remove bacteria, germs, odors, and even stains and spots.”

purchase the book here: http://bragg.com/zencart/index.php?main_page=product_info&cPath=8&products_id=22

But really, ACV is redonk good for you.

Starting with its Antimicrobial properties…yes! it is good for CLEANING. Your house, your hair, your face, but more importantly, your CELLS. The organic acid (primarily acetic acid, passes into your cell membranes to kill bacteria lurking there. And um…Buh Bye bacterial infection! Naturally, foods that have been fermented with ACV have a powerhouse of antimicrobial organic acids (amino acids) including not only acetic but also lactic, ascorbic, citric (no not from citrus), malic, propionic, succinct, and tartaric (not found in steak tartar, snigger).  “One study found acetic acid to be lethal to even E. coli O157:H7, while other research has shown substances such as acetic acid, lemon juice, or a combination of lemon juice and vinegar to be effective against salmonella.”

You might have guessed that like many of the “Master Tonic” ingredients, ACV has its own load of antioxidants, some of which include catechin, epicatechin, and gallic, caffein, and chlorogenic acids.

And it helps with heartburn and acid reflux (both common with the flu right?) Did you know that acid reflux ironically is a result of TOO LITTLE acid in your stomach? Adding all the above to your belly will relieve all that.

Be sure to get an ACV that is organic and be CERTAIN that is has the “Mother” in it. yes. that gooey globular slimy thingy in the bottom. That is SOOOPER good for you. it is an amino-acid based substance made from acetic acid bacteria.  That stuff helps reduce muscle damage caused by inflammation. Weird huh?

for more information go here: http://articles.mercola.com/sites/articles/archive/2014/06/14/vinegar-health-properties.aspx

Maple Syrup:unknown

Maple syrup is DELICIOUS! But, believe it or not, is also incredibly nutritious! Of course, we are not talking about Mrs. Butterworths, okay? I mean 100% pure maple syrup…you know, like from a Maple tree? (Didn’t ya’ll read the “Little House on the Prairie” books? remember Pa gets it from the ACTUAL trees in the forest in Vermont?) As for nutrients, it contains water, protein, fat, carbohydrates, and sugars. Wait, protein? yes, protein.  And the minerals, tho! Full of calciumironmagnesiumphosphorus sodiumpotassium, and zinc. As well as vitamins! thiamin, riboflavinniacin, and B6.

You guys know about antioxidants obvs, so I won’t get into it AGAIN, but suffice to say that maple syrup, surprisingly, has antioxidant properties that are highly important for the body. Primarily it is the Manganese present in the maple syrup that supplies superoxide dismutase (an oxidative enzyme) to help rid the mitochondria of free radicals that occur during normal metabolic function.

Maple syrup contains not only Manganese but Zinc as well, both of which help boost the number of white blood cells in to support the Immune System and help fight infection.images-1

Again I must insist on 100% pure organic. And preferably Grade B if possible, as it is less filtered/refined and will contain many more of its natural goodness (As a rule, it is always best to go for the less processed of anything really).  A couple of easy to find brands that I trust are Spring Tree (which can be found at most organic grocers or coops), Simple truth (if you shop at Ralph’s – although your money does go the Koch Bros when you shop there so there’s that), or Trader Joe’s has a great one or two and maybe sometimes even the Grade B!

for more info, go here:

https://www.organicfacts.net/health-benefits/maple-syrup.html https://draxe.com/maple-syrup-nutrition/

Raw (local) Honey:raw-local-honey-is-the-cure-for-seasonal-allergies

The ancient liquid gold! No, really!

“Health benefits of consuming honey have been documented in early Greek, Roman, Vedic, and Islamic texts and the healing qualities of honey were referred to by philosophers and scientists all the way back to ancient times, such as Aristotle (384 – 322 BC) and Aristoxenus (320 BC).”(http://www.medicalnewstoday.com/articles/264667.php)

In fact, bee barf packs an arsenal of antioxidants including disease-fighting antioxidant flavonoids pinocembrin, pinostrobin and chrysin, all polyphenols that significantly boost one’s immune system. “Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include ironzincpotassiumcalciumphosphorousmagnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. In addition, the nutraceuticals contained in honey help neutralize damaging free radical activity.” (https://draxe.com/the-many-health-benefits-of-raw-honey/)

It is exceptionally good for sleep (god knows we all need SLEEP when we have the horrid flu!) and if you don’t get worn down in the first place, then you won’t get sick. To quote Dr. Axe…

“Raw honey promotes restorative sleep in two ways. By consuming honey before bedtime, it restocks the liver’s glycogen supply and prevents the brain from triggering a crisis search for fuel, which can wake you up. Secondly, eating raw honey fosters the release of melatonin in the brain by creating a small spike in insulin levels, which stimulates the release of tryptophan in the brain. Tryptophan converts to serotonin, which is then converted to melatonin.

Melatonin also boosts immunity and helps rebuild tissue during periods of rest.”

Did you know that honey actually helps with seasonal allergies? Yes! Because the raw honey is made from the very blossoms that cause you to sneeze and have itchy watery eyes. The delicious delivery system provides your body with a sort of inoculation against your local seasonal pollen. Of course, it’s gotta be from a local hive or the pollen won’t have it’s effect, and also of course, the honey must be raw in order to retain traces of the offending flora and fauna.

And finally, honey is a miraculous cough suppressant. “Raw honey has been shown to be as effective in treating coughs as over-the-counter commercial cough syrups. Increasing scientific evidence shows that a single dose of honey can reduce mucus secretion and coughs. In one study, honey was just as effective as diphenhydramine and dextromethorphan, common ingredients found in over-the counter cough medicines.”images

In fact, “The World Health Organization (WHO) and American Academy of Pediatrics recommend honey as a natural cough remedy.

A 2007 study by Penn State College of Medicine suggested that honey reduced nighttime coughing and improved sleep quality in children with upper respiratory infection better than the cough medicine dextromethorphan or no treatment


for more info, go here: https://draxe.com/the-many-health-benefits-of-raw-honey/

or here: http://therawnakedtruth.me/raw-local-honey-natures-cure-for-seasonal-allergies/

or here: http://www.medicalnewstoday.com/articles/264667.php


OK, so cinnamon is another one that is super good for you in so many ways! To start, it can lower bad cholesterol, help treat type 2 diabetes, is used to treat the symptoms of Parkinson’s and Alzheimer’s, can help manage Polycystic ovarian syndrome, and has anti-carcinogenic properties (prevents cancer). Traditional  Chinese medicine and Ayurveda have depended on cinnamon for thousands of years to treat colds, indigestion, and to promote higher brain function, lessen cramps, and for it’s anti-clotting properties. Cinnamon is believed to improve energy, vitality and circulation.

You see cinnamon is made of what is called cinnamaldehyde, which is why it has antifungal and antibacterial properties.  As well, it has a very high concentration of antioxidants (there’s that word again!), which reduct inflammation and protect the body from free radical damage.

It is important to note that there are several kinds of cinnamon; Know that *Ceylon cinnamon* is the one to look for. Don’t fall for Cassia or Chinese cinnamon (ironic, I know, considering the recommendation from Chinese Medicine right? be wary…). Also, know that too much cinnamon may cause digestive issues as the spice apparently cannot tell the difference, once in your gut, between good and bad bacteria. It is advised that if you are using copious amounts of cinnamon (please no more than 6 grams daily!), you should add probiotics to your diet to encourage the good gut flora (but you know you should be doing this anyway, right?).

summarized from the following: http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html#

for more info, go here: https://authoritynutrition.com/10-proven-benefits-of-cinnamon/


Where to start? These epic orbs are like little bombs of health! Along with all of the items on this Master Tonic list, onions have been used for thousands of years by almost all cultures and societies. They are indomitable!

Ok, why? well, onions have significant amounts of Vitamin C and B6, iron, folate, potassium, and Manganese, as well as the phytochemicals known as allium and allyl disulphide (which become allicin) that are the powerhouse of the bulb. Onions are anti-inflammatory, cancer-fighting, diabetes-preventing, blood pressure lowering, and coronary artery disease preventing.

Significant amounts of polyphenols (another phytochemical in onions) and an antioxidant flavonoid called quercetin account for the reputation onions have for disease prevention. Quercitin has proven anti-cancer, anti-inflammatory, and anti-diabetic functions, helps prevent histamine release, and prevents the inflammatory processes associated with asthma. Polyphenols also play an important role as a prebiotic, increasing the ratio of beneficial bacteria in your gut, which is important for health, weight management, and disease prevention. Prebiotics are indigestible to you, but they help nourish beneficial bacteria in your body. These beneficial bacteria in turn assist with digestion and absorption of your food, and play a significant role in your immune function.

Luckily, cooking onions in soup doesn’t diminish their quercetin value – it simply transfers to the broth. The flavonoids in onions are more concentrated in the outer layers, so discard as little as possible. (As you can imagine, French onion soup is shock full of the good stuff!)

the above is summarized from: http://articles.mercola.com/sites/articles/archive/2016/01/04/health-benefits-onions.aspx




Pumpkin soup by Dr. Eric the other night. You’d be surprised how many of the tonic ingredients are in here. we LOVE seasonal remedies!

Blah Blah Blah Blah….Wait, did you finish? You read it all? Really? No skimming? Golly, that was quick. I mean, it took me, like, two months to write it! All those summaries of each ingredient, jeez! tedious! But super important. for reals.

So now do you see why Master Tonic is the real deal? Why it is so EPIC for you? Did you notice a recurring theme? (*hint: antioxidants! anti-inflammatory! immune-support!*) I sure hope I have been convincing. Because we’ve got to give our immune system a good, running start! We are now in the thick of flu season and no one wants to be under the weather for the holidays. At the very least, I know my rantings have influenced the habits of a few of my neighbors, lol. In fact, Dr. Eric was home with the flu just this weekend (you bet I was feeding him shots of this stuff)! And right on cue, our neighbors Tim & Vicki say, “Master Tonic!” I LOVE that. It makes me so happy. Because really, food IS MEDICINE. And sickness can be prevented if we are knowledgable and careful in our food choices.  As you can see from some of the photos here, use it in your cooking too! An easy way to make your food deliciously seasoned, AND super healthy. Combined with your homemade bone broth/chicken stock, you are good to go!


“Faux-Pho” from last month – full of many of the master tonic ingredients! and made with homemade bone broth too. an immune support powerhouse!

Hey, I sure hope you guys don’t get sick. And if you do, hope this helps!

Big hugs,

Coby Dahlstrom (aka #mrsdrdahl)


Dr. Eric P. Dahlstrom, D.C., L.Ac.
Santa Monica Healing Arts

Providing Chiropractic Care and Acupuncture in Santa Monica since 1999 (http://santamonicahealingarts.com). Check out our 5-star Review on Yelp (http://www.yelp.com/biz/santa-monica-healing-arts-santa-monica) or find us on facebook (https://www.facebook.com/pages/Santa-Monica-Healing-Arts)

~ follow us on
twitter: @SMHealingArts
facebook: “Santa Monica Healing Arts”
instagram: @mrsdrdahl
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*for more info re Dr. Price go here: (https://en.wikipedia.org/wiki/Weston_Price)

As Promised: “Wear-Your-Helmet” Quiche

Any of you dear readers remember our instagram photo from a few months back?

Geez, I guess it was late July or early August?


“Wear Your Helmet” Quiche

My how TIME FLIES!  Well, I promised you both the story AND the recipe for what I like to call:

“Wear Your Helmet” Quiche.

First, the STORY.

(BTW: if you wanna skip the story, be my guest.  Just scroll down for the recipe.  I won’t be offended.)

Ok, so, you likely know that Dr. Eric (the hubs) and I have kids, right?  Our boy, Wyatt #minidrdahl, is 11, in 7th grade, and all of that.  Wow, I am so grateful that he loves to get outdoors to hang with his buddies.  Gotta get his 5’6″-tall-men’s-size-10 1/2-shoe-wearing-self outta the house!  Luckily, we live in an area where it is what I consider “safe” enough for them to cruise around the neighborhood in say, a 5 mile radius.  On the weekends, they speed off on their scooters or bikes, going house to house, to the park or to the local pizza joint (to buy FRIES ONLY – Hi, no wheat no dairy!).  Wyatt checking in by text every so often.  He is cool, yo.  Except that I MAKE HIM WEAR HIS HELMET.

Wyatt aka #minidrdahl

Wyatt aka #minidrdahl

Not all  of his friends do.  Wear their helmet that is.  Because it doesn’t look fly.  So every time I get the “Gawwwd MooOOoommmm…why do I hafta…blah blah blah…”  I launch into the SAME diatribe.  It goes something like this:  “I know you are really safe son.  I know you are a really dope _____ -rider.  And you NEVER do anything wrong.  But it is NOT YOU that I am WORRIED ABOUT.  Dooood, it’s the twentysomething college frat kid who lives down the street who zips around the corner in his Beemer blasting the tunes, not looking where he is going, that will knock your $&*% down. You won’t even know what hit you and your BRAINS WILL BE ALL OVER THE STREET.  It is not about your skill as a _____ – rider, son.  Please, an accident is called an accident because it happens by ACCIDENT.  I love your brain INSIDE your head.  I don’t care if it looks laaaaaame.  Do it anyway, or I’m taking away the Nook, your cell phone, and the wheels too!  Oh and don’t even THINK of taking it off when you get outta sight, because I have MOM SPIES  all over the hood.  Also BTW, you can’t wear your flat bill under the helmet leaving it unbuckled – that won’t fly.  Only thing’ll fly is your helmet right off your head and your skull will still crack like an EGGSHELL all over the pavement.  “Yes, I know so-and-so is going to think you are a loser, but he’s gonna look like an EVEN BIGGER LOSER when his face is smashed-in with bits of glass and gravel stuck in his flesh and his teeth missing…  “OK Mom, whatever…”

My son’s “wheels”

And as if that isn’t embarrassing enough in front of his friends, some of which are older, I will even lay this on  HIS FRIENDS!  His OLDER friends!  Oh boy, what nerve I have.  There’s this one kid, who I adore by the way, my good friend’s son, I’ll call him “J.”  He is 13.  This guy rules the school.  Apparently he has since he was just a toddler.  Handsome, funny, likable and hip, “J” has enough baby face and manners to get away with a wee bit too much.  But, so far anyway, he is a lot of talk and swagger.  Most of his “mistakes” are still pretty innocent, like throwing eggs at the neighbor’s house, for example.  At 13, I think this is a punishable, but forgivable, teen rite of passage (but don’t let him know I said that!).  Anyway, “J” NEVER wore his helmet.  So, I always layed into him.  It’s kind of a little joke now, cause my diatribe gets even more gory each time.  Sure enough though, at least till he’s outta sight, he puts in on.  Buckled.

But  even with all that, “J” concussed himself this summer.  Back in July.  What do you think happened?  Yep, scooter accident.  Catching air off some tree-root-sidewalk-crack-as-a-jump on his high-end fancy wheels, he bit it, hard, going quite fast as he tells it, on the concrete.  Believe me, I was so temped to say “I told you so! NANANANANANA!  HAHAHA, serves you right!”  But I didn’t.  All I had to do was LOOK at him, and he knew.  I didn’t say anything.  He was hurting poor kid.  He was really out of sorts for a good couple of weeks.  So instead of making him feel worse, I made him a “get-well” quiche.  Because real men eat quiche.

No, really I made him a quiche because, as I’ve mentioned before, I’m the kind of cook that likes to use what I happen to have in the house to make something yummy.  So I looked in my fridge and cupboards to see what had been harvested from the “Dahlstrom Farm” that I could use to cook him a “recovery” meal.  I didn’t have time to go the market; I had just enough time to make something and deliver it.  I had a lot of fresh eggs, cheese, and way too much yellow squash.  I also had bacon but no ham.  Huh, I could make “J” a quiche but how can I make him LIKE it.  Lots of bacon…hmmmm...


“J” and his Mom

I thought about “J” and what I’d seen him eat over the past years.  I like to think I have been influencing him to eat well.  It is a known fact that he eats spinach, thanks to me.    The Chinese take-out kind, cooked in loads of garlic.  OK, so, I knew he liked GOOD food, man food, barbq and such, but he doesn’t like to eat vegetables so much.  They need to be “disguised.”  And I knew he prefered savory but with a little sweet.  I thought about the time I ate breakfast with him at the hotel after we all went to the Renaissance Faire, and he was scarfing bacon.  “J” eats his bacon in a unique way.  You see he likes syrup on the bacon, but he likes the bacon crispy, and he doesn’t like the flavors to mix on his plate.  So he literally dips the bacon into the maple syrup kind of like you would chips into dip or like a French Dip Sandwich.  My mind went into action, as did my chopping knife, and I hoped that he would like the crazy concoction that I was going to whip up.

I didn’t taste it.  An hour later, I took it over to “J’s” house still warm from my oven.  I told him what I had made and how I had made it FOR HIM, with him in MIND, and that I hoped he liked it and that I hoped he would feel better soon.  Told him that he needed to eat it to give me the review cause it was a totally NEW never been done before thing.  There’s nothing like a love-cooked meal to heal.

When I spoke to him next, who had two thumbs?  That guy!  Yay.  His mother, my fab friend, even said that he ate TWO PIECES.

I have made this recipe for my own family since, and it was met with hearty approval by all with seconds being had by all except #minimrsdrdahl who doesn’t consume as much as the larger Dahlstroms can.  It even did well on the “rate-a-meal” scale, receiving a 9/10 in the “Brunch” category.  Special thanks to Grammy Mary for inventing this fun family mealtime game that keeps us all interested in eating well.

Finally, you’ll be happy to know that “J” soon recovered from his concussion and all of it’s symptoms.  Not a few weeks after, summer was well under way again when they spent a day at Knott’s Berry Farm on all those GNARLY rides.  I guess his Doc gave him approval to shake his brain around in his skull some more.  crazy kids.

And who wears his helmet now without being asked?  My son, Wyatt.


Following is the recipe that was created with “J” and all hisself in mind…

Before I start, I will state my usual caveat.  I do not follow recipes very well, or write them often.  I do love to cook but I usually just make do with what ‘s on hand.  As I have mentioned before, I am a “little of this a little of that” kind of cook, with things turning out a little bit different each time.  So, please bear with me if the amounts are not EXACTLY right.  Use your best judgement, and by all means, make it the way YOU like :o) It’ll turn out fine!

FYI, I learned to make quiche in a kitchen in the south of France, where there was no recipe and the belle fille who taught me, literally only said…“un peu de ca, et comme ca, aussi cette chose ici,…et viola!”  So I just estimate every time the way I was taught  en Franceet toujours, c’est bon!  Mais, c’est vrai, it is yummy ’cause it is cooked with LOVE! <3

You will need:

Bob's Red Mill Gluten-Free All-Purpose Flour

Bob’s Red Mill Gluten-Free All-Purpose Flour


  • 1 8 inch Pie Pan
  • 1 C Bob’s Red Mill Gluten Free All Purpose Flour (or regular All Purpose Flour)
  • 1 tsp Xanthan Gum (only if using the Gluten Free flour)
  • 1 Cube Butter at room temperature
  • 1 tsp Organic Pure Cane Sugar
  • a pinch of Sea Salt
  • 2 Tbs(?) filtered Water


  • 5 fresh Organic Free-Range Eggs, beaten
  • 1/2 C Greek Yogurt – We prefer FAGE  – We use greek yogurt as it is lower fat and contains healthy gut flora as well as creamy goodness (you may substitute sour cream, creme fraiche, cream-cheese, low-fat yogurt, goat yogurt, milk, soy milk, heavy cream, goat milk, almond hemp or rice milk, etc.)
  • 1 C Sharp Cheddar Cheese, grated – We prefer “extra sharp” Tillamook as it is rBGH-free and yummy
  • 1/2 Organic Brown Onion, chopped
  • 2  large Organic “Spring” Onions aka Green Onions, chopped
  • 2 Springs Fresh Rosemary, minced
  • 6 strips Organic Bacon – We suggest Applegate Farms as it is uncured and contains no nitrates or added chemicals (I also prefer it’s thin cut so it crisps up and all the fat cooks off)

    Uncured – No Nitrates – No added Chemicals

  • 3 Tbs Pure Organic Maple Syrup (preferably Grade B as it has significantly more nutrients and is very beneficial as an anti-oxidant)
  • 1 Organic Yellow Squash, chopped
  • 2 Tbs Raw Organic Brown Sugar
  • a few dashes Paprika


The quiche serves 4-6 people depending on the size of your slice.  The total cook time is approximately an hour and a half assuming your butter is at room temperature when you start. To do that, take the cube out of the fridge in the morning and put it in your pie dish on the stovetop till later in the day.

The Crust: 

When your butter is room temperature, unwrap it and place the cube in the pie dish.  Heat your oven to approx 350*.  WASH your hands.  Take off any rings, bracelets, and/or watch you may not want to compromise (the dough gets forever embedded in the settings)…and prepare to make a mess kitchen style!

Add the flour to the butter in bits, smooshing it all in your hands and between your fingers like playdough. I LOVE this part! I get flour ALL OVER THE KITCHEN! :o)  When all your flour is added you should have a fairly good ball of dough that is a bit dry and mixed thoroughly.  If you are making the quiche gluten-free, you will need to add the Xanthan Gum along with the flour to create the necessary stickiness that holds the crust together (Xanthan Gum is a binding agent that mimics the sticky quality of gluten for us GFies).  Prepare a little indent in the top of the ball of dough.  Add the water and knead dough again until mixed.  Now add the sugar and salt and knead again until mixed.  Honestly, my measurements are never exact;  You may have to add a bit of flour and/or a bit of water to make dough the right consistency and/or enough for the crust.

“scalloping” the edge of the crust

You should now have a good ball of dough to press into the pie pan.  Starting in the middle, press down with the palm of your hand in a circular pattern, rotating the pan as you go while pressing towards the outside.  Slowly spread the dough until it evenly covers the bottom and sides of the pie dish with the edges reaching up just beyond the rim of the dish.  You may need to repeat the process and press from the middle once again smooshing the crust with your palm to the outer rim slowly without making any holes in the middle or bottom.  Once you have got your dough evened out and the dish is covered, you can scallop the edges by squeezing around the top edge with your thumb pressing between your index and middle finger or opposite index finger and thumb.  This creates a nice lacy crust that will turn golden brown and keep the eggies from leaking over the rim of the pan.

Set the prepped crust aside.

The Quiche:


Dahlstrom Farm Yellow Squash

First, cook the bacon.  For this, please use a deep skillet with a lid.  My favorite pan by far was given to me as a wedding present by the Kenney Family and I use it EVERY time. The Le Creuset 3 3/4 qt. deep covered skillet.  I also like to use a bacon press to make certain that the strips get nice and crispy.  Drain some of the fat as the bacon cooks so that the meat continues to crisp up.  Save the excess bacon fat in a small bowl, and set aside.  When the bacon is done, remove it from the pan, and let it cool on a paper towel to absorb the excess fat drippings.  When it has cooled to the touch, smash it in your fists to crumble it into nice size pieces. Set aside.

Then, in the SAME PAN, deglaze the bacon drippings with the maple syrup.  That is, add back some of the original bacon fat, and add some of the maple syrup as well, while scraping the yummy bacony stuff off the bottom of the pan.  Stir in the minced Rosemary all the while to preventing it from heating to a burn on the bottom of the pan.  Add the chopped onions (both brown and green) and cook until soft and clear.  Next, add the squash along with the rest of the bacon fat and maple syrup.  Stirring often again so that it doesn’t burn to the bottom of the pan, cook the squash and onions until they have soaked up all the yumminess and have gotten good and caramelized (the goal here was to make it NO LONGER TASTE like SQUASH).  Remove from heat and set aside.

Fresh Dahlstrom Farm Eggies

Now, get out your eggies.  I usually use a Pyrex 2C measuring cup – the kind with the spout and handle.  Crack your eggs in there and beat them with a whisk until mixed.  Add the Greek Yogurt (or creamy goodness of your choosing) and whisk again.  Next, spread the squash/onion mix on the bottom of the crust evenly.  Do the same with the shredded cheddar cheese, followed by the bacon.  Then pour the egg mixture over the squash and onions and cheese.  It should come right up to the top edge of the crust without spilling over.  If you do not have enough to fill your crust, add another beaten egg but you should be just right.

Lightly dust the top of the pre-cooked quiche with the brown sugar to give it a sparkle and to make it extra sweet.  Sprinkle a few dashes of Paprika on top as well just ’cause it looks pretty.


#dreric & #Frida

Bake at 350* for approx 40 minutes? Check it at 20 and 30 minutes to make sure that it isn’t over brown.  Remove the quiche from the oven when it is golden brown but the crust edges are not burned.  You should be able to insert a toothpick in the middle and have it come out clean.  If the crust is burning but the middle is not yet cooked, cover it with tin foil that does not touch the surface of the quiche.  When done, Let cool for 15 minutes before serving so as not to scald yourself on hot eggies as you try to eat it ASAP!


Coby Dahlstrom (#mrsdrdahl)


some of the Ladies lunching


Dr. Eric P. Dahlstrom, D.C., L.Ac.
Santa Monica Healing Arts
Providing Chiropractic Care and Acupuncture in Santa Monica since 1999 (http://santamonicahealingarts.com). Check out our 5-star Review on Yelp (http://www.yelp.com/biz/santa-monica-healing-arts-santa-monica) or find us on facebook (https://www.facebook.com/pages/Santa-Monica-Healing-Arts)
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