Cracking the No-Cavities-Tooth-Code...with Yogurt?

Can I reverse (and prevent) tooth decay with yogurt?

Quick backstory: I have struggled with tooth decay my whole life. From getting my teeth drilled for cavities from 10 years old, to little fillings becoming big fillings, and big fillings becoming crowns. I now have 2 crowns, 8 other fillings, and two active sites the dentists have wanted to drill and I'm trying to remineralize. It got really bad 3 years ago, when I had sensitive spots all over my teeth to the point I started using sensodyne, before I stumbled across Dr. Ellie Phillips, DDS, on youtube, and her advice to ditch the sensodyne (the large tin ions in the stannous fluoride can inhibit remineralizations) swish with xylitol to remineralize your teeth with your own spit, to only use Crest Regular toothpaste (sodium fluoride remineralizes teeth), and to swish with listerine and ACT fluoride rinse. Also, not to rinse after brushing with toothpaste, but instead just spit, and rinse my toothbrush and brush my tongue off, but let the residual toothpaste soak into my teeth. All my sensitivity went away in a matter of months, and I was able to arrest the cavity's development. My bad breath and 'tooth fudge' (that white stuff that used to grow on my teeth in the morning, and between meals) dissappeared. The dentist said that the "surfaces actually look pretty good" above my cavities. 

So I have seen first-hand what xylitol and (sodium!) fluoride can do. But can it get better?

Drumroll...

I woke up with shiny teeth. As in, very slippery, feel-good mouth this morning. Feeling fresh. Highly unusual for me.

I have seen connection with if after I brush at night I use listerine and ACT rinse, use xylitol, then my mouth is not super gross on waking like when I just brush at night. But this morning it was SHINY CLEAN like JUST BRUSHED AND SWISHED WITH XYLITOL ten minutes ago. After 7 hours in bed.

So what did I do last night?

1. Mostly skipped dinner due to bellyache, alas. But I had been grazing all day.
2. Swished with xylitol during the Bible readings (like....10 min?)
3. THEN ate a few bites of "zero sugar" (stevia yuck) Chobani greek yogurt the kids left on the table so as not to throw it out
4. Two hours later, Chewed xylitol, brushed teeth with Crest. [I don't think I even swished with mouthwash and ACT last night?]
5. Was so tired I fell asleep without kissing Josh :(
6. In the night had allergies & stuffy nose, but kept pressing my tongue to the roof of my mouth to open my nasal airways. I made a conscious decision multiple times waking in the night. But I normally wake breathing through my nose, so unsure
7. Extra data: In other ways my health is bad right now. Allergies, and sleep issues (I woke up at 5 instead of my usual 6:30)

This morning woke up with the shiniest cleanest freshest teeth.

So I'm guessing it was the yogurt, and the lack of mouthwash or kissing meant that was the final microbes that blasted my mouth, then were just brushed and not killed or competed with.

With this hypothesis, I turned to my eagerly helpful and yet often hallucinating research student, Grok. I followed through to his sources to make sure, and found legitimate scientific studies that proved my hypothesis.

Scientific Support for the Yogurt healing teeth hypothesis

Really cool study here that demonstrated yogurt's ability to prevetn cavities https://pmc.ncbi.nlm.nih.gov/articles/PMC10338946/

Another cool study, that suggests the yogurt makes a competing biofilm that keeps the cavity causing streptus mutans at bay.

https://karger.com/cre/article-abstract/54/1/68/86011/Effects-of-the-Consumption-of-Probiotic-Yogurt?redirectedFrom=fulltext

More vague but interesting study here https://pmc.ncbi.nlm.nih.gov/articles/PMC9305141/  

And a chicago dentist urging plain greek yogurt because of that study https://www.chicagokidsdds.com/blog/2015/07/greek-yogurt-teeth

Meta-study saying yogurt helps https://www.sciencedirect.com/science/article/abs/pii/S096399692200285X

So basically, all of them found that consuming (plain?) yogurt, increased the competitive microbiome in your mouth that competes with the bad cavity-causing bacteria.

These alternative bacteria possibly contributing to the biofilm on your teeth, competing with the S. Mutans, and that this reduced cavities.

I had thought that since yogurt is an acidic fermented food, it would have hurt teeth. But no, it strengthened them.

AND with my experience last night, this confirms the secret to my super clean oral microbiome seems to be yogurt.

I don't know how to emphasize how fresh and shiny clean my teeth feel right now. Having brushed them 7 hours ago, feeling like I JUST DID.

 When I started using xylitol two years ago, it immediately took away the dreaded morning "mouth fudge."  But there was still some residual yuck, and the teeth feeling a bit softer in the morning (less "clicky" when they tap each other). This morning they feel AMAZING, clicky-hard, smooth, slippery, nothing feeling acidic or soft. (And this is with a few yr old cavity in there I'm trying to reverse)

Hannah's steps to Oral health So Far (what stopped me from getting new cavities constantly)

1. Not rinsing after brushing with fluroide regular Crest toothpaste (just spitting, and brushing my tongue off with a rinsed toothbrush, but not rinsing the teeth after), rather, letting it "soak in". This took away my tooth sensitivity
2. In conjunction with swishing with xylitol (I spit it out after 5 min) 1-3x a day
3. Now...yogurt as the last food in my mouth at night...before the final brush 

I want to try 

Hannah's New Tooth-healing Regimen

1. moving my tooth-brushing-listerine-ACT routine to after lunch
2. a 10 min swish with xylitol in the evenings after dinner, 
3. followed by 1 mouthful of plain greek yogurt (I really hope the dental benefits for me are not unique to this stevia one. I hate stevia. But it stands to reason that I shouldn't do a sugary one)
4. Regular tooth brushing at night
5. Make Josh do this protocol before bed, so I can kiss him and not get cavities

Are there specific yogurt strains that work better?

This paper says lactobacillus rhamnosus . https://link.springer.com/article/10.1186/s12903-024-03893-8 lactobacillus rhamnosus

This scientific paper says these are specifically good to compete with s. mutans. L. Reuteri, L. Rhamnosus, and whatever Streptococcus Salivarus is.

 Specific strains such as Lactobacillus reuteri, Lactobacillus rhamnosus, and Streptococcus salivarius inhibit cariogenic bacteria through competitive exclusion, acidity modulation via arginine metabolism, and production of antimicrobial compounds like reuterin and bacteriocins. 

From Scientific paper here https://journals.sagepub.com/doi/10.1177/22808000251376427

 Now, looking at my "Chobani 20g protein zero sugar added" stevia yogurt that did this last night, it has got

• S. Thermophilius
• L. Bulgaricus
• L. Acidophilus
• Bifidus
• L. Casei
• L. Rhamnosus

So I think it was one of those, that did this miracle for me last night.

 It had better be one of those guys. And not be the stevia....(shudder)....

(I don't think it was the stevia though, given the fact that I brushed my teeth afterwards, and the fact that pure stevia seems to be about as effective as xylitol, and there was only a tiny amount of stevia in that yogurt, which I then brushed out, I would put my money on the live cultures that could hide in crevices, and re-colonize and reproduce in my mouth.)

All Dinner Meals for Meal-Planning

 Dinners List so I can have it all in one place. These shall become links when I actually write the recipes down.

Basic Principle is have a   Protein + Vegetable + Carb, so that I can keep my prediabetes in check, by controlling how much I eat of each. 

Hacks for making the Carbs less crashy---

1. Twice cooked carbs 
1. Instantpot precooked potatoes [8 min, 1 cup water] that get fried in butter/beef fat. 
2. Pre-cooked rice heated up again, or fried in a risotto or stir fry
2. Cauliflower risottos that are very very good. [shredded in the food processor, cooked in olive oil/butter, then add in butter/cream cheese/spices. It's actually even better than rice risotto IMHO]
3. Eating my curries & sauces over Green Beans instead of rice with EXTRA tomato chutney [fresh salsa]

Remember, salads can become cabbage salads, or be swapped out with hot cooked (from frozen) vegetables if you make it further from the grocery shopping date.

Chicken Breast

• Basil Lime Chicken Breast [Oven or Grill] + 
• "Factor Meal" Sour Cream Salsa Chicken Breasts + Cauliflower Risotto + Green Beans
• Fajita Chicken + Onions & Bell Peppers
• Tikka Masala Chicken + Green Beans + Fresh Salsa
• Orange Chicken [Gen Tso's Chicken]

      

  Chicken bone-in

          Bone in chicken [cheap in the 10 pound frozen bags]

• Chicken Enchilada casserole + Fresh Salsa + Salad + Sour Cream
• Crockpot Shredded Chicken Tacos with Black Beans and Cheese + Salad + Fresh Salsa
• BIR curry Chicken + Lentils + Fresh Salsa + Green Beans + Indian Cauliflower Risotto
• Bone Broth Chicken Soup
• Oven Roasted [or Grill] "Turkish" chicken + Stovetop Brocolli + Rice// Cauliflower Risotto
• ?Barbecue Chicken [frozen leg quarters, 5-7 hrs in barbecue sauce, slowcooker]
• ?Barbacoa Chicken OR Taco Chicken [frozen leg quarters, 5-7 hrs in barbecue sauce, slowcooker]

Beef 

• Marinated Stovetop Steaks [or Grilled Steaks] + Loaded Potatoes + Green Beans + Bell Peppers
• Hobbit Stew
• Meuk-Guk
• Russian Beef Soup
• Instant-Pot Pulled Beef [Barbacoa or Barbecue] [because of our sweet little Ana] + Bell Peppers + Dinner Rolls
• Philly Cheese steaks
• Mary Ann's Beef & Lentils
• Steak Fajitas w/ bell peppers and onions

Ground Beef 

• InstantPot Fauxsagnia
• Tacos + Fresh Salsa
• Smashburgers
• ?Sherri's White Bean Chili + Salad
• Grilled Burgers from Samsclub [when we have a gas grill...]

Lentils/Beans [so easy to mealprep]

• Favorite Indian Lentil Recipe + Raita + Fresh Salsa + [Pomegranates, and Dark Chocolate, and Tea]
• Whole Spices Indian Curry
• Nut Curry
• BIR green curry [get the right name]
• BIR Beef + Lentils, Vindaloo Curry
• Prep a big batch of refried beans and freeze for Taco Tuesdays
• Falafel & Hummus + Cilantro Raita + Fresh Tomatoes & Salad + Flatbread

Fish

• Canned Sardines/Mackerel with "Factor Meal" sauce [Sour Cream Fresh Salsa Sauce] and capers...so good
• Canned Sardines with Salsa Verde [tomatillos n onions] and Sour cream (do not overcook tomatillos)
• Tilapia Fillets + Butter-Fried precooked potatoes + Green Beans/Brocolli
• Tuna Fish sandwiches or chip-dip [made with Ninja blender-egg-may replacement], and chips

Cheese/Eggs 

• Instantpot Mac n Cheese + Peas +
• Fettecini Alfredo + [Meat Roast/Ham] + Cauliflower Mushroom Rissotto + Green Beans
• Grilled Cheese Sandwiches + Tomato Soup +
• Cheesy Taters [Ye Olde Standby] FANCY if its in the toaster oven
• Bibimbap + Korean Spinach + Kongnamul +

    Pork 

Only really if our sweet little Ana changes her mind....

• Barbecue Pulled Pork + Rolls + Green Beans [Make some barbecue chicken for Ana]
• Korean Style [Bulkogi style marinade] Pork + Rice + Kongnamul & Korean Spinach [make some 
• Sundry delicious looking Pork-Chop Recipes, yet untried

Once A month grocery plan

 For this to work, you need to have a very clean and organized freezer. No dead-space of freezer-burned bags of unrecognizable leftovers you are afraid to try to autopsy. No Turkeys from last years Thanksgiving sale, taking up space.

With 8 kids +2 parents, I think it would take a up my 25 cubic foot refrigerater/freezer, plus some in my standing freezer. I am curious to try this out more ways.

I used to do something similar to this, when grocery shopping was a fraught ordeal with 5 little kids. We did a 2 week grocery plan, with my husband running out to get just milk on the off-weeks.

I wrote this out for my sister who lives in the country 45 minutes away from her main grocery store, and 15 min from a more expensive grocery store, which is best just to get milk.

Once A month/Every Two Weeks grocery plan

Plan for 5 good dinners a week. [2 left over nights]. So that comes out to about 20-25 meals. Here is my master list of dinners we like.

Prep 5 dinners per category, so 25 gallon Ziploc bags, in the freezer ready for instantpot cooking. [Or crockpot]

Dinners with side of FROZEN VEG, and raw crunchy veg.

• Chicken [Prep 5 dinners from this from X pounds]
• Beef [Prep 5 dinners from this from X pounds]
• Ground Beef
• Lentils/Beans
• Fish/Cheese/Eggs 

Sample Grocery List [staples]

These aren't including stuff you normally stock up on, like vanilla extract, lentils, tomato paste etc.

• DAIRY [keeps well, coldest part of the fridge at the top]
• Butter [we use LOTS for all the growing brains]--[also freezes well]
• Cottage Cheese
• Sour Cream/Heavy Cream 
• Milk for Yogurt-making
• Yogurt, if you don't have any, yogurt for starter. You can freeze yogurt starter in batches. [the bacteria freezes fine] "Icelandic Provisions" introduced when the boiled milk hits 120 is the best. Dannon is good too. The key is to do the boil function on the milk, and introduce the starter when its at 120-115, and whisk it well.
• Milk---it takes up a lot of space, and expires. We drink about 1 gal/day. More on this later.
• Fresh Vegetables
• Leafy Vegs [need to eat within 3 days of purchase]
• Tomatoes [need to eat within 1 week of purchase]
• Bell Peppers [need to eat within 1 week of purchase]
• Cauliflower [need to eat within 1 week of purchase]
• Cucumbers [need to eat within 1 week of purchase]
• Celery [need to eat within 1 week of purchase]
• Carrots [will last the month]
• Red Cabbage, Beets [will last the month], 
• Onions, garlic, ginger [will last the month, also can freeze]
• Potatoes [if it is a hot summer, you will want to eat these in the first 2 weeks from purchase. Or cook in the instant pot, and then store in a tupperware in the coldest top back of the fridge]
• Frozen Vegetables
• Frozen Green Beans
• Frozen Brocolli
• Frozen Peas
• [Frozen Cauliflower]
• CHEESE [freezes well, esp the shredded stuff you want to freeze so it doesnt mold]
• Cheddar
• Mozzarella
• MEAT
• Chicken [bone in legs or thighs are usually cheapest, in 10 lb bags]
• Beef
• Ground Beef
• Canned Sardines
• Canned Tuna
• Frozen Tilapia
• Eggs [Can hardboil, or blanch, to lengthen storage, but I have found my eggs will last a month just fine. But you've got chickens!]
• Flour, Yeast, Sugar Salt [make your bread]

You can freeze butter, cheese, etc. Frozen Veggies are happy to live in the freezer for a few  months. And you must freeze the meat as soon as you get home, anyways. Get it out of the plastic and styrofoam trays, rinse it, salt it, and seal it in ziplocs and put in the freezer, to be thawed when needed.

So you really only need to go to the grocery store once a month for most meats if you are very organized with your freezer.  

The two biggest choke-points are fresh veggies and milk. More on this later.

Breakfasts

• First Week Breakfasts  [first week, for crunchy raw veggies]
• Fresh Veggies with a home-made hummus dip, or cheese dip.
• Tomato-mozz-basil slices.
• Devilled eggs and celery sticks.
• Cottage cheese or Yogurt with frozen berries/nuts for parfait, OR make Buercher Muesli
•  Custard or Ninja Egg Pudding
• Hummus or Cheese dip ['pub cheese' you can also make this yourself] and crunchy Vegs [cucumber, baby carrots, bell pepper, Celery]
• Scrambled eggs on toast
• Cast-Iron fried dinner Leftovers aka “Hash” [can use ninja blender to blend up leftover meat, potatoes, vegetables] + fried eggs on the side.

Lunches [side of fresh raw crunchy veg]

• Kyudumbap + Cabbage Salad
• Cheesey bread [fried in butter if feeling fancy] + Cabbage Salad
• Cheesey potatoes [precooked potatoes in fridge] + Cabbage Salad
• Fried Rice [dinner leftovers in a frying pan] + Cabbage Salad
• Hardboiled eggs + veg assortment
• Any of the ‘breakfast’ items here + Cabbage Salad

STAPLES TO KEEP IN THE FRIDGE

1.      Instantpot cooked potatoes, in fridge, to be fried [cut in half, fry in butter or lard, sprinkle with garlic salt]
2.      CABBAGE SALAD
3.      Hardboiled eggs [can do the Korean Pickled eggs, if your kids like them]
4.      Sauerkraut/Kimchi/KimchiKraut
6.      Freezer stocked with Green Beans, Peas, Brocolli [winco]
7.      FREEZER BAG to collect bones, FOR stock
8.      FREEZER BAG to collect leftovers---for hash, and for fried rice

Remember...THE FREEZER IS YOUR BEST FRIEND

Other Staples to have on hand

Xylitol mints for teeth

The Main Challenges

Milk. It takes up space and does not freeze well. Even when I did the 'every 2 week grocery plan', Josh had to run out on the off-weeks and buy 6 gallons of milk. [our weekly milk usage, and usually all we could fit in the fridge.] This is where its good to have a plan to get milk on the off-weeks if possible. If this isn't an option, I think its possible to buy 12 gallons for 2 weeks, and consume all your milk as yogurt in the 2nd week. Or just eat lots of cheese in the intervening milk-less weeks.

Fresh Vegetables. The leafy ones [lettuce, fresh spinach] must be eaten within 3 days of buying. Tomatoes, Cucumbers, Celery, and Bellpeppers last maybe a week, depending. Cabbage and Carrots will last you the longest, up to a month [or more]. But thats a lot of cabbage and carrots to eat. You can get really creative with different cabbage salads. Hot Vegetables [cooked brocolli, buttered green beans, peas, frozen spinach---all from frozen vegs---can be eaten whenever. So you could end up with a system where the first week is the fresh crunchy vegetable week, and the remaining 3 weeks are lots of cabbage salad, carrots sticks, and Hot Vegetables (cooked frozen vegetables, in garlic and olive oil).]

OR....drumroll....the garden. It's amazing what you can get even out of a tiny garden.

You will get the best reward from your work with Herbs, Leafy Greens, and Tomatoes

Grow. 

Winter Garden

Leafy Greens [Spinach, Kale, Lettuce] by the truckload

Chives, Herbs, etc.

Cucumbers

[Hothouse] Tomatoes

[if you have space and time, all the other interesting stuff, beets to pickle, celery, carrots, brocolli, cabbage, etc. These tend to be cheaper than over veg at the grocery store, and easy to store like cabbage, or easy to freeze like brocolli, so I am less motivated to figure them out]

Summer Garden

Tomatoes

Bell Peppers

Gennip [sesame leaves...so delicious for everything]

Greens---new zealand spinach, Swiss Chard, some varieties of kale, Malabar spinach

Basil by the truckload---make into pestos for the winter

Yardlong beans [can take the  heat]

Armenian Cucumber/Snake Melon [cucumber that wont' go bitter]

Zuchini by the truckload

Protein for Breakfast: Adventures in Ninja Blender Egg Puddings

The key to delicious blender egg-puddings is 

1. the eggs MUST be soft-boiled [whites cooked, yolks a bit runny in the centers]

2. you must refrigerate it for 6 hours to get rid of the sulfur taste, and to thicken it up.

Courtesy of this excellent high-protein recipe blog, she also has really cool birth stories.

 Josh has a very narrow list of things he will eat for breakfast. Even more narrow of a list than what he will eat for the rest of his life.

He sadly gave up breakfast cereal when I presented him with the scientific evidence it hastens the onset of diabetes, and may have contributed to insulin resistence-->diabetes-->obesity epidemic of the west. Because slamming your empty stomach with 45gr of carbs, and only 4 grams of protein and 4 grams of fat, will yield a glucose spike. As surely as sparks fly upward. Alas, farewell, ye fad of breakfast cereal.

But Josh just can't get behind the ancient traditions of Asian soup, meat, and vegetable breakfast. Sweet breakfasts remain dear to his heart.

GOAL: Get 30g of protein into him at breakfast, with no more than 30g of carbohydrate. And lots of animal based fats.

Sweet Breakfasts with Balanced Macros  

(Balanced Macros = about equal numbers each of grams of protein and fat and carbs) This recipe has about 24-28g protein [depending on the size of your eggs], 24 g carb, 50-68ish grams fat depending on the heaviness of your cream. If this has too many calories, or if you have a sensitivity to one of the preservatives sometimes used in heavy cream [check the box, 0000 in my case, alas], then use sour cream. 

For few calories, use sour cream OR half-n-half in place of the cream.

Sour cream only only 20g of fat instead of 40-48g of fat like the heavy cream, adds 4g of carbs, and 4g of protein. Making the macros for the pudding 28-32g protein, 28g carb, 40g fat]

Note: if you want the texture thicker, use a little less cream. If you want it thinner, use 1/4 c. each water and cream [instead of 1/2 c. cream]

• Chocolate Egg Pudding (Ninja Blender)
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 2 T. cocoa powder
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 t. vanilla extract
• 2 T. sugar
•  1/2 c. heavy cream
• Vanilla Egg Pudding (Ninja blender)
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 t. vanilla extract
• 2 T. sugar
• scant 1/2 c. heavy cream
• Reeses Pieces Peanut Butter pudding [FAVORITE]
• This tastes like the soul of Reeses Pieces!!!
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 4 soft boiled [just not quite hard boiled] eggs  
• [2 t. vanilla extract]
• 2 T. sugar
• 1 T. cocoa
• 2-3 T. PB fit peanutbutter powder// OR natural peanutbutter?
• 1 scoop whey protein
• ? 1/2 c. heavy cream

• Lemon Egg Pudding
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 T. sugar
• 1/2 t. lemon extract [1 t. tastes fake. Josh likes it though]
• 1 T. lemon juice
• scant 1/2 c. heavy cream
• 
  

• Dark Chocolate Egg Pudding the only one that really masks slightly overcooked* hardcooked eggs. (*Slightly overcooked = Tinged green yolks, not full grey-green yolks. Full grey green just chug down and drink water afterwards)
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 3 T. cocoa powder [2 T. normal cocoa, 1 T. black cocoa]
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 t. vanilla extract
• 1/2 t. almond extract
• 2 T. sugar
•  1/2 c. heavy cream

•  Coffee pudding
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 1-2 t. instant coffee [decaf or real, depending on the time of day]
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• [1/2 t. vanilla extract optional]
• 1 1/2 T. sugar
• 1/2 c. heavy cream
• [untested] Hannah's Cheesecake pudding
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 3 soft boiled eggs
• 1 T. gelatin in 1/4 c. water
• 2 T. sugar
• 1 t. almond extract
• 1 t. vanilla extract 
• 1 t. lemon juice
• 1/4 c. heavy cream  [OR 2/3 c. sour cream?]
• 2 scoops cream cheese [1/2 c.?]
• Serve with a dollop of Sweet Cream [recipe] and a graham cracker
•  SWEET CREAM RECIPE
• 1.5 lb tub of sour cream
• 1/4 c. sugar
• 2 t. almond extract [or 1 t. each vanilla, and almond extract]

• [untested] Reeses Peanut Butter Cup pudding 
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 4 soft boiled [just not quite hard boiled] eggs  
• 2 t. vanilla extract
• 2 T. sugar
• 2 T. cocoa
• 1/2 c. heavy cream
• [untested] Mocha pudding
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 2 T. cocoa powder
• 1 T. instant coffee [decaf or real, depending on the time of day]
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 t. vanilla extract
• 2 T. sugar
•  1/2 c. heavy cream
• [not perfected] Matcha pudding 
• Somehow is just meh. I think the egg+matcha combination somehow doesn't work as well as I thought it would. Maybe try this with gelatin to replace some of the eggs?
• NOTES: You *must* not overcook the eggs. You must make it the night before, and refrigerate overnight. This mitigates the sulfur taste to negligible.
• 2 t. matcha mixed into...
• 1/4 c. water in tiny increments
• 4 soft boiled eggs [whites cooked, yolk still a little wet in the middle, 'smush boiled']
• 2 T. sugar
•  1/4 c. heavy cream

Variations: 

1. For health, try to cut the sugar to 1.5 T, or even 1 T.
2. For health, replace the 1/2 c. heavy cream with 1/4 c. heavy cream and 1/4 c. water with 1 T. gelatin dissolved into it.
3. Try this with whey protein mixed in, to up the protein content.

Savory Breakfasts

• Breakfast Sandwiches (Egg & Cheese, Sausage, English Muffin) here
• The best part about this one is I can make a batch of 10, and wrap and freeze in a gallon ziploc for reheating.
• Melted butter brushed on, broil toast, the English Muffins
• Egg and cheese casserole, baked 2" thick, cut into circles
• Sausage patties---make them myself, to be big enough
• 3 Fried Eggs & Hash Browns/Butter fried Toast
• Fry the hash browns in beef fat. Fry the eggs in butter.