
![Yogurt](/assets/blog/super-creamy-probiotic-yogurt-recipe/serve.jpg)

I love growing probiotic bacteria at home!

Yogurt is wonderful for our bodies, especially for people with gut issues. Did you know that many diseases are linked to gut problems? And often, the reason for these gut issues is a poor diet high in sugar and processed foods, which destroys the good bacteria, allows bad bacteria to thrive, and weakens the immune system.

Making yogurt at home is very easy, and it’s incredibly delicious. What a great way to enjoy yourself and take care of your body!

I’ve been perfecting my yogurt recipe for a while, and I finally found the best way to make yogurt that’s super creamy, delicious, and healthy.

## Contents

## Ingredients

* 1 quart (32 oz) half-and-half
* 2-3 tablespoons yogurt starter
* (optional) 1 tablespoon inulin
* (optional) 1 capsule of probiotics

### Why use half-and-half?

Special note: The magic of this recipe is that it doesn’t just use whole milk — it uses something even richer: **half-and-half**. You *can* use whole milk, but the result won’t be nearly as thick and creamy as when you use half-and-half.

Half-and-half is a mixture of half whole milk and half cream, making it thicker and creamier than whole milk. It’s a dairy product commonly found in the U.S. If you can’t find it where you are, you can easily make your own by mixing equal parts whole milk and cream.

![Homogenized Half-and-half](/assets/blog/super-creamy-probiotic-yogurt-recipe/half-and-half.jpg)
*Homogenized Half-and-half*

I love using half-and-half because it’s thicker and creamier than whole milk, and it also has more fat than whole milk, which helps me increase my fat intake.

I was also very lucky to find an organic, unhomogenized half-and-half: [Kalona Organic Half-and-Half](https://kalonasupernatural.com/products/organic-half-half/). You can find it at Central Market or Whole Foods. It's very rare. Homogenized milk is processed to look smoother on the shelf, but this also alters its structure and can reduce its nutritional value.

![Kalona Organic Half-and-Half](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-half-and-half.jpg)
*Kalona Organic Unhomogenized Half-and-Half*

![Kalona Organic Half-and-Half Cap](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-top.jpg)

![Kalona Organic Half-and-Half Cream on the top](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-cream.jpg)
*Kalona Organic Unhomogenized Half-and-Half Cream on the top*

### How to choose a good yogurt starter

Not all store-bought yogurts can be used as a starter. A high-quality yogurt should have only two ingredients: milk and live cultures. A responsible brand should list all the bacteria strains it contains. Many yogurts in supermarkets are actually junk food, mainly made of sugar and starch, with dead probiotics. “Live” cultures are essential!

My favorite yogurt to use as a starter is [**White Mountain Whole Milk Probiotic Bulgarian Yogurt**](https://amzn.to/4iH4Hu0), as the ingredients are clearly listed: **Organic Grade A Pasteurized Whole Milk and Live Cultures** (*L. acidophilus, L. bulgaricus, S. thermophilus, B. bifidum*). (They also offer a fat-free version, but as you know now, I’m a big fan of full-fat.)

### (Optional) Why use inulin?

Inulin is a prebiotic that helps feed the probiotics, which helps the yogurt ferment better and faster. When using inulin, it takes less time to ferment. I use [NOW Inulin Prebiotic Pure Powder](https://amzn.to/4m1JuxS), which is affordable and high quality.

## Tools

* Instant Pot (here is: [Instant Pot Duo Plus](https://amzn.to/43dr6dN))
* Heating pot
* Glass jar for yogurt
* Spoon
* (Optional) Measuring spoons


## Instructions

### 1. Heat the milk

![Heating Milk](/assets/blog/super-creamy-probiotic-yogurt-recipe/heat-the-milk.jpg)

Heat the half-and-half in a pot over medium heat until a thin film (or skin) forms on the surface. Heating the milk denatures its proteins, which helps create a smooth, thick texture when the yogurt ferments.

(Optional) Add 1 tablespoon of inulin. Inulin is a prebiotic that helps feed the probiotics, which helps the yogurt ferment better and faster.

![Inulin](/assets/blog/super-creamy-probiotic-yogurt-recipe/inulin.jpg)
*[NOW Inulin Prebiotic Pure Powder](https://amzn.to/4jS81E4)*

![Adding Inulin](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-inulin.jpg)
*Adding Inulin to the heated milk*

**Tip**: watch out for the milk’s bloom. It can easily be overcooked.

**Tip**: If you want to add inulin, be sure to mix it into the heated milk. The heat will kill any germs that may come with the inulin from the package. If you add it when the milk is cold, you risk introducing unwanted bacteria strains.

### 2. Sanitize the yogurt container

![Sanitize the yogurt container](/assets/blog/super-creamy-probiotic-yogurt-recipe/sanitize.jpg)

Wash the yogurt container (glass jar) with soap and water, then rinse it with hot water.

**Tip**: This is very important — you don’t want other bacteria growing in the container, as it could spoil the yogurt.

### 3. Cool the half-and-half

![Pouring the half-and-half into a glass jar](/assets/blog/super-creamy-probiotic-yogurt-recipe/pour.jpg)
*Pouring the half-and-half into a glass jar*

![Cooling the half-and-half](/assets/blog/super-creamy-probiotic-yogurt-recipe/cool.jpg)
*Letting the half-and-half cool to between 110°F and 115°F (43°C to 46°C)*

Pour the half-and-half into a glass jar and let it cool to between 110°F and 115°F (43°C to 46°C) — the jar should feel just slightly warm to the touch.

**Tip**: If you want to cool the half-and-half more quickly, you can place the jar in ice water. Just be careful not to let it cool too much, or the yogurt won’t set. If it’s too hot, the bacteria in the yogurt starter may die.

![Cooling the half-and-half faster](/assets/blog/super-creamy-probiotic-yogurt-recipe/cool-faster.jpg)
*Cooling the half-and-half faster by placing the jar in ice water*

### 4. Add the yogurt starter

![Yogurt starter](/assets/blog/super-creamy-probiotic-yogurt-recipe/starter.jpg)
*Yogurt starter, ready to use*

![Adding the yogurt starter](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-starter.jpg)
*Adding the yogurt starter to the half-and-half*

Scald a spoon with hot water to sterilize, let it cool, then take two to three large spoonfuls of yogurt starter and add it to the warmed half-and-half. Mix it evenly.

(Optional) You can also add 1 capsule of probiotics. Break the capsule and stir it into the half-and-half. This will add additional probiotics to the yogurt.

![Adding probiotics](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-probiotic.jpg)
*Adding probiotics to the half-and-half*

**Tip**: I like to use the liquid part of the yogurt starter. This way, I can save the thicker part to enjoy later. The thinner part, called whey, also contains many live probiotics — best of both worlds!

### 5. Place the jar in the instant pot

![Placing the jar in the instant pot](/assets/blog/super-creamy-probiotic-yogurt-recipe/place-into-instant-pot.jpg)

Add water to the Instant Pot and place the milk bottle into the water.

**Tip**: It’s best to add more water so that most of the bottle is submerged for even fermentation. You can use less water, but it should be at least 2 cm high.

### 6. Ferment

![Closing the lid](/assets/blog/super-creamy-probiotic-yogurt-recipe/ferment.jpg)

Close the lid, set the Instant Pot to yogurt mode, and set the time for 8 hours. Check every 1 hour after 4 hours to see if the yogurt has set. If it has, you can remove it from the Instant Pot.

The fermentation process can take ranging from 4 to 12 hours, depending on the amount the quality of starter, whether inulin is used, and size of the jar.

**Tip**: Due to various factors (amount of starter, milk fat content, temperature, etc.), the fermentation speed can vary. To prevent over-fermentation, I set two alarms — one at 4 hours and another at 6 hours — to check. If the milk has fully set, I stop fermentation immediately to keep the yogurt from becoming too sour.

**Tip**: If you used inulin, it will take less time to ferment. When I used inulin, it took about 4 hours to ferment. 

**Tip**: At the beginning, resist the urge to keep opening the lid. Let the bacteria grow undisturbed! Otherwise, fermentation will take longer.

### 7. Wait

Find something to do in the meantime.

**Tip**: Never start making yogurt in the evening! Otherwise, you might spend the night worrying about over-fermentation and have trouble sleeping. It’s best to start in the morning or around midday.

### 8. Refrigerate

Once the yogurt has fully set from the bottom to the top of the bottle, it’s ready. Immediately transfer the bottle to the fridge to cool. This stops the fermentation process. Let it sit overnight, and it’ll be ready to enjoy in the morning!

![Refrigerating the yogurt](/assets/blog/super-creamy-probiotic-yogurt-recipe/refrigerate.jpg)

**Tip**: I usually tilt the bottle slightly to check if the milk moves. If it stays in place, it’s set.

**Tip**: If the yogurt is fermented too long, it will separate into curds and whey.

**Tip**: Sometimes when the yogurt looks set but I want it a little thicker and tangier, I turn off the Instant Pot and let it sit for another 2 hours. This allows it to cool gradually to room temperature before transferring it to the fridge. This way, the yogurt will be thicker and tangier, but not separated.

### 9. Serve

![Serving](/assets/blog/super-creamy-probiotic-yogurt-recipe/serve.jpg)

Making yogurt makes me happy. My daughter used to complain about tummy aches, and I didn’t know what was causing them. So, I started making this yogurt every day and encouraged her to eat as much as she wanted. Within days, she told me the aches were gone. These healthy bacteria have been amazing!


Super Creamy Probiotic Yogurt Recipe (Using Instant Pot)

As a carnivore, I cook eggs all the time, and in many different ways. This is one of my favorite ways to cook them.

Eggs are highly nutritious — they’re one of nature’s most complete foods, packed with protein, vitamins (like B12, A, D, and E), choline, and minerals. [Dr. Berry often mentions compounds like avidin (which binds biotin) and ovomucoid found in raw egg whites, but cooking denatures these anti-nutrients, especially avidin, which helps prevent biotin deficiency](https://www.youtube.com/watch?v=p35kxUcePTg).

The key is to cook the egg whites thoroughly, but not necessarily the yolks. So, in this recipe, the goal is to cook the whites thoroughly, but leave the yolks less cooked.

## Ingredients

* 3 large eggs
* 1 tbsp butter (or beef tallow)
* Salt, to taste
* Pepper, to taste (optional)

## Instructions

### 1. Separate the eggs

Crack the eggs and carefully separate the whites and yolks into two bowls.

### 2. Beat the whites

Whisk the egg whites with a pinch of salt until slightly frothy.

### 3. Beat the yolks

Whisk the yolks in a separate bowl with a small pinch of salt.

### 4. Cook the whites

Heat butter in a nonstick pan over medium-low heat.

Pour in the whites and gently stir with a spatula until they just begin to set (about 1–2 minutes). Don’t overcook — they should stay soft.

### 5. (Optional) Add diced shrimp

Add diced shrimp to the whites and stir until they are cooked through. Shrimp and eggs are great together!

### 6. Add the yolks

Pour in the yolks into the whites and let them set slightly (about 10–20 seconds), then gently mix them into the whites. Stir just enough to marble them.

### 7. Finish and serve

Remove from heat while still slightly soft - you don't have to cook yolks fully. Season with more salt and pepper if you like. Serve immediately.

Two-Step Scrambled Eggs (Whites First, Yolks After)


I was preparing food for myself for the next day, as I was going to chaperone my daughter’s field trip. As a carnivore, I don’t eat sandwiches like I used to. Instead, I wanted something that’s okay to eat cold — meat with protein and fat. So I experimented with making beef jerky myself. In Chinese, we call it dried beef (牛肉干). I don’t have a dehydrator, but I do have an oven, and I was able to make the jerky with the desired taste and texture. 

The result turned out so well that I decided to share the recipe here — it’s now one of my favorite carnivore diet snacks and a go-to when I need easy carnivore snacks for busy days.

## Ingredients

* 1 lb beef (I use chuck eye, but any cut of beef will work)
* salt
* soy sauce
* cumin
* black pepper / white pepper
* five-spice powder
* ginger
* white sesame seeds
* (optional) paprika powder

## Instructions

### 1. Cut the beef

Cut the beef into thin strips

![Cut the beef in thin strips](/assets/blog/beef-jerky-recipe/cut-beef.jpg)
*I choose chuck eye because I love its marbling — the mix of fat and muscle.*

### 2. Soak the beef in water

Soak the beef in water, changing the water a few times to remove the blood, until the water runs clear.

### 3. Season

Season the beef with salt, soy sauce, cumin, black or white pepper, five-spice powder, white sesame seeds, and ginger slices.

If you like a bit of heat, you can add paprika powder.

![Season the beef](/assets/blog/beef-jerky-recipe/season.jpg)

### 4. Marinate

Marinate the beef for at least 2 hours.

### 5. Arrange on the rack

Place the beef strips on a rack.

![Arrange on the rack](/assets/blog/beef-jerky-recipe/put-on-rack.jpg)

### 6. Bake

Preheat the oven to 390°F (200°C). Bake the beef on the middle rack for 20 minutes.

### 7. Flip and bake

Flip the beef after 20 minutes and bake for another 20 minutes.

### 8. Serve

![Serve](/assets/blog/beef-jerky-recipe/serve.jpg)


For the field trip, I packed the beef jerky in a Ziploc bag and also brought three boiled eggs — a perfect and filling meal for a long day.



Beef Jerky Recipe (Using Oven)

<p>In <a href="/posts/beef-flanken-ribs-air-fryer-recipe">another recipe for beef flanken ribs, I used air fryer to cook them</a>, perfect for small bathces and quick meals. This time, I used oven to cook them, perfect for big batches.</p>
<p>This is a great way to cook a lot of beef flanken ribs at once and share with your carnivore family.</p>
<h2 id="user-content-ingredients">Ingredients</h2>
<ul>
<li>1 lb beef flanken ribs</li>
<li>salt</li>
<li>beef tallow or avocado oil</li>
<li>(optional) black pepper / white pepper</li>
<li>(optional) cumin</li>
</ul>
<h2 id="user-content-instructions">Instructions</h2>
<h3 id="user-content-1-soak-the-ribs">1. Soak the ribs</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/soak.jpg" alt="Soaking Beef Flanken Ribs"></p>
<p>Soak the beef flanken ribs in cold water for 30 minutes to remove any blood. This also helps wash away small bone fragments from cutting the ribs.</p>
<h3 id="user-content-2-season">2. Season</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/season.jpg" alt="Seasoning Beef Flanken Ribs"></p>
<p>Season the beef flanken ribs with salt, black pepper / white pepper, and cumin. Rub the seasonings all over the beef flanken ribs.</p>
<p>It is okay to just season with salt. Beef by itself is already flavorful.</p>
<h3 id="user-content-3-preheat-the-oven">3. Preheat the oven</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/preheat.jpg" alt="Preheat the oven"></p>
<p>Preheat the oven to 350°F (175°C).</p>
<h3 id="user-content-4-apply-fat">4. Apply fat</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/apply-fat.jpg" alt="Apply fat"></p>
<p>Rub the beef flanken ribs with beef tallow or avocado oil to help promote browning and prevent sticking.</p>
<p>(I save beef tallow from cooking brisket and use it for other cuts — it’s truly the best!)</p>
<h3 id="user-content-4-arrange-on-baking-sheet">4. Arrange on baking sheet</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/arrange.jpg" alt="Arrange on baking sheet"></p>
<p>Arrange the beef flanken ribs on a parchment-lined baking sheet.</p>
<h3 id="user-content-5-bake">5. Bake</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/bake.jpg" alt="Bake"></p>
<p>Transfer to the oven. Roast for 45 minutes.</p>
<h3 id="user-content-6-serve">6. Serve</h3>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/done.jpg" alt="Done"></p>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/serving.jpg" alt="Serve"></p>
<p>Serve the beef flanken ribs hot.</p>
<p>Let's add some butter to the plate to make it even more delicious.</p>
<p><img src="/assets/blog/beef-flanken-ribs-oven-recipe/with-butter.jpg" alt="Serve with Butter"></p>


Beef Flanken Ribs Recipe (Using Oven)


First time in Australia! After leaving Japan, I was ready for some other types of big cut meats, since in Japan the meats are mostly sliced. Let me see what I can find in supermarkets.

## Contents

## July 2, 2025

- Breakfast: on the airplane
- Lunch: fasted
- Dinner: lamb loin chops
- Snacks: banana and greek yogurt

We took a Singapore Airlines flight from Tokyo to Sydney, with a 7-hour layover in Singapore. The food on the plane was amazing—steak and lobster! We also met up with family in Singapore, and the food there was incredible as well. I tried to eat clean and stick to meat as much as possible, though there were a few slips.

After arriving our Airbnb in Sydney, the first thing we did was go to the supermarket and stock up the fridge. I was surprised to find that lamb and steak are about the same price as pork—lamb is surprisingly cheap here. I guess I'll be eating more lamb during our stay.

![Meat in Sydney](/assets/blog/what-i-ate-in-australia-as-a-carnivore/meat-in-sydney.jpeg)
*Meat section at supermarket in Sydney*

![Meat in Sydney 2](/assets/blog/what-i-ate-in-australia-as-a-carnivore/meat-in-sydney-2.jpeg)
*Meat section at supermarket in Sydney*

![Lamb loin chops](/assets/blog/what-i-ate-in-australia-as-a-carnivore/lamb-loin-chops.jpeg)
*Lamb loin chops on sale*

For dinner, I pan-fried some lamb loin chops with butter, salt, and pepper. They were delicious.

![Pan-fried lamb loin chops](/assets/blog/what-i-ate-in-australia-as-a-carnivore/pan-fried-lamb-loin-chops.jpeg)
*Pan-fried lamb loin chops*

I hadn’t planned to make my own yogurt in Sydney, but I found some high-quality yogurt at the supermarket—no additives, and the bacterial strains were listed on the label.

## July 3, 2025

- Breakfast: none (fasted)
- Lunch: pork bone broth with pork bones, 3 poached eggs
- Dinner: pork bone broth with pork bones, 2 sunny-side-up eggs, lamb loin chop
- Snack: banana and greek yogurt

I couldn’t find pork bones in Japan, so when I finally got some, I cooked a rich pork bone broth for two hours and poached a few eggs in it. Divine!

![Pork bone broth](/assets/blog/what-i-ate-in-australia-as-a-carnivore/pork-bone-broth.jpeg)
*Pork bone broth in the making*

For dinner, I had the same pork bone broth with pork bones, two eggs, and a lamb loin chop. It was delicious!

![July 3 dinner](/assets/blog/what-i-ate-in-australia-as-a-carnivore/july-3-dinner.jpeg)
*Pork bone broth with pork bones, sunny-side-up eggs, and lamb loin chops. The snow peas were for the family.*

What I Ate in Australia as a Carnivore


I used to love the food at convenience stores in Japan. There was a melon-colored, melon-shaped, melon-flavored bread I particularly loved and was addicted to. On social media, people go crazy over combini foods—they eagerly share their favorites.

But this time, when I visited Japan again, I didn’t buy a single item from a convenience store. I checked the ingredients, and they were all ultra-processed. They are engineered to taste great, but they are harmful to your health in the long run.

I took a few photos of the food items during this trip. I couldn’t believe that the food I used to love was so full of chemicals—it felt almost poisonous. All the bolded ingredients are additives and possible harmful to your health.

## Contents

## Cajun Chicken Salad (from 7-Eleven)

![Cajun Chicken Salad](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-1.jpeg)

### Ingredients

- Chicken breast
- Seasoning (including salt, vinegar, and other flavorings)
- Starch
- Wheat flour
- **Vegetable oil and fat**
- Dried egg powder
- Lactose
- Soy protein
- **Starch (modified)**
- Leavening agents (baking powder, etc.)
- Spice extracts
- **Colorings (e.g., paprika extract, red yeast)**
- **Flavorings**
- **Emulsifiers**
- **Monosodium glutamate and other amino acid-based seasonings**

## Soybean Flour Paste Brown Sugar Syrup & Gyuhi Ice Cake from New Days

The Japanese name is もちもちきなこ＆黒蜜（桔梗信玄餅味）

![Soybean Flour Paste Brown Sugar Syrup & Gyuhi Ice Cake](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-2.jpeg)


### Ingredients

- Sweet bean paste (domestically produced)
- White bean paste
- Brown sugar jelly
- Sugar
- Syrup
- Kinako (roasted soybean flour)
- Starch
- Dietary fiber
- Margarine
- Wheat flour
- Shortening
- Yeast
- Fermented dough
- Egg
- Milk products
- Salt
- Processed cheese
- Yeast food
- **Emulsifier**
- Flavoring
- **Coloring (including carotenoids, paprika extract)**
- **Acidulant**
- **Thickening agent (processed starch)**
- Vitamin C
- Sweetener (stevia)
- Antioxidant (vitamin E)
- **pH adjuster**
- Enzyme
- **Glazing agent**
- **Humectant**
- **Polysaccharide thickener**
- **Preservative (sorbic acid K)**

Despite the traditional imagery on the packaging, this is very far from homemade or natural food.

## Two Kinds of Salami Snack Set from Natori

The Japanese name is 2種おつまみセット.

![Two Kinds of Salami Snack Set](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-3.jpeg)

### Ingredients

- Pork
- Pork fat
- Salt
- Glucose
- Spices
- **Hydrolyzed protein**
- **Dextrin**
- **pH adjuster**
- Antioxidant (Vitamin C)
- **Seasoning (amino acids, etc.)**
- **Smoke flavor**
- **Coloring (Cochenille)**
- **Preservative (Sodium nitrite)**
- Fermentation starter

### Notable Ultra-Processed Ingredients
- Hydrolyzed protein - flavor enhancer (often from soy or corn)
- Seasoning (amino acids) - includes MSG
- Dextrin - processed carbohydrate, often used as a filler or thickener
- Smoke flavor - artificial flavoring
- Coloring (cochenille) - artificial red dye from insects
- Preservative (sodium nitrite) - used in processed meats, potentially harmful in excess

This product has the look and feel of artisanal cured meat, but the ingredient list reveals it's heavily engineered for long shelf life and intense flavor, not health.

## Soy Sauce Fried Chicken Rice Ball Sandwich from NewDays

The Japanese name is 醤油唐揚げサンドおむすび.

![Soy Sauce Fried Chicken Rice Ball Sandwich](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-4.jpeg)

### Ingredients

- Rice (domestically produced)
- Soy sauce fried chicken
- Soy sauce
- Mayonnaise-style sauce
- Nori (seaweed)
- **Seasoning**
- Starch
- Chicken extract
- **Processed starch**
- **Amino acids (as seasoning)**
- **Polysaccharide thickener**
- **Modified starch**
- Yeast extract
- **pH adjuster**
- **Colorant (caramel)**
- **Sweetener (sorbitol)**
- **Emulsifier**
- **Flavoring**
- Antioxidant (Vitamin C)
- Paprika extract
- **Thickener**
- **Trehalose**
- Soy sauce powder
- Garlic powder
- Vinegar powder
- Apple vinegar powder

### Notable Ultra-Processed Ingredients
- Modified starch / processed starch – texture modifier
- Amino acids (seasoning) – likely includes MSG
- Polysaccharide thickeners / emulsifiers / sweeteners – industrial additives
- Trehalose / sorbitol / caramel color / paprika extract – preservatives, color enhancers, and artificial sweeteners

Although this looks like a simple rice ball with fried chicken, the ingredient list reveals numerous additives, flavor enhancers, thickeners, and industrial binders—clear signs of ultra-processed food.

## Thick Matcha Dorayaki Mochi

The Japanese name is 濃いお茶どらもっち.

![濃いお茶どらもっち](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-5.jpeg)

### Ingredients

- Cream (includes dairy ingredients)
- Sugar
- Eggs
- Glucose syrup
- Wheat flour
- **Vegetable oil**
- **Processed starch**
- **Trehalose**
- Matcha (powdered green tea)
- Green tea paste
- Shortening
- Gelatin
- Fermented seasoning
- Salt
- Soybean flour
- **Glycerin**
- **Stabilizer (Xanthan gum)**
- **Processed protein**
- **Emulsifier**
- **Leavening agent**
- **Alcohol**
- **Flavoring**
- **Coloring (gardenia, spirulina)**
- **pH adjuster**

### Notable Ultra-Processed Ingredients

- Trehalose, glucose syrup – processed sugars
- Processed starch, glycerin, xanthan gum – texture stabilizers
- Shortening, emulsifier, flavoring – processed fats and additives
- Coloring (gardenia, spirulina) – natural-sounding but still additives
- Alcohol – used as preservative or solvent for flavor

Despite its traditional appearance and premium matcha branding, this product is another example of a heavily ultra-processed "wagashi" (Japanese sweet) filled with additives for texture, flavor, and shelf life.

## Matcha Baumkschen from MUJI

The Japanese name is 揃い、事治抹茶パウム.

![Matcha Baumkschen from MUJI](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-6.jpeg)

### Ingredients

- Sugar
- Whole egg
- Wheat flour
- **Edible vegetable oil and fat (including palm oil)**
- **Margarine**
- **Processed syrup**
- **Shortening**
- **Trehalose**
- Matcha
- **Processed starch**
- Whey powder
- Salt
- **Modified starch**
- **Emulsifier**
- **Flavoring**
- **Leavening agent**
- Alcohol
- **Coloring (gardenia)**


### Notable Ultra-Processed Ingredients

- Vegetable oil, margarine, shortening – industrial fats often high in trans fats or palm oil
- Processed/modified starch, trehalose – texture and shelf-life additives
- Emulsifier, flavoring, leavening agent – synthetic processing aids
- Alcohol & food coloring – for preservation and appearance

Despite the clean MUJI branding and "Uji matcha" emphasis, this Baumkuchen is made with a typical lineup of ultra-processed ingredients, especially processed fats and starches.

## Matcha Bracken-starch Dumplings from Lawson

The Japanese name is とろける抹茶わらび餅.

![Matcha Bracken-starch Dumplings from Lawson](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-7.jpeg)

### Ingredients

- Sweetened bean paste (white bean paste, sugar, matcha)
- Sugar
- **Starch syrup**
- **Processed matcha paste**
- **Processed starch**
- Bracken starch powder
- Glucose
- Roasted soybean flour
- **Vegetable oils and fats**
- Salt
- **Trehalose**
- **Glycerin**
- **Polysaccharide thickener**
- **pH adjuster**
- **Emulsifier**
- **Coloring (gardenia, spirulina)**
- **Fragrance (flavoring)**
- **Milk-derived ingredients**

### Notable Ultra-Processed Ingredients

- Trehalose, glycerin, glucose, starch syrup – processed sugars and humectants
- Processed starch / polysaccharide thickener – texture enhancers
- Emulsifier, flavoring, colorings (gardenia, spirulina) – industrial additives
- Processed matcha paste – not pure matcha; often sweetened, diluted, or thickened

Even though it’s marketed as a traditional-style Japanese sweet (wagashi), this “melty matcha warabi mochi” is a highly processed product with many chemical additives for shelf life, color, and texture.

## Green Soybean Shake–Style Chocolate Bread from NewDays

The Japanese name is ずんだシェイク風チョコづくし.

![ずんだシェイク風チョコづくし](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-8.jpeg)


### Ingredients

- Wheat flour
- Chocolate cream
- Chocolate coating
- Sugar
- **Margarine**
- Whole egg
- Yeast
- Shortening
- Skimmed milk powder
- Salt
- **Fermented seasoning**
- **Processed starch**
- **Trehalose**
- **Sorbitol**
- **Flavoring**
- **Emulsifier**
- **Color (including gardenia, turmeric)**
- **Leavening agents**
- **pH adjuster**
- **Glazing agent**
- Antioxidant (Vitamin E)
- **Preservative (sorbic acid K)**
- Milk-derived ingredients included

### Notable Ultra-Processed Ingredients

- Chocolate cream/coating, margarine, shortening – highly processed fats and sugars
- Trehalose, sorbitol – artificial sweeteners/humectants
- Processed starch / flavoring / emulsifiers / pH adjusters – industrial food engineering agents
- Coloring (gardenia, turmeric) – natural sources, but used as additives
- Preservative (sorbic acid K) – prolongs shelf life, common in packaged foods

Though it’s marketed as a unique and fun local flavor (based on the Zunda Shake from Sendai), this bread is loaded with ultra-processed elements for taste, texture, and shelf life—very far from a traditional or healthy treat.

## Calpis Water

The Japanese name is カルピスウォーター.

![Calpis Water](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/calpis-water.jpeg)

### Ingredients

- Fermented milk (milk, lactic acid bacteria, yeast)
- **High fructose corn syrup**
- Sugar
- Dairy products
- Salt
- **Flavoring**
- **Acidulant**
- **Stabilizer (pectin)**
- **Sweetener (sucralose)**

### Notable Ultra-Processed Ingredients

- High fructose corn syrup – highly processed sweetener linked to metabolic issues
- Flavoring & acidulant – synthetic or natural additives for taste and shelf stability
- Stabilizer (pectin) – used to maintain texture
- Sucralose – artificial sweetener, 600× sweeter than sugar, not absorbed by the body

Though often marketed as a refreshing probiotic drink, Calpis Water is actually a highly processed beverage with multiple sweeteners and additives—very far from "healthy hydration."

## Muskmelon Cream Bread from Lawson

The Japanese name is マスクメロンクリームパン.

![マスクメロンクリームパン](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-9.jpeg)

### Ingredients

- Wheat flour
- Muskmelon-flavored cream
- Muskmelon purée
- Sugar
- **Margarine**
- Whole egg
- **Shortening**
- **Vegetable oil**
- Yeast
- Starch
- Salt
- Milk powder
- **Trehalose**
- **Glucose syrup**
- **Sorbitol**
- **Processed starch**
- **Gelatin**
- **Thickener (xanthan gum, processed starch)**
- **Emulsifier**
- **Flavoring**
- **Acidulant**
- **Preservative (sorbic acid K)**
- **Antioxidant (Vitamin C)**
- **Colorings (carotenoids, gardenia, turmeric)**
- **pH adjuster**


### Notable Ultra-Processed Ingredients

- Margarine, shortening, vegetable oil – industrial fats
- Trehalose, sorbitol, glucose syrup – added sugars/sweeteners
- Processed starch, xanthan gum – texture stabilizers
- Emulsifier, flavoring, acidulant, pH adjuster – artificial food engineering agents
- Preservative (sorbic acid K), antioxidant (Vit C), colorings – used to improve appearance and shelf life

Despite its playful and nostalgic appearance, this melon cream bread is a textbook example of ultra-processed food—engineered for taste, texture, and longevity with a long list of additives.

## Pocari Sweat

![Pocari Sweat](/assets/blog/ultra-processed-japan-a-closer-look-at-convenience-store-favorites/combini-food-10.jpeg)

### Ingredients

- Sugar
- **Dextrose**
- Citric acid
- Sodium citrate
- Sodium chloride (salt)
- Potassium chloride
- Calcium lactate
- Magnesium carbonate
- **Flavoring**

### Notable Ultra-Processed Ingredients
- Sugar + dextrose – two types of refined sugar
- Flavoring – artificial or natural additive

Despite being marketed as a “healthy hydration drink,” Pocari Sweat is essentially a sweetened saltwater solution with synthetic electrolytes and flavoring—another ultra-processed product, especially unnecessary for regular consumption outside of intense exercise or heatstroke risk.

## Conclusion

Japanese convenience store foods are praised for their flavor and convenience, but behind the appealing packaging lies a harsh truth: most are ultra-processed, packed with additives, preservatives, and artificial ingredients designed for shelf life—not health.

The effects aren’t immediate, which makes occasional indulgence feel harmless. But over time, daily consumption can lead to low energy, body aches, skin issues, mood swings, and more.

This post isn’t about guilt—it’s about awareness. If you eat these regularly or give them to kids, take a moment to check what’s really inside.

Your body deserves better. Choose real food when you can.

Food from Japanese Convenience Stores


I started the carnivore diet on February 24, 2025, and it’s now been four months. Below, I’ll share some noticeable improvements, experiments I’ve tried, and updates on my autoimmune conditions.

This month has been special because I was traveling. Even though we weren’t at home, we tried to stay in Airbnbs where we could cook our own food. I managed to eat clean as much as possible.

## Contents

## Visible Changes

### Tighter Calves

We’re currently in Tokyo, Japan. I’ve been walking between 17,000 and 23,000 steps a day. All of a sudden, I can feel my calves tightening up. It feels like I’m building real strength just from walking.

### Better Hearing

In Tokyo, we passed through some areas where I consistently heard high-pitched noises. I think the sound comes from elevators—but only my daughter and I could hear it. My husband, son, and parents couldn’t hear anything.

We’ve walked past these areas multiple times over the past few days, and it happens every time. I didn’t notice this sound the last time I was in Tokyo. It makes me wonder if this diet has sharpened my hearing.

### Fiber Overrated

A well-known problem for tourists in Japan is the lack of fiber. Many people complain that the food from convenience stores and ramen restaurants doesn’t have much fiber, and they end up constipated. My mom experienced this issue on this trip too.

![People complained about lack of fiber in Tokyo](/assets/blog/carnivore-diet-month-4-calves-hearing-fiber/reddit-fiber.jpeg)
*[People complained about lack of fiber in Tokyo](https://www.reddit.com/r/JapanTravelTips/comments/1kmyfoq/what_can_i_eat_in_japan_to_have_enough_fiber/)*

![People asking how to get fiber in Japan](/assets/blog/carnivore-diet-month-4-calves-hearing-fiber/reddit-getting-fiber.jpeg)
*[People asking how to get fiber in Japan](https://www.reddit.com/r/japanlife/comments/1ikp8ct/how_are_yall_getting_fiber/)*

But for me, my husband, and our two kids—none of us had this problem. I don’t eat much fiber. Neither do they, since I don’t cook vegetables often. But I do cook a lot of fatty meat: Wagyu beef and pork. I also eat a lot of butter. It makes going to the bathroom very easy.

**Check out what I eat in Tokyo 🇯🇵 as a carnivore in [this post](/posts/what-i-ate-in-japan-as-a-carnivore).**

## Things I've Tried

### 2MAD Timing

I used to stick to a strict 2MAD (two meals a day) schedule: lunch and dinner. This month, I experimented a bit—switching to breakfast and lunch.

This version was more enjoyable and made me think less about food in the morning. However, I got hungrier in the evening, which made it harder to fall asleep. I’ve realized that to sleep well, my body needs to have enough energy.

Conclusion: I can have a flexible 2MAD schedule—it doesn’t need to be the same every day. But I need to make sure I have enough fuel in the evening for a restful sleep.

## Autoimmune Updates

### Lupus

On June 11, 2025, I decided to stop taking Hydroxychloroquine (HCQ). I had been on it for a while, but:

- I believe HCQ causes photosensitivity, which bothers me in the summer.
- I wasn’t showing symptoms even before my lupus diagnosis.
- I’ve been on the carnivore diet and trust that both diet and fasting can help.
- If I keep taking HCQ, it will mask any natural improvements I make.

So, I decided to stop and see what happens. I know it’s risky, especially while I’m traveling and away from my doctors. But I’m curious—and cautiously optimistic.



### ITP

I’ve been doing weekly blood draws in Tokyo. It’s easy to get them done at small clinics here.

My platelet count has been going up. The best reading was 208k, and the latest was 182k. When it hit 208k, I asked my hematologist whether I could reduce my Doptelet dosage from 20mg per day to 20mg three times per week. He wanted to see another 200k+ reading before making that change.

It was a little disappointing that the next reading dropped to 182k—but hey, I used to be at 80k before treating H. Pylori. That’s a 100k improvement!

I’ll continue with what’s working: clean eating, fasting, and good sleep.



Carnivore Diet Month 4: Traveling, Calves, Hearing, and Fiber

What I Ate in Japan as a Carnivore


Since I switched to eating mostly carnivore (or meat-based), every aspect of my life has changed — including how I travel. In the past, I would indulge in all kinds of food, sample everything at airport lounges, and order exotic dishes at restaurants. But after getting sick, I started paying close attention to everything I eat — because, as Hippocrates said, *sickness begins in the gut.*

In this post, I’ll document what I eat while traveling in the summer of 2025.

Here are some of my eating principles:

1. **Meat-Based First**: Prioritize animal-based foods — especially meat, fish, and animal fats.

2. **Eat Clean**: Choose foods with the fewest additives, preservatives, seed oils, or dyes.

3. **Avoid Toxins**: Steer clear of ultra-processed foods and ingredients that may harm gut health.

4. **Read the Ingredients**: If I don’t know what’s in it or where it came from, I’ll skip it.

5. **Trust My Body**: If I feel unsure or something seems off, I won’t eat it.

6. **Fast if Needed**: If clean food isn’t available, I’ll fast and feast later.

7. **Occasional Fruit for Energy**: Use fruits like apples or bananas strategically — to replenish glycogen or for quick energy — not as a staple.

8. **Always Stay Mindful**: Traveling doesn't mean letting go of my standards. I stay aware and make conscious choices every time I eat.

9. **Watch My Skin**: Skin and gut are connected. If my gut is off, my skin will show it.

## Contents

## Day 1 (May 27, 2025)

* **Breakfast**: 6 eggs fried in butter
* **Lunch**: prosciutto, white cheese, salmon, cream cheese, apple, banana
* **Dinner**: none (fasted)

It was a transit day. At the airport lounge, as usual, there was tons of savory and sweet food. Out of everything available, I found the charcuterie bowls and the salmon with dill cream cheese to be the best fit for my diet.

![Charcuterie](/assets/blog/meat-first-how-i-eat-when-i-travel/bowl-counter.jpeg)
*Charcuterie board with prosciutto and assorted cheese*

![Bowls of Charcuterie](/assets/blog/meat-first-how-i-eat-when-i-travel/bowls.jpeg)
*I had six bowls of charcuterie with prosciutto and white cheese*

I can eat the white-colored cheese and prosciutto. (Cheddar cheese in the U.S. often contains yellow food dye. I didn’t know the source of the cheddar cheese here, so I skipped it.)

![Salmon](/assets/blog/meat-first-how-i-eat-when-i-travel/salmon.jpeg)
*Salmon with dill cream cheese*

I ate the salmon, but I wasn’t sure about the ingredients in the sauce — whether it had seed oils — so I scraped it off and just ate the salmon and cream cheese (mainly as an energy source). I don’t eat much cream cheese at home. If it’s just dairy, it’s fine, but in the U.S., many cream cheeses come with lots of additives. I had it this time, but I’ll probably skip it next time.

In addition to these, I had 6 eggs at home for breakfast. I also had an organic apple I brought from home and a banana — to refill the glycogen stores in my muscles and give me a quick energy boost. 


## Day 2 (May 28, 2025)

* **Breakfast**: none (fasted)
* **Lunch**: 1 small avocado, 2 eggs fried in butter, 5 bacon slices
* **Dinner**: [flanken style beef ribs](/posts/beef-flanken-ribs-oven-recipe)
* **Snack**: whole milk yogurt, berries, cherries

Early in the morning, we picked up some healthy items from Trader Joe's and H-Mart. H-Mart has my favorite beef ribs, which are very easy to cook. Trader Joe's carries my favorite butter, Kerrygold — a grass-fed butter — as well as pastured eggs and wild-caught salmon.

![What I got from Trader Joe's and H-Mart](/assets/blog/meat-first-how-i-eat-when-i-travel/grocery.jpeg)
*What I got from Trader Joe's and H-Mart*

I cooked bacon slices for the first time in my life, and they tasted heavenly. I saved the grease from frying the bacon and used it to cook other things like eggs and beef ribs. 

![Cooking Bacon](/assets/blog/meat-first-how-i-eat-when-i-travel/cooking-bacon.jpeg)
*Cooking bacon slices for the first time in my life*


I also discovered that a bite of avocado with bacon tastes amazing!

![Avocado with Bacon](/assets/blog/meat-first-how-i-eat-when-i-travel/bacon-avocado.jpeg)
*Avocado with bacon*


## Day 3 (May 29, 2025)

* **Breakfast**: none (fasted)
* **Lunch**: [salted wild salmon](/posts/salted-wild-salmon-a-simple-and-clean-recipe), [2 flanken style beef ribs](/posts/beef-flanken-ribs-oven-recipe), 5 slices of bacon, avocado
* **Dinner**: Banh Hoi Bo Nuong La Lot (Woven Angel Hair Rice Vermicelli with Beef wrapped in Wild Pepper Leaves) at a Vietnamese restaurant (cheated)
* **Snack**: yogurt, berries, cherries

At lunch, I whipped up a quick meal for the family with salmon, beef ribs, bacon, avocado, and sunny-side-up eggs. Surprisingly, it only took 30 minutes—thanks to some prep the night before ([the wild salmon was marinated](/posts/salted-wild-salmon-a-simple-and-clean-recipe) overnight, and the beef ribs were leftovers; the bacon and eggs were freshly cooked). I didn’t use a drop of seed oil—the bacon fat did the job—and the only seasoning was a bit of salt. The total cost was around $20.

It was incredibly nutritious: high in protein, fat, choline, vitamins A, B2, B3, B6, B7, B9, B12, and D, as well as choline,selenium, copper, iron, and zinc. Most of these nutrients are highly bioavailable—meaning the body absorbs them efficiently instead of excreting them.

![Sunny-side-up eggs](/assets/blog/meat-first-how-i-eat-when-i-travel/sunny-side-up.jpeg)
*Sunny-side-up eggs I cooked for the family, easy and very healthy*


![A Very Good Lunch](/assets/blog/meat-first-how-i-eat-when-i-travel/a-very-good-lunch.jpeg)
*Quick meal for the family with salmon, beef ribs, bacon, avocado, and sunny-side-up eggs*


For dinner, since we were far from our Airbnb, we stopped by a Vietnamese restaurant that we used to love before I switched to a carnivore/meat-based diet. I ordered the Bánh Hỏi Bò Nướng Lá Lốt (Woven Angel Hair Rice Vermicelli with Beef Wrapped in Wild Pepper Leaves). It didn’t taste the same anymore—I think my palate has changed. The vegetables and vermicelli were bland, and the beef, which was ground and wrapped in leaves, lacked flavor. The whole dish didn’t feel satisfying at all. I was also worried about seed oils with every bite, and the dish didn’t look clean. I regretted cheating on my diet, but it also confirmed how tasty and healthy my usual meals are.

That night, I did get good sleep, which suggests that good sleep requires energy—either from carbs or fats.

The next morning, I experienced the worst constipation of my life. Since switching to a carnivore diet, I had never had constipation until then. The Vietnamese food, especially the vermicelli, really affected me. I think the combination of added carbs and a lack of fat throughout the day caused the issue.

## Day 4 (May 30, 2025)

* **Breakfast**: none (fasted)
* **Lunch**: 3 boiled eggs, 1 can of cod liver, 2 bites of octopus
* **Dinner**: chuck eye steak with butter
* **Snack**: apple, berries, cherries

To reset my body, I fasted for the first half of the day and had a healthy, normal lunch: eggs and cod liver. It was simple but tasted heavenly. 

![Eggs and Cod Liver](/assets/blog/meat-first-how-i-eat-when-i-travel/eggs-and-cod-liver.jpeg)
*My lunch: eggs and cod liver*  

My family ordered the octopus tacos I used to love from our favorite food truck, but I ate nothing except two bites of plain octopus. My suspicions about unclean food, toxic ingredients, and seed oils were always present whenever I saw prepared food.


![Octopus tacos](/assets/blog/meat-first-how-i-eat-when-i-travel/octopus-tacos.jpeg)
*Octopus tacos from our favorite food truck. I ate nothing except two bites of plain octopus. My family ate the tacos.*

## Day 5 (May 31, 2025)

* **Breakfast**: none (fasted)
* **Lunch**: [5 flanken style beef ribs](/posts/beef-flanken-ribs-oven-recipe), 3 tablespoons of butter
* **Dinner**: 5 sunny-side-up eggs and 1 [flanken style beef rib](/posts/beef-flanken-ribs-oven-recipe)
* **Snack**: banana

For lunch, I also made scrambled eggs with zucchini for my non-carnivore family. They made sandwiches with the eggs, zucchini, and flanken-style beef ribs in the middle, which my husband said looked and tasted amazing.

![Scrambled Eggs with Zucchini and Flanken Style Beef Ribs](/assets/blog/meat-first-how-i-eat-when-i-travel/sandwich.jpeg)
*My family's sandwich with scrambled eggs, zucchini, and flanken-style beef ribs in the middle. I did not eat it but took a photo because it looked so good.*

## Day 6 (June 1, 2025)

* **Breakfast**: 3 boiled eggs, 1 avocado, cream cheese
* **Lunch**: scrambed eggs, pork sausage, bacon egg tarts, cream cheese, butter
* **Dinner**: none (fasted)
* **Snack**: 1 apple

Today is a transit day. I grabbed a few boiled eggs and an avocado from home and paired them with cream cheese at the airport lounge.

At the layover lounge around lunchtime, despite my fear of seed oils, I picked as much carnivore-friendly food as possible: egg bites, salami, swiss cheese, and eggs. For “energy and poop,” I scooped some butter and cream cheese.

![Layover Lounge](/assets/blog/meat-first-how-i-eat-when-i-travel/lounge-eggs.jpeg)
*Food at the layover lounge at the airport: egg bites, salami, swiss cheese, and eggs*

![Butter and Cream Cheese](/assets/blog/meat-first-how-i-eat-when-i-travel/cream-cheese-butter.jpeg)
*Butter and cream cheese*

For dinner, I’ll be on the plane. I plan to skip it, since airplane food isn’t always good.


## Learnings 

1. Regular food does not taste the same when you switch to a carnivore diet. 
2. Clean and healthy food does not need to be fancy or expensive. 
3. You will feel bad after eating a cheat meal.

Beef Flanken Ribs Recipe (Using Oven)

Ingredients

Instructions

1. Soak the ribs

2. Season

3. Preheat the oven

4. Apply fat

4. Arrange on baking sheet

5. Bake

6. Serve

Mira

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