Johanna Budwig was recommending not eating meat and saturated fats but a diet rich in prebiotic linseed, fermented foods, yoghurt and sauerkraut seventy years ago. Modern scientists are increasingly gaining understanding of the anti-inflammatory benefit Continue reading Western Diet, Inflammation and Gut Biome→
Oleolux is a savoury butter or topping for food created by Dr Johanna Budwig. It is a rich golden-yellow blend of cold-pressed linseed (flax) oil and raw coconut oil delicately enhanced with onion and garlic. Cholesterol-free, rich in Omega-3 and other beneficial fats, it makes a healthy alternative to butter, cream or olive oil in everyday meals for anyone looking for tasty food and a healthier lifestyle. The garlic and onion are healthy additions and probably help the absorption of the omega-3.
Ingredients for Oleolux:
125g Cold-Pressed Linseed (Flax) Oil
250g Cold-Pressed Coconut Oil
1 Medium Onion
10 cloves garlic mashed
Weigh the Linseed Oil into a suitable container, preferably glass that has a lid, or can be covered, it needs to be large enough to take the coconut oil as well. Place it in the freezer for 20 minutes.
Melt coconut oil in a large pan from which it is going to be easy to pour the oil.
Slice the onion and cook at a very gentle heat so that it is lightly straw coloured after 15 minutes.
Add the crushed garlic cloves and cook for a further 3 minutes.
Remove from heat, allow to cool a little and strain through a sieve into the chilled linseed oil and put in the fridge to cool. When it has set it is ready to use.
Store in the fridge.
Best used within a month.
How to Use Oleolux
Melt into cooked veg, potatoes and buckwheat.
Use instead of butter on bread.
Use to fry with; though if using oleolux for frying do not heat for more than 1-3 mins and then only at a gentle heat.
Stir into risotto, lentils and soup.
Buckwheat with Oleolux
Melt 50g oleolux in a warm pan. Add 150g raw whole buckwheat groats (grains) and stir gently over a gentle heat for 3 minutes, then add 250ml boiling water and simmer very gently for 15-30 mins or until soft.
This can be made into a risotto style dish by using low salt veggie stock instead of water, adding sliced veg. such as onions, celery. carrots, mushrooms, at the very start or for softer veg such as spinach 3-10 mins from the end of cooking and sprinkle with chopped herbs, black pepper, cayenne, yeast flakes, etc.
Here are some more suggestions for the Budwig Diet breakfast. All are rich in omega-3, tummy-friendly fibre, minerals, vitamins and natural antioxidants. It is an essential element of the Budwig diet or a super-nutritious replacement for conventional breakfast cereals and mueslis for anyone trying to improve their health. You can vary it endlessly with different fruits, nuts, berries and spices.
Budwig Muesli Ingredients
2 tablespoons Linseeds (brown/bronze or golden)
1 portion of Quark-Linseed Oil Cream (made from 100 g quark and 45-50g cold-pressed linseed oil thoroughly blended and optionally sweetened with 1 teaspoon honey, )
A portion of raw seasonal fruit chopped
Spices to taste
Nuts, berries, freshly made juice, spices to taste
Grind the linseeds to a fine powder in a dedicated electric coffee grinder and place in a bowl. Add chopped fruit. Mix the quark-linseed cream with any spices you fancy – cinnamon, fresh or dried ginger, vanilla extract are all good – add to bowl. If you would like the cream to be softer simply stir in some skimmed milk or freshly-pressed juice and spoon over the fruit and ground linseed. Top with berries and nuts. JB particularly recommends Brazil nuts, which contain lots of selenium, and walnuts. She also suggests pine nuts and unsweetened coconut which can be raw or shavings (but not sweetened).
Try making your muesli with these combinations added to your basic Budwig cream:
Autumn Fruits: Bronze linseed ground. Chopped apple, and add
ground vanilla to the cream and ground cinnamon to the linseed, top with blackberries and hazelnuts.
Multicolour Fruits: Gold linseed ground. Chopped pineapple and mango. Add freshly grated ginger to taste, top with strawberries and blueberries, coconut shavings and Brazil nuts.
Citrus: Golden linseed ground, 1/2 a chopped grapefruit, 1/2 banana, satsuma sections, cinnamon, fresh ginger and raspberries Brazil nuts and sliced almonds.
Eton Mess Use strawberries, raspberries and sliced banana. Add vanilla extract to the FOCC, top with berries and chopped macadamia or walnuts nuts.
Trifle: Use chopped bananas and raspberries as the basic fruit, add a few drops of vanilla extract to the FOCC, drizzle the ground linseed with a little Amontillado sherry sweetened with stevia to taste, top with more raspberries, fresh red currants, if available, and chopped pistachios or very lightly toasted almonds nuts.
Chocolate but not really wicked: Fruit chopped banana , add two heaped dessertspoons of cocoa powder to the FOCC and a little stevia powder to taste, top with the raspberries and lightly toasted almond flakes and chopped Brazils.
Tzatziki with quark/cottage cheese/Greek yoghurt, linseed oil, lemon cucumber and mint.
"Let food be thy medicine and medicine be thy food" – Hippocrates