I see there is worldwide support for the Budwig protocol through various forums. This website shares information that makes it easier to follow the Budwig Diet in the UK and keep it as close as possible to Johanna Budwig’s original diet. Linseed oil and ground linseed has certainly helped me, to take more control of my own health and seeing my health improve by doing so. This is why I feel this protocol needs to be more widely known. This Budwig diet is too good not to share. I hope it helps you as much as it has helped me. I highly recommend Flax Farm for all of the products I use for my recipes.
Pears and chocolate always go well together; this is good enough to serve for dinner parties and is sublime. It is rather like a chocolate pear Eton mess.
Mix the honey and some skimmed milk into the quark linseed cream, add cocoa powder, mix well, add ground linseed and spoon into a dessert bowl and sprinkle with chopped nuts.
Chocolate, Banana and Raspberry Muesli
This is more of a dessert but chocolate makes a great breakfast too.
Unsweetened coconut chips or ribbons – grated fresh coconut or chopped Brazil nuts (optional)
Place ground linseed in a bowl and mash into it the banana.
Mix the honey and some skimmed milk into the quark linseed cream, add cocoa powder, mix well and pour over mashed banana and linseed. Sprinkle with raspberries and coconut or Brazil nuts.
“When someone tells me they have tried flax oil (linseed oil) and don’t like its taste I suspect they have not tried fresh flax oil” Udo Erasmus, 1986, Fats that Heal, Fats that Kill.
The 500 ml bottle is ideal if you use use 2 or more teaspoons per day. Good family size bottle. For the Budwig Diet a 500 ml bottle lasts approximately 5 days.
Fresh Cold-Pressed Linseed (Flax Seed) Oil: Product Information
Freshly cold-pressed linseed oil of exceptional quality and a sweet mild flavour.
500 ml Bottle
In dark green glass bottles to protect it from light.
Unfiltered so may contain some small particles of the original seed.
Fresh Cold-Pressed Linseed (Flax Seed) Oil: Storage and Shelf-Life:
Flax Farm cold pressed linseed (flaxseed) oil is simply linseed oil cold pressed and bottled in the traditional way. It is not refined and we don’t use any preservatives. It is not intended to be a long shelf-life product. The gentle production method means it tastes great. We want you to enjoy it at its best, fresh as a natural healthy food.
Store your bottles of oil in the fridge; we recommend they are used within 75 days from opening or 4 months from pressing. To extend the life of the oil for up to 6 months you can store spare bottles in the freezer (don’t worry it won’t crack the bottles like water!)
Mixing your juices incorporates flavours which complement each other and make fabulous drinks – and as you make them fresh you can tweak the recipe to suit your mood. The quantities in the recipes are very approximate because you don’t want to be weighing the ingredients. You quickly learn to get it the way you like by eye.
OMG! beetroot, carrot and citrus with ginger juice:
I usually make a juice every day and drink it within two days; this gives the opportunity to mix the juices together. This combo is so distractingly good, it completely converted me from a lifelong hatred of beetroot to loving it.
Juice I Ingredients:
2 parts root ginger
2 part whole lime
2 parts whole lemon
6 parts whole orange (can be any orange including clementines, minneolas etc.)
Juice II Ingredients:
2 parts root ginger
6 parts carrots
6 parts beetroots
6 parts apple
Fill a glass with half of each, watch the red, yellows and orange swirl together and enjoy the zinginess of citrus balanced with an earthy sweetness.
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
Method
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.
Budwig quark and linseed oil muesli with honey, ground linseed, fruit, berries and chopped nuts,
This is the cornerstone of the whole Budwig diet;it is used for the breakfast and lunch. It is also called FO/CC, Flax Oil/Cottage Cheese and Budwig Flax Oil Cream. (Linseed is called flax in North America.)
The magic comes from the sulphur-rich milk proteins in the cheese making the omega-3 in the linseed oil more soluble. Linseed Oil-Quark cream should be made with good-quality fresh ingredients and it will taste creamy, light and delicious. The basic FOCC “cream” is very versatile and can be used as a healthy alternative to cream, crème-fraiche or yoghurt for anyone who is health-conscious.
Budwig Muesli Recipe
Ingredients to make the FOCC Cream:
This makes a standard portion for a woman, men should have up to 25% more and children less
Quark and cold-pressed linseed (flax seed ) oil
45-50g cold-pressed linseed oil (flax seed oil)
100 g Quark (If you can’t find quark use low fat/fat-free cottage cheese or unsweetened plain Greek yoghurt (this should be 10-12% protein.)
2 tablespoons milk (optional to help mixing)
1 teaspoon cold-extracted raw honey (optional)
Blend quark cottage cheese with flax oil very thoroughly
Place Linseed Oil and quark in a jug or tall container suitable for using a stick blender. If you prefer a softer consistency add two or three tablespoons of skimmed milk. Blend very thoroughly; is very important to continue blending until the oil completely disappears into the emulsion. If required sweeten by mixing in up to 1 tsp honey.
Muesli Ingredients
25g ground linseed
1 tsp Honey
Berries (forest fruits)
Nuts
Fruit chopped
Method
Assemble fruit and freshly ground linseed in a bowl. Top with creamed linseed oil and cottage cheese, top with berries and chopped nuts. Eat immediately.
Variations
The Budwig diet calls for the Quark – Linseed Oil “cream” to be eaten with ground linseed and fruit as muesli for breakfast, For lunch you can add it to the first course or pudding. With imagination the possibilities are almost endless.
Budwig Muesli Smoothie
A modern variation is to incorporate the linseed oil/cottage cheese cream into a smoothie by adding it to blitzed fresh fruits and freshly pressed juice.
Place all other ingredients in a blender and blend until smooth
Then add blended cottage cheese linseed (flaxseed) oil, pulse gently until incorporate with fruit etc., Don’t over-
blend,
Other ways for using Budwig creamed linseed oil and cottage cheese
Johanna Budwig’s own savoury recipes include using the cream as mayonnaise, Indian-style Tzatziki, sauces, sandwich fillers or toast topping. Use it just as you would any cream or soft cheese (within the rules of the diet). In savoury dishes try “cream” with good seedy mustard, curry powder or herbs.
For dessert you can use it like a mousse flavoured with chocolate or spices; it combines well with cinnamon, cocoa, vanilla, banana, orange and lemon or make the Budwig “cream” into easy ice creams. There are recipes on the site for several delicious flavours of (Budwig-compatible) ice-cream.
N.B. Always blend the cold-pressed linseed oil and cottage cheese thoroughly before adding other ingredients.
Melt 50 g Oleolux in a not too hot pan. Add 150 g raw whole buckwheat groats (grains) and a finely sliced onion and stir gently over the heat for up to 3 minutes. Add to 250 ml boiling water in a saucepan, bring to the boil and simmer very gently for 15-30 mins or until soft. Serve sprinkled with paprika, cayenne pepper, chopped herbs and/or lemon juice and if required a little extra oleolux and steamed veggies.
There are so many variations on the theme of quark-linseed cream that it is impossible to do more that tickle your taste-buds, whet your appetite and get your imagination going! Once you have the basic idea, you’ll soon be incorporating the quark-linseed cream into your everyday diet and delighting the faddiest of friends with your delicious desserts and dressings!
Serve the quark-linseed oil cream with traditional muesli or just with any fresh whole, chopped, pureed fruit. This can be traditional apples or pears, berries, or more exotic fruits like papaya, pineapple or kiwi.
Some fruits like blackcurrants, gooseberries and rhubarb are best lightly cooked. Prunes and figs can be raw or soaked and cooked.
You can flavour the full- blended the Quark-Linseed Oil Cream by gently stirring in:
A mashed banana
A squeeze of lemon juice and/or grated lemon zest
Ground cinnamon and/or ground dried ginger in pinch or more to taste, goes well with apple, prunes, figs.
Grated fresh ginger – it tastes beautifully gingery and lemony and goes well with fruit compote, blackcurrant or raspberry goes very well with it.
Vanilla extract – about ½ teaspoon (not synthetic essence), a little extra skimmed milk and use in place of cream or custard; it is particularly good with baked or stewed apples or rhubarb. If you add the ground linseed into the cooked fruit you have a healthy alternative to fruit crumble that is totally Budwig compliant.
These are recommended by Dr Johanna Budwig but aren’t easy to find in the UK: Seabuckthorn juice, Rosehip pulp
Any fruit juice. i.e grape, pineapple, cherry, berries, orange,
Cocoa or cacao (raw ground chocolate beans) powder, just add to taste for a chocolate pudding. Good with strawberries, raspberries, figs and prunes.
This is the most ridiculously delicious meal and very quick, cheap and easy. Bake a large potato. Mix the quark-linseed oil cream with a tiny pinch of salt, a little black pepper and small amount of finely chopped chives and use to top the potato. Serve with salad or cooked veg.
Boil a portion of potatoes and when cool enough to handle chop/slice. Mix a portion of quark-linseed oil cream with the juice of a lemon and 1 tbsp of apple cider vinegar. Add a a finely sliced onion, chopped chives, parsley and/or dill, black pepper and a pinch of salt and enough skimmed milk to made a creamy consistency. Mix into the chopped potatoes and sprinkle with paprika and/or a little cayenne pepper and chopped dill pickles.
Waxy potatoes have smooth, dense flesh that holds their shape well when cooked. They work well in salads or simply boiled. Key waxy varieties include Charlotte and Jersey Royals but if you can’t get any of those, don’t worry, it’ll still be great with any potato.
The goodness of beetroot and the tang of horseradish combine to create a bright, spicy, pick-me-up salad or sandwich filling: what’s not to love!
400 g beetroot. You can either cook the beets, until soft, peel and slice or dice; or shred/grate/julienne the peeled raw beetroots through a mandolin or food grater/processor.
1 eating apple finely diced or grated
One portion of the quark-linseed oil cream
the juice of ½ lemon
2 tbs apple cider vinegar
a little extra lemon juice or milk if needed
a pinch of salt
1 tbsp grated fresh horseradish
a pinch of ground caraway and a teaspoon of whole caraway seeds (optional)
a sprinkle of cayenne or paprika
Mix all ingredients and serve with potato or leafy salad. It’s good in a sandwich too.
As an alternative make this with celeriac or carrot.
"Let food be thy medicine and medicine be thy food" – Hippocrates
