People often worry about linseed oil being out of the fridge. There is a lot of mythology about this and even though the fridge is the best place to store it really it isn’t something you need to be too worried about. This new Flax Farm article on Facebook explains the technicalities of storing linseed oil for your health and to keep the flavour.
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
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)
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.
- 25g ground linseed
- 1 tsp Honey
- Berries (forest fruits)
- Fruit chopped
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.
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.
Budwig Muesli Smoothie Recipe
- 100g Quark
- 50g Cold-pressed linseed oil
- A little milk
- 25g ground linseed
- 1 tsp Honey
- Fruit (any)
- Berries (any)
Separately blend 1 and 2 thoroughly
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-
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.
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
The quark-linseed oil cream makes an excellent base for a healthy mayonnaise that is every bit as good as the real thing.
This is the basic mayonnaise recipe from Dr Johanna Budwig’s Oil Protein Cookbook.
- 3 tbsp cold-pressed linseed oil
- 3 tbsp quark
- 3 tbsp milk (or 6 yoghurt)
- 1 tablespoon lemon juice
- and/or 2 tbsp apple cider vinegar,
- tbsp made mustard smooth or seeded,
- Pinch salt.
Blend oil and quark very thoroughly then stir in the rest of the ingredients.
Use to top raw veggies or any salad, have on top a slice of bread or as a sandwich filling, use as a dip or as a relish or chutney with a bean dish or curry, use with a baked potato or mash – brilliant with salad potatoes.
Add in individually or any combination of the following:
- Chopped cornichon/pickled gherkins/dill pickles
- Chopped capers,
- Finely chopped herbs; dill, marjoram, chives, thyme, coriander, parsley, mint
- Chopped chillies
- Mashed garlic
- Soaked, chopped dried tomatoes
- Chopped onions, celery, tomatoes, cucumber, courgette, apple
- Soy sauce
- Caraway seeds, ground and/or whole
- 2 tbs soft cheese, hard cheese, herbed cheese or even blue cheese.
- Chopped walnut, pine nuts
- Black pepper, white pepper
- Green pepper corns
- Sweet red and/or green peppers, chopped
- Cayenne pepper