This muesli was so good this morning it was like having pudding for breakfast.
I diced half a grapefruit and added freshly ground bronze linseed meal. Then made the Budwig cream to which I added a few drops vanilla extract, 1/2 tsp Ceylon cinnamon and a teaspoon of raw honey; dolloped that on the top of the grapefruit and linseed meal and topped the whole thing with some defrosted home-grown raspberries (they are self-seeded and grow like weeds) and pinenuts. Use this for breakfast or lunchtime pudding.
This is a great dessert to serve if you are entertaining, it’s quick to make, it is much lighter and healthier, and most people prefer it to the traditional cream based Eton Mess.
2 tablespoons Gold Linseeds
Quark-Linseed Oil Cream (made from 150 g quark and 75 ml cold-pressed linseed oil thoroughly blended and optionally sweetened with 1 teaspoon Honey and or stevia)
Half a pear and half a banana sliced (or other fruit)
Raspberries and/or sliced strawberries
A little fresh fruit juice
A pinch of ground vanilla
A dusting of cinnamon (optional)
Macadamia nuts or lightly toasted sliced almonds
Grind the linseeds to a fine powder in a dedicated electric coffee grinder and place in a bowl. Add sliced fruit and juice. Mix the quark-linseed cream with vanilla and heap up in bowl. Add the raspberries and stir everything lightly. Top with nuts and an optional dusting of cinnamon.
1 portion of Quark-Linseed Oil Cream (made from 100 g quark and 3 tablespoons cold-pressed linseed oil thoroughly blended and optionally sweetened with 1 teaspoon Honey; see recipe)
A portion of raw seasonal fruit
1-2 cups freshly made juice,
spices, cinnamon, ginger, vanilla, etc to taste
Make the quark-linseed oil cream as usual but in this instance milk isn’t essential but make sure it is thoroughly blended and the oil is fully incorporated. Grind the linseeds to a fine powder in a dedicated electric coffee grinder and place in a blender with the fruit, berries, spices and fresh juice, whiz until smooth. Then add the quark-linseed oil cream and blend briefly add more juice if required.
Variations: From this basic recipe, the only limit is your imagination!
Vary the fruits and spices according to the seasons and what tickles your tastebuds that day.
Leave out the honey, make savoury smoothies instead – a sort of chilled vegetable soup.
Try a Budwig Borscht with beetroot, chives, celery, caraway, apple & nettle juice and a pinch of cayenne!
It might seem too good to be true but you can have ice cream on the Budwig diet. When made with the fat-free quark, it is cholesterol-free and rich in the good fat omega-3. You can use this recipe for an interesting way to have the linseed oil-quark cream instead of a muesli-style dessert.
This ice cream was created by Johanna Budwig. It has got to be the all-time easiest home-made ice-cream recipe, the result is creamy, smooth and absolutely delicious – and is probably one of the healthiest ice creams ever. It is a great treat, especially for anyone wanting to eat more healthily or with concerns about cholesterol, and it’s a good option for tempting a patient with a flagging appetite.
Vanilla Ice Cream
100 g quark
45 g linseed (flax) oil
50g skimmed milk
1 tablespoon raw natural honey
Scant 1/2 – 1 teaspoon ground vanilla (or vanilla seeds or extract – not flavouring – to taste)
Simply blend and freeze.
Enjoy with fresh fruits, berries and nuts.
Chocolate Ice Cream: add 1 tablespoon cocoa powder to the mix above and blend. Particularly good with ripe pears and chopped Brazil nuts
Blueberry Ice Cream: add 3 tablespoons blueberries and blend, then fold in a handful of chopped walnuts. Good with sliced peaches and almonds.
Raspberry Ice Cream: add 3 tablespoons of raspberries and blend.
Banana Ice Cream: mash a ripe banana and blend, great with fresh strawberries and mixed nuts.
Try your own variations with different fruit purees and juices, seeds and berries. Who would have thought linseed oil ice cream would taste this good?
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.
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)
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
50g Cold-pressed linseed oil
A little milk
25g ground linseed
1 tsp Honey
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.
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.
"Let food be thy medicine and medicine be thy food" – Hippocrates