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.
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Variations on a theme for quark-linseed oil cream
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.
- Finely chopped or ground nuts
Baked Potato and Quark-Linseed Oil Cream
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.
Potato Salad, Budwig Style
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.
Quark-linseed oil horseradish cream and beetroot salad
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.
(Mock) Taramasalata – Recipe
Combine quark-linseed oil cream with 1 mashed clove garlic, juice of approx ½ lemon or to taste, a pinch of smoked paprika or smoked chili (depending on how spicy-hot you like your food) and/or up to a tsp of ordinary sweet paprika and 150g mashed chickpeas. Add a little salt to taste. Use as a dip with raw veg or sandwich filling.
Tzatziki – Recipe
Tzatziki is from made from simple ingredients. This is a Budwig compliant version of the classic Indian side dish.
With a food-grater or food processor grate or finely chop a de-seeded cucumber, add ½ to 1 garlic mashed clove per helping, squeeze of lemon juice, a small handful of chopped dill or mint to taste, and combine with a roughly equal quantity quark-linseed oil cream. Season to taste with black pepper and chopped green or red chili (optional) sprinkle with cayenne pepper (also optional).
Serve with curries, cooked vegetables, dhall (curried lentils or chickpeas), rice or buckwheat or enjoy as a dip.
Mayonnaise – Recipe
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.
Variations
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
- Olives
- Green pepper corns
- Sweet red and/or green peppers, chopped
- Cayenne pepper
- Saffron
- Horseradish