Category Archives: Daily Meals

Budwig Quark-Linseed Oil “Muesli” Recipe

Budwig quark and linseed oil (FOCC) muesli with honey, ground linseed, fruit, berries and chopped nuts,
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 for Budwig diet muesli
    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)
Blending quark cottage cheese with flax oil on Budwig diet
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.

Budwig Muesli Smoothie Recipe

Banana, berries, FOCC (flax oil cottage cheese) smoothie  for Budwig diet
Banana, berries, FOCC (flax oil cottage cheese) smoothie for Budwig diet
  1. 100g Quark
  2. 50g Cold-pressed linseed oil
  3. A little milk
  4. 25g ground linseed
  5. 1 tsp Honey
  6. Fruit (any)
  7. Berries (any)
  8. Nuts

Method

Separately blend 1 and 2 thoroughly

Budwig FOCC smoothie
Budwig FOCC smoothie

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.

Onion Buckwheat Oleolux

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.

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

Tzatziki – Recipe

Tzatziki is delicious made with Quark-linseed oil (CC/FO)"cream"

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