Why Quark or Cottage Cheese?

When Dr Johanna Budwig developed the Budwig Diet, she used quark, a mild, soft cheese that is common in Germany and Eastern Europe.

Dr Budwig said the sulphur-rich proteins in quark combine with flaxseed oil to help the body absorb and use its valuable omega-3.

For the Budwig Diet, choose a low-fat or fat-free quark or cottage cheese with around 10–14% protein. It doesn’t have to be quark—any similar soft, low-fat cheese will do.

Buying Quark

Quark is available in many larger UK supermarkets, although it can sometimes be difficult to find. Waitrose, Tesco, Sainsbury’s and Morrisons usually stock it.

Choose a low-fat or fat-free variety. If you can’t find quark, see the alternatives below.

Alternatives

A low-fat or fat-free cottage cheese is the best substitute.

Plain Greek-style yoghurt can also be used if it is low fat, contains at least 10% protein, and has no added sugar or flavourings. Soya yoghurt is not suitable.

Dairy-Free?

There isn’t a true dairy-free alternative because plant foods do not contain the same sulphur-rich milk proteins. Some people use tofu, but it is not considered an equivalent substitute.

Make Your Own

Quark is surprisingly easy to make at home if you’d like to use organic or raw milk, or if you simply can’t find a suitable quark in the shops.