Budwig Diet – Recipe for a Superfood

A Meal for All Ages: How to Make the Flaxseed Oil and Cottage Cheese Mixture

Flaxseed oil and cottage cheese muesli with strawberries and bananas on top.

The flaxseed oil and cottage cheese muesli with strawberries and bananas added on top.

In the previous post, Budwig Diet – The Science of a Superfood in the Prevention of Chronic Diseases, we explored in detail Dr. Johanna Budwig’s scientific findings and the science behind her oil-protein diet. The good news is that you do not have to know the science in order to benefit from her protocol. The Budwig diet recipe is very simple and easy to make and takes only five to ten minutes to prepare. The core recipe requires only three basic ingredients: organic flaxseed oil, cottage cheese (or quark) and whole flaxseeds. The recipe here is a slight variation of the original flaxseed oil and cottage cheese muesli, but to be complete, I have also included Dr. Budwig’s original recipe below.

Again, you do not have to know the science, which has been explained in the previous post, but to benefit as much as possible from her diet, it is important to understand the following basics:

  1. The Budwig diet recipe is a mixture of an electron-rich, highly unsaturated oil with a high sulfur protein. Purpose: To convert oil-soluble essential fatty acids (EFAs) into water-soluble essential fatty acids so that they can be better digested and assimilated into the biological processes of the body, while providing a nutritious super meal that is sulfur-rich and electrically-charged. The flaxseed oil will help the body to absorb and use oxygen at the cellular level, the key to eliminating disease.
  2. The core recipe represents a substantial part of the Budwig oil-protein diet. It can be varied in hundreds of ways by changing the fruits and natural flavorings.
  3. The Budwig mixture/muesli must be made fresh every time and eaten within 15 minutes. After the grinding of the flaxseeds, the oil is released and lasts only 15 minutes before it begins to break down.
  4. The Budwig muesli should be eaten as a sole meal – do not combine it with supplements. Anti-oxidant supplements such as vitamins A, B, C, D and E will prevent oxidation at the cellular level (whole vitamins naturally found in foods are OK). We do not want auto-oxidation of food, especially flaxseed oil, before it is consumed; but after ingestion, oxidation at the cellular level is desirable as this is how highly unsaturated fats restore oxygen to the cells.
    I recently realized that the brand of flaxseed oil I have been using – although it is organic, cold-pressed and hexane-free – has an anti-oxidant blend of vitamin E, ascorbic acid and citric acid added for the preservation of the oil. These additives will reduce the effectiveness of the Budwig diet. Although anti-oxidants such as vitamins are good and can be taken at other times, they should not be taken together with the flaxseed oil and cottage cheese mixture, as they will interfere with the oxygenation process. Therefore, the flaxseed oil should be anti-oxidants free (very hard to find).
  5. Notes for flaxseed oil:
    • The best source for essential fatty acids is flaxseed oil (fish oil and cod liver oil can occasionally be used if pristine sources can be found). The best sources for gamma-linolenic acid (GLA) are: borage oil and evening primrose oil.
    • Choose a quality brand of flaxseed oil. The brand in North America recommended by Dr. Budwig is Barlean’s organic oils.{1}Budwig, J. The Oil-Protein Diet Cookbook. Since there are lignans already present in grounded flaxseeds, it is recommended to buy the no-lignans type of flaxseed oil – there is more oil per bottle and this was the kind used by Dr. Budwig.
    • Highly unsaturated oils oxidize quickly in the presence of oxygen and light. They require careful handling, refrigeration and must have been pressed from the seeds without heat (cold-pressed) and without solvents in order to preserve their original electrons system. The only oils Dr. Budwig refers to in her books are organic, cold-pressed oils – uncooked, unpasteurized, unrefined, unpreserved (see next point), undeodorized, unsteamed, unbleached, undamaged and chemical- and solvent-free.
    • If the flaxseed oils you are using don’t satisfy these requirements, the Budwig diet protocol will not work. Rancid oil will not work as auto-oxidation has already occurred before it is eaten. Flaxseed and sunflower oils have 18 carbon links, but in denatured oils, the 18 links have formed cross-links. When metabolized, they become radicals and are detrimental to health.
    • All of the highly unsaturated oils are fragile and must be refrigerated. If you buy several bottles, keep only the one in use in the refrigerator and store all the unopened bottles in the freezer to preserve them. Although the omega-3 oils do not freeze, they will flow less freely, therefore, transfer a freezer bottle to the refrigerator a day before use.
  6. Notes for the high sulfur protein:
    • Ingredients of the Budwig diet core recipe: flaxseed oil, cottage cheese and flaxseeds.

      The ingredients of the core recipe of the Budwig diet protocol: flaxseed (linseed) oil, cottage cheese and flaxseeds.

      The sulfur-rich probiotic protein that Dr. Budwig used was quark, a type of fresh cheese made from cultured milk, similar to cottage cheese or yogurt cheese. The differences are the different bacteria used.{2}“Quark (dairy product)”. Wikipedia. Thus, in terms of taste, yogurt and kefir cheese are sourer than cottage cheese. The North American substitution for quark would be cottage cheese. Separating the curds from the whey in milk makes cheese – the curds are the cheese. If you cannot find cottage cheese, you can make your own cheese by straining yogurt or kefir to remove the whey, using cheesecloth or a porous cotton cloth.

    • Protein substitutions? In the past, I had used both yogurt and goat milk kefir for the protein, but some people advise straining the whey so that it won’t interfere with the protein’s binding with fatty acids. Due to the presence of the liquid whey, yogurt and kefir are thinner than cottage cheese. With the whey removed, the protein in cottage cheese is much more dense and requires electric blending. Dr. Budwig did include milk as an ingredient for thinning the cottage cheese, so the milk has a little bit of whey added back into the cheese.
      If you decide to substitute with yogurt or kefir, you must use more in order to get enough protein to interact with the fatty acids. With that said, however, I think yogurt may serve well for prevention, but I cannot recommend its use for those who are very ill and are using the diet to reverse a disease. They would benefit more if they used her exact instructions to use a sulfur-rich dense protein like quark, cottage cheese, yogurt cheese or kefir cheese. (Unfortunately, Dr. Budwig never left instructions for whether yogurt or kefir could be used; this may indicate that perhaps they are not ideal. However, some diabetics have reported good results from yogurt and kefir.)
    • In summary, there are good, better and best scenarios: ‘good’ is using yogurt or kefir as substitutions; ‘better’ is quark, cottage cheese, yogurt cheese and kefir cheese; ‘best’ is any of those cheeses made from goat milk instead of cow milk. (Note: Ricotta cheese will not work because it is made from whey.)
    • The high sulfur protein should be plain (non-flavored) so that nothing interferes with the binding of the oil. The amount should be enough to digest all the oil. Flavorings can be added afterwards.
  7. Dr. Budwig’s measurements for quark or cottage cheese are given in grams; for volume measurements, many people (including Sandra Olson) have given us the following ratios to use. Approximate ratios:
    • Oil to cottage cheese or quark = 1:2
    • Oil to yogurt or kefir = 1:4 or more (due to the presence of whey, the protein is less dense; again, use with discretion)
  8. Linomel™ Substitution: Dr. Budwig’s muesli recipe called for Linomel™, a product she developed that is only available in Germany. It is a cereal made from grounded flaxseeds, honey and milk powder. It requires honey in order to preserve the grounded flaxseeds. The alternative for Linomel™ in this recipe is freshly grounded flaxseeds. In Dr. Budwig’s cookbook, the substitution provided by William Fischer is: using a coffee grinder, grind flaxseeds and add a small amount of honey at a 6:1 ratio (honey optional).{3}Budwig, J. The Oil-Protein Diet Cookbook, p. vi. This equates to 1 ½ teaspoons honey for 3 tablespoons whole flaxseeds.
  9. Honey is used in many of Dr. Budwig’s recipes for both flavoring and as a natural preservative. Dr. Budwig highly recommended the use of honey in products that contain flax oil or grounded flaxseeds in order to protect the oil from oxidation (such as in Linomel™). Honey is both healthy and natural, but it is also very sweet. I do not use honey, as I prefer to use fruits (fresh and frozen) for flavoring. If you grind flaxseeds fresh and eat the mixture within 15 minutes, you do not have to use honey as preservative, unless you want it for flavoring. (I would not recommend its use for cancer, due to the sweetness.) Do not buy pre-milled flaxseeds – there is no guarantee that they have been preserved with honey or any other natural preservative.

Budwig Diet Recipe: Flaxseed Oil and Cottage Cheese Mixture

Total preparation time: 5-10 minutes.

Ingredients:
  • 3 tbsp organic, cold-pressed flaxseed oil
  • 6 tbsp (100 g) organic, low-fat cottage cheese or quark
  • 3 tbsp organic, unpasteurized, whole flaxseeds
  • Recommended: Fresh fruits and nuts (bananas, berries, apples, oranges, grapes, mangoes, pineapples, etc. The best fruits are strawberries, blueberries, raspberries & blackberries.)
  • Optional: Add 2 tbsp milk if your cottage cheese is too thick
  • Optional: 1 tsp honey for flavoring and to preserve the grounded flaxseeds
  • Optional: If GLA is desired, add ¼ teaspoon borage oil for each tablespoon of flaxseed oil, adding slightly more cottage cheese to bind with the additional oil
Equipment:
  • Measuring spoons: two measurement tablespoons; one ¼ teaspoon if adding borage oil
  • Immersion or stick blender (or NutriBullet)
  • Coffee grinder or food processor
How to prepare the oil-protein mixture:

1) Put 6 tbsp cottage cheese or quark into a bowl (oil : protein = 1:2).

Six tablespoons (100 g) of cottage cheese in a bowl.

Six tablespoons (100 g) of organic, low-fat cottage cheese.

2) Add 3 tbsp flaxseed oil. (For GLA, add ¾ tsp borage oil; add more cheese as needed.)

Measured tablespoon of flaxseed oil.

Use a measured tablespoon (approx. 15ml) to measure the flaxseed oil.

Three tablespoons of flaxseed oil and cottage cheese and in a bowl.

Three tablespoons of flaxseed oil added to cottage cheese.

3) Blending: First, stir the mixture by hand to mix as much of the oil as possible. Since flaxseed oil is fragile and can be damaged by high speed mechanical blending, the initial hand mixing is to help the process along by having as much oil as possible bonded with and protected by the protein before the electric blending, which can sometimes splatter the oil.

Flaxseed oil and cottage cheese hand-mixed together.

Hand-mix flaxseed oil and cottage cheese together.

Next, using an immersion blender, blend until the cheese and oil are completely bonded and the mixture is smooth. There should be no standing oil left. You may need to mix any traces of oil left around the edges with a spoon. If there is still some separation of oil, add more cottage cheese/quark as needed to completely absorb the oil. Alternative method: Use the Magic Bullet or NutriBullet in place of the stick blender.

Flaxseed oil and cottage cheese blended with an immersion blender.

Blend mixture well with an electric immersion blender. This step is very important.

Flaxseed oil and cottage cheese mixture after blending.

Flaxseed oil and cottage cheese mixture after blending.

4) Linomel™ substitution: Pour whole flaxseeds into a coffee grinder or food processor and grind until very fine, approximately 10 seconds.

Whole flaxseeds in coffee grinder.

Whole flaxseeds in coffee grinder.

Freshly grounded flaxseeds.

Grind for a few seconds until flaxseeds are finely grounded.

Pour grounded flaxseeds onto oil-protein mixture (scraping sides of grinder to get all traces of the grounded flaxseeds). Mix gently with a spoon, breaking apart any lumps until everything is mixed (does not have to be thoroughly mixed). Alternative method: Put the layer of grounded flaxseeds into a bowl first, then, pour the layer of flaxseed oil and cottage cheese mixture on top to cover the flaxseeds.

Flaxseed oil and cottage cheese mixture with a layer of grounded flaxseeds.

Pour freshly grounded flaxseeds on top of mixture.

Mix the two layers together with a spoon.

Mix the two layers together with a spoon.

Flaxseed oil and cottage cheese muesli.

Flaxseed oil and cottage cheese muesli.

5) Eat plain or flavored with honey, vanilla, cinnamon or fruit juices (only flavor after blending). For optimal nutrition, add fruits on top. Consume within 15 minutes. Bon appétit!

Flaxseed oil and cottage cheese muesli with strawberries and bananas on top.

The flaxseed oil and cottage cheese muesli with strawberries and bananas added on top.

Video Instructions

For those who prefer video tutorials, here is an excellent video by Sandra Olson:
Budwig Diet Flaxseed Oil & Cottage Cheese www.budwig-videos.com

Dr. Budwig’s Original Instructions{4}Budwig, J. The Oil-Protein Diet Cookbook, pp. 10-11.

In Dr. Budwig’s books, the mixture of flaxseed oil and quark is called the Cream. This Cream is the basis for mixing with Linomel™ and a variety of fruits in different recipes to make the Breakfast Muesli. The modified recipe above is similar to her original recipe, with the differences being the layering order and the grounded flaxseeds substitution of Linomel™. In the interest of being complete, I am including her instructions here:

Quark/Flax Seed Oil in the Linomel Muesli for Breakfast
Basic Ingredients:
  • 2 tbsp Linomel™
  • 3 tbsp Flax Seed Oil
  • 100 g Quark (6 tbsp)
  • 2-3 tbsp milk
  • 1 tsp honey
  • Fresh fruits and fruit juices
  • Nuts
Preparation:
  1. Place 2 tablespoons Linomel™ in a small bowl and cover with a layer of fresh fruits in season. Choose mixed fruits or one type of fruit or berry on its own. In winter, a grated apple can be used in a number of ways, varied by adding cherry, blueberry juice, raisins, apricots, etc., soaked in apple juice.
  2. Then prepare the Quark/Flax Seed Oil Cream as follows:
    Mix Flax Seed Oil, milk and honey in a blender. Add Quark gradually (in small portions) and stir until cream is smooth and the oil has been absorbed. A little milk can be added. This mixture can be flavored differently every day by adding nuts, banana, lemon juice, orange juice, cocoa, shredded coconut, rosehip pulp, vanilla, cinnamon, pineapple, fruit juices (always added last), etc.
  3. Pour the Quark/Flax Seed Oil Cream over the layers of fruits and Linomel. Garnish with nuts or fruits.

NB: Linomel™ is a mixture of grounded flaxseeds and honey, only available in Germany. The alternative is freshly grounded flaxseeds (see modified recipe above).

References
  1. Budwig, Johanna. The Oil-Protein Diet Cookbook. Vancouver, B.C.: Apple Publishing Co. Ltd., 1994. English edition. Print.
  2. Budwig, Johanna. Flax Oil As a True Aid Against Arthritis, Heart Infarction, Cancer and Other Diseases. 3rd ed. Vancouver, B.C.: Apple Publishing Co. Ltd., 1994. English edition. Print.
  3. “Quark (dairy Product)”. Wikipedia. Wikimedia Foundation, 11 Mar. 2014. Web. 07 Nov. 2014.

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