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Budwig Diet Recipes – Salads, Dressings, and Dips
Potato Salad, Budwig Style
- 400 g beetroot.Â 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 a 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
- 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 finely sliced onion, chopped chives, parsley and/or dill, black pepper and a pinch of salt and enough skimmed milk to make a creamy consistency.
- Mix into the chopped potatoes and sprinkle with paprika and/or a little cayenne pepper and chopped dill pickles.
- 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.
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!
Mayonnaise Quark-Flax Oil (Salad Dressing)
- 3 tbsp flaxseed oil
- 3 tbsp milk
- 3 tbsp quark or cottage cheese
- 1 tbsp lemon juice and/or 2 tbsp apple cider vinegar
- 1 tbsp mustard*
- Â½ tsp aromatic salt (herb-flavoured salt)
- Mix oil, milk and quark (cottage cheese) in a blender.
- Add mustard, lemon juice, vinegar, and salt.
- This Quark-Flax oil Mayonnaise can be wonderfully varied in many flavors by adding various herbs, soy sauce, or dill pickles. It can also be used for potato salads.
- 1 cup (250 ml) water
- 1/2 tablespoon (7.5 ml) peeled and chopped fresh ginger
- 1-1/2 tablespoons (22.5 ml) mellow white miso (not candida friendly)
- 1 tablespoon (15 ml) lemon juice
- 1 tablespoon tahini
- 1/2 scallion, chopped
- 2 cloves garlic, chopped
- 3 tablespoons (45 ml) organic flax oil
- Combine all ingredients in a blender or food processor and process until creamy.
A fantastic-tasting Middle Eastern dish to be used as a dip or as a filling in pita sandwiches. An excellent source of complete protein and, now, essential fatty acids.
- 1 2/3 cups (420 ml) cooked chickpeas (soaked overnight preferably)
- 1/4 cup (60 ml) tahini (sesame seed paste)
- 1/4 tsp. (1.2 ml) ground coriander
- Â¼ olive & sunflower oil
- 1/4 tsp. paprika
- 2 tbsp. (30 ml) minced fresh parsley for garnish
- 3 tbsp. (45 ml) lemon juice
- 2 medium cloves garlic
- 1/4 tsp.(1.2 ml) ground cumin
- 1/4 cup minced scallions (optional)
- dash of cayenne
- In a blender or food processor, process the cooked chickpeas, tahini, lemon juice, and oil until the mixture reaches the consistency of a coarse paste.
- Use as much of the garbanzo liquid or water as needed.
- Add the garlic, coriander, cumin, paprika, and cayenne and blend thoroughly.
- Transfer the hummus to a bowl and stir in the scallions.
- Cover the hummus and refrigerate.
- Garnish with parsley before serving.
- Makes about 2 1/2 cups (375 ml).
A zesty traditional Mexican salsa made even better with the addition of flax oil. Great as a dip for tortilla chips or as a sauce on enchiladas, burritos, and tacos.
- 3 tomatoes, diced 1 small jalapeÃ±o pepper
- 4 sprigs fresh cilantro
- 1/2 cup (125 ml) tomato sauce
- 1/2 medium onion, diced
- 3 tablespoons (45 ml) organic flax oil
- 1 scallion, chopped
- Combine the tomatoes, cilantro, onion, scallion, and jalapeno pepper in a blender or food processor and process to desired consistency, chunky or saucy.
- In a separate bowl, combine the tomato sauce and flax oil.
- Stir to a uniform consistency.
- Mix everything together and chill until ready to serve.
- Makes 2 Cups.
A great dip containing healthy essential fatty acids.
- 2 ripe avocados, peeled and quartered
- 1 tbsp.(15 ml)(packed) chopped fresh cilantro leaves
- dash of sea salt
- pressed cilantro, cayenne and a wedge of lime for garnish
- 1 jalapeno pepper, seeds removed (optional)
- 2 to 3 tbsp.(30- 45 ml) chopped onion
- 1/2 tbsp.(7.5 ml) lemon juice
- Place the avocados in a food processor and puree.
- Add the remaining ingredients and puree to a thick, even consistency.
- Transfer to a small bowl and garnish with cilantro, cayenne, and a lime wedge.
A DELICIOUS ADDITION TO BUDWIG DIET MEALS
Oleolux is a savory butter or topping for food created by Dr. Johanna Budwig. It is a rich golden-yellow blend of cold-pressed linseed (flax) oil and raw coconut oil delicately enhanced with onion and garlic. Cholesterol-free, rich in Omega-3 and other beneficial fats, it makes a healthy alternative to butter, cream or olive oil in everyday meals for anyone looking for tasty food and a healthier lifestyle. The garlic and onion are healthy additions and probably help the absorption of the omega-3.
Ingredients for Oleolux:
- 125g Cold-Pressed Linseed (Flax) Oil
- 250g Cold-Pressed Coconut Oil
- 1 Medium Onion
- 10 cloves garlic mashed
- Weigh the Linseed Oil into a suitable container, preferably glass that has a lid, or can be covered, it needs to be large enough to take the coconut oil as well.
- Place it in the freezer for 20 minutes.
- Melt coconut oil in a large pan from which it is going to be easy to pour the oil.
- Slice the onion and cook in the coconut oil at a very gentle heat so that it is light straw colored after 15 minutes.
- Add the crushed garlic cloves and cook for a further 3 minutes.
- Remove from heat, allow to cool a little and strain through a sieve into the chilled linseed oil and put in the fridge to cool. When it has set it is ready to use.
- Store in the fridge.
- Best used within a month.
How to Use Oleolux
- Melt into cooked veg, potatoes and buckwheat.
- Use instead of butter on bread.
- Use to fry with; though if using oleolux for frying do not heat for more than 1-3 mins and then only at a gentle heat
- Stir into risotto, lentils, and soup.
Nutritional yeast flakes, a tasty, healthy seasoning that can be used on the Budwig Diet.
This is called nutritional yeast in the UK. Many of the Budwig recipes mention yeast flakes. They are included mainly for flavor but being low in salt and a rich source of B vitamins, they are a healthy addition to food. It tastes similar to Parmesan.
Yeast flakes are a granular condiment with a savory Parmesan cheese-like flavor. It is made from a special variety of deactivated yeast, and some varieties including vitamin B12.
Many use it like Parmesan. Nutritional yeast flakes are tasty sprinkled over rice, risottos, soups, stews, buckwheat and vegetables and goes particularly well used with oleolux.