Dr Johanna Budwig Diet Recipes

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.

 (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 Center 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.

PIZZA

Base

• 2 cups of spelt flour (500 ml)
• 1 teaspoon sea salt
• 2 tablespoons (30 ml) of olive oil
• 1 cup and a half water (400 ml)
• 1 teaspoon of honey
• Half teaspoon baking powder

Mix all the above until it forms a dough, spread it out on a flat tin or the base of a wide pan. Use oil on fingers to spread it out. Add a little oil and flour to base of tin if you don't have cooking sheets. Place in oven for 10 minutes at 200ºC

Topping

• 2 tomatoes
• 1 tbsp (15 ml) olive oil
• 1 teaspoon of oregano
• 1 clove of garlic

Put these ingredients into a food processor or use your hand blender to mix. Once the pizza base is cooked, spread the sauce onto the pizza base (in the center first then spread outwards) Then add favorite veggies i.e peppers, mushrooms, onion, extra tomatoes, olives and some cashew "cheese"

PATATA BATATA – by Christina Weeks

• 1 Sweet  potato  (large)
• 1 red Potato (large)
• Half a large onion
• Half a large red pepper
• 2-3 cloves of garlic
• Water (see below)
• Cold pressed Sunflower oil
• Half Tablespoon of cumin
• 1 Tablespoon (15 ml) full of tarragon
• Sea salt to taste

Add water to ceramic pan (fill it a quarter full only), let it boil and meanwhile chop the red potato into very thin slices add to the water then chop the sweet potato in the same way and add that.  Let  those cook until nearly soft, meanwhile chopping up the pepper and onion into very fine slices, add those and a little sunflower oil meanwhile chop up the garlic into the pan (keep stirring) then add the herbs. Mix well and serve.

TABOULAH by Christina Weeks

• Half a bag (2 cups) of Bulgur wheat
• 1 lemon
• 1-2 cloves of garlic
• 1 cucumber
• Half avocado
• 1 half beetroot
• 1 tomato
• 1 pepper
• Fresh coriander
• Onion

Boil the bulgur as you would rice when it is round and fluffy it is ready! Drain off the water if necessary.  Meanwhile chop up the veggies and herbs into small pieces (leave cold) and add to the bulgur, mix well and add oil and salt to taste.

BULGAR RICE PILAF

• 3 cups (750 ml) water
• 1/2 cup (125 ml) brown rice
• 1 cup (250 ml) bulgar wheat
• 1 cup each chopped: carrots, celery and onions
• Sea Salt and pepper to taste

Bring broth to boil, add rice, reduce heat, tightly cover and cook for 30 minutes. Add remaining ingredients return to a boil and reduce heat to maintain a simmer.  Cover and cook 10 to 20 minutes longer, until rice and bulgar are tender.

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.

BULGAR SALAD

• 1 cup (250 ml) bulgar wheat
• Pour boiling water over bulgar in a ceramic or pyrex bowl and let stand until water is absorbed and wheat is cooked (about 1 1/2 hours).
• Add oil, vinegar, garlic powder, salt and pepper and chill
• Chop and chill vegetables and combine with cold wheat mixture. Return to refrigerator to let flavors blend for an hour or so if you have time.

(Estimate on vegetable quantities we use: 1/2 – 1 bunch green onions, 1 green pepper, 3 small tomatoes, 1/2 bunch parsley, 1/2 bunch spinach, about 4 ounces salad olives.)

MAYONNAISE Quark-Flaxoil

• 3 tblsp flaxseed oil
• 3 tblsp milk
• 3 tblsp quark or cottage cheese
• 1 tblsp lemon juice and/or 2 tblsp apple cider vinegar
• 1 tblsp mustard*
• ½ tsp aromatic salt (herb-flavored salt)

Mix oil, milk and quark (cottage cheese) in blender. Add mustard, lemon juice, vinegar and salt. This Quark-Flaxoil 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.

MAYONNAISE – Dr. Budwig's Salad Dressing

• 2 tblsps (30 ml) Flax Oil
• 4 tblsps (60 ml) organic, low fat cottage cheese
• 2 tblsps (30 ml) milk  (preferably raw)  or almond or oatmilk
• 2 tbsps of Lemon juice or Apple Cider Vinegar.

Blend together, and add: mustard, chopped (organic) pickles, spices and herbs to taste. I used a small half pint canning jar on my blender.

SESAME SEED Dressing (Flax for Life! book)

• 3/4 cup (185 ml) orange juice (not candida friendly)
• 1/4 cup (60 ml) flax oil
• 3 tablespoons (45 ml) sesame seeds

Blend all ingredients together vigorously in a mixing bowl, shaker bottle or blender. Delicious over salad or fresh cut-up fruit

HERBAL BOUQUET Salad Dressing

• 2 cloves garlic, crushed 1/4 teaspoon (1.2 ml) dried oregano
• 1/4 cup (60 ml) organic flax oil
• 1/2 teaspoon (2.5 ml) dried savory
• 1/4 cup (60 ml) extra virgin sunflower seed oil
• 1/4 teaspoon (1.2 ml) ground coriander
• 4 tablespoons (60 ml) lemon juice
• 1/8 teaspoon (.6 ml) dried sage
• 1/2 teaspoon (2.5 ml) dried basil
• salt or salt substitute to taste
• 1/2 teaspoon dried chervil
• 2 teaspoons (10 ml) Dijon mustard (Not candida friendly)
• 1/4 teaspoon  (1.2 ml) dried thyme

Combine all ingredients in a blender or food processor and process to an even consistency. Makes about 3/4 Cup (185 ml)

AVOCADO Recipe (our family favorite)

• 1 ripe avocado, mashed
• 3 tbsp.(45 ml) salsa
• 1 tbsp. (15ml)Spanish onion, finely chopped
• 1 tbsp.(15ml) lemon juice
• 1/4 tsp.(1.2 ml) garlic powder
• 1/4 tsp.(1.2 ml) onion powder
• sea salt to taste
• 1/2 tsp. (2.5 ml)Vegit seasoning (optional)

Blend all the ingredients in a bowl and serve with cut up raw vegetables.

GUACAMOLE

A great dip containing healthful 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.

• Add ½ clove of garlic
• 2 thick slices of cucumber
• 1 TBS (15 ml)of cold pressed sunflower seed oil
• 1 tsp (5 ml)lemon
• blend with a hand blender until smooth.

HUMMUS

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
• ¼ 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)

VEGETABLE SOUP – Steamed

Steam random veggies, throw them in the blender, and make soup.

Use either a small red potato or ½ sweet potato (sweet potatoes are a better food), onion, and then carrot, green pepper, turnip, asparagus, broccoli, cauliflower, zucchini (any or all – whatever I find in the garden or fridge).

Add 1 teaspoons (5 ml) of sea Salt, 3 Tablespoons (15 ml) of Nutritional Yeast flakes, 1/4 teaspoons (1.2 ml) cayenne pepper, 1/2 Tablespoons (7.5 ml) Kelp Granules (optional), and blend it to death along with the water that you steamed with.

Add ground flax seeds to each bowl.

The potatoes are comparatively high calorie, but the rest of the veggies are extremely low calorie, so you can eat as much of this soup as you want. It's a great way to include veggies that you don't necessarily care for – it all tastes the same when it's blended up. You could include grains as well – you would want to blend them so that you would have a liquid diet.

SPLIT PEA Soup

A warming and nourishing soup

• 5-1/2 cups (1375 ml) water
• dash of cayenne
• 1-1/2 cups (375 ml)split peas, rinsed and drained
• 1/2 cup (125 ml) chopped green bell pepper
• 1/2 cup (125 ml) minced carrot
• 1/2 cup (125 ml)quartered and thinly sliced carrot
• 1/2 tablespoon (7.5 ml) onion powder
• 3 tablespoons(45 ml)organic flax oil
• 1/2 teaspoon (2.5 ml) dried dill weed or 1 tablespoon (15 ml) minced fresh dill

Bring the water to a boil in a large pot. Stir in the peas with the vegetable stock or bouillon cube. Cover and cook over low heat for 1 hour.   Add the remaining spices and vegetables. Cover and simmer for 20 to 25 minutes. Remove from heat and cool to serving temperature.                                                                         Stir in the flax oil and serve. SERVES 6

WHIPPED ACORN SQUASH and YAMS – A twist on tradition by adding flax oil.

• 2 large acorn squash, halved
• Dash of cinnamon
• 2 large or 4 medium yams
• grated nutmeg
• 1/2 cup (125 ml)fresh orange juice
• 3 tablespoons (45 ml) organic flax oil
• 1 tablespoon (15 ml) honey

Bake the squash and yams for 45 minutes to 1 hour or until tender. Scoop out the squash from the skins and place in a large mixing bowl or food processor. Remove the yam flesh from the skins and add to the squash. Add the orange juice, spices, and flax oil. Whip or mash together.            SERVES 6

VITAMIN LADY JUICE COMBO

• Couple of slices fresh ginger
• 2 cloves garlic
• 1/4 lemon
• 1 apple
• 2 lbs (almost a kilo) carrots
• Some broccoli, zucchini, beet or other solid fresh veggie
• Some kale, chard, bok choy, spinach or other leafy green
• Some pineapple, strawberries, blueberries or other soft fresh berry/fruit
• 2 tblsps ground flax
• Powdered muscadine grape
• Aloe vera juice  – 1 or 2 fl.oz (30-60 ml)
• Nonijuice – 1 fl.oz(30 ml)

BORSCHT

Blend the following ingredients well in a blender

• 2 cups of water (500 ml)
• 3 beets
• 1 small root ginger (slice it first)
• 3-4 large cloves of garlic
• 6-7 bay leaves

Pour the mixture into a bowl.

Blend the following ingredients for a short time (about 30 seconds):

• 2 cups (500 ml) of water
• 2 carrots
• 2 stalks of celery
• 2 tablespoons (30 ml) of apple cider vinegar
• ½ cup(125 ml) of cold pressed sunflower seed oil
• 1 tablespoon (15 ml) of honey
• sea salt to taste

Add ½ cup walnuts and blend on low speed very quickly, so they just break into small pieces but are not blended. Pour into the same bowl and stir.

Dice or grate:

• ¼ head cabbage
• 1-2 carrots
• 1 bunch parsley

Add grated ingredients to the blended mixture. Stir and serve. As an extra kick, add a blob of almond paste.

ZUCCHINI Surprise

• 3 shredded zucchini
• 2 red apples cut in small pieces
• 1 avocado cut in small slices
• cumin to taste
• sea salt to taste

Mix all ingredients together and serve.

LENTIL Soup

• 250g lentils
• 2 carrots (diced)
•  1 onion (diced)
• 2 garlic cloves (gracted)
•  4 Tbsp (60 ml) of paprika
• 3 tbsp cumin (45 ml)
• 4 tomatoes
• 1 red pepper
• ¼ cup (60 ml) oil
• Salt to taste

Boil lentils in water and salt then add carrots, onions and garlic to soup until the lentils are soft.  Meanwhile cut and chop, tomatoes, and red pepper. Add the fresh tomatoes and pepper to your dish at the end and serve with a drizzle of oil and more salt if needed.

BLACK BEAN Soup

This soup can be made up to 4 days ahead: simply pour it into an airtight container, refrigerate, and reheat to serving temperature.

• 2 cups ( 1 liter or 1000 ml) black beans (preferably soaked overnight)
• 1/2 medium red onions, chopped (or any onion)
•  2 tsp salt
• 4 cups (500 ml)water
• 2 large cloves garlic, minced
• 2 tsp cumin
• 1/2 teaspoon (2.5ml)chili powder (optional)
• 2  avocados
• 1 celery stick
• 2 tomato
• Olive oil

Cook the bean in water and salt in a large soup pan. Add the onions and garlic and boil until beans are soft. Add the cumin. While the soup is cooking, chop up the avocado, celery and tomato and put together in a separate dish. Serve the soup in bowls and add the fresh veggies to each portion. Add a drizzle of olive oil and salt if needed.

QUINOA SOUP

In a sauce pan, put 3 tbsp of water, 2 cloves of garlic and some cumin. When heated, add carrot, celery and the soaked quinoa from the night before (about 8 hrs.) Add double the amount of water to quinoa and allow to boil for 15 min. covered.  When the Quinoa is soft, add ½ cup of Oatmilk, some feta cheese and fresh chopped coriander and serve.

LIVE FOOD FRUIT & NUTS

• 20 small apple
• 1 quart (1 ltr or 1000 ml) soaked almonds
• cinnamon, nutmeg, allspice, cloves, ginger

1. Process the apples in a food processor.
2. Process the almonds in a food processor.
3. Blend the processed apples and almonds in a bowl, and add spices to taste.

MOCK MEAT LOAF – Recipe contributed by Michele Homer

• 1 beet, grated
• 1-2 sweet potatoes, grated
• 1-2 white potatoes, grated
• 1 turnip, grated
• 1 onion, cut-up
• 3 celery stalks, with leaves

1 pound of raw walnut. Put each item in a food processor individually. When each item is processed, place in a large bowl. Mix together and refrigerate overnight. Next day, shape into a loaf. Add to your rice, baked potato or other grains permitted.

ALMOND DRESSING/DIP

Blend with hand blender or food processor:

1 cup of soaked almonds, Little garlic, ½ lemon's juice,  2 tbsp oil,  ½ cup water,  1 tsp salt

TOMATO SAUCE

Make a raw sauce with the following:

• 1 cup (250 ml) of chopped tomatoes per person
• 1 garlic glove or as required grated
• 1 green or red pepper, chopped
• 3 mushrooms, sliced
• oregano or fresh coriander (you can change the herbs but these are the most popular)
• 1 Sundried tomatoes in olive oil per person

Mix the first 5 ingredients and add the oil from the sundried tomatoes, chop the sundried tomatoes and add them to the mix. Serve over pasta or healthy bread.

COLSLAW (Cabbage Salad)

20 minutes before serving

1. Grate or chop 1 cup of finely fresh cabbage
2. Mix 3 tablespoons of olive oil, and 1 teaspoon of apple cider and a teaspoon of lemon.
3. ½ teaspoons of Salt and 1 ½ teaspoons of xylitol and stir into the cabbage
4. After 20 minutes add a few raisins, mix and serve

SAUERKRAUT Homemade (and sauerkraut juice)

Utensils:
1] Fermentation container (glass, glazed crock, food grade plastic)
2] Plate to hold cabbage down (dinner plate, glass plate, oak plate, plastic)
3] Weight to hold plate down (water-filled jars, well-cleaned smooth rock).
4] Towel to cover fermentation container.

Ingredients:
1.5 kg (3.3 lb) cabbage (after outer leaves and cores have been removed).
1 tablespoon (15 ml) Himalayan Crystal Salt

Directions:
Discard outer leaves. Cut heads into four wedges. Discard cores. Shred. Put a layer of shredded cabbage in a suitable fermentation container. Add some of the salt, mix. Compress cabbage firmly (using clean fist) until salt and pressure draws juice from cabbage.
Repeat above step with another layer of cabbage, some salt and compressing it. Repeat until all cabbage and salt is in the container.

Juice must be at least 1″ to 2″ (2.5 – 5.0 cm) above the cabbage at while fermenting. If juice does not cover cabbage in that way add clean chemical-free boiled and cooled water with 1 teaspoon (5 ml) of salt per 500 ml water.

Insert a dinner plate or glass pie plate into the fermentation container. The plate must be slightly smaller than the container opening, but large enough to cover most of the shredded cabbage. Weigh it down with jars filled with water or a well-cleaned rock.

Cover container opening with a clean towel to prevent insects and dust from entering. Check kraut two to three times per week and remove scum.

Keep kraut in a warm place.
The ideal fermenting temperature range is 70-75°F (21-24°C). The sauerkraut should be ready in 3-4 weeks.
If it is 55-65°F (13-18°C), it will take 5-6 weeks.
If it is below 55°F (13°C), it may not ferment.
If it is above 80°F (27°C), it may spoil.

Dr Johanna Budwig Diet Recipes

Source: http://www.budwigcentergermany.com/budwig-recipes/

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