You will need 2 items of equipment
A small immersion blender (with blending jug) ..and a small nut grinder
And 3 food items
A pot of best quality Quark (this photo is of 'Graham's' British Quark from the high street supermarket Iceland). Do make sure that you buy the best quality you can (not 'own brand') and that you do not buy the flavoured variety! Also do be sure to watch the dates. If you have a problem as regards blending or taste it is probably the quark
Good to buy: 'Graham's Dairy' (before 2016 this was formerly 'Lake District Dairy') Quark, Golden Acre Quark, Sainsbury's 'SO Organic Quark' (pre-2016: this looks like it has been now been discontinued).
Not good (does not blend properly): ASDA own brand, Sainsbury's own brand, Tesco own brand.
...and a bottle of Flax Seed Oil
Important : Flaxseed, Linseed and Rapeseed are all the same thing. However 'Flax Oil' is the generic term for the oil you want for the Budwig mixture and can usually be bought in a wholefood shop or online. This should be 'Cold Pressed', organic and be in a dark bottle. Do not buy cooking oils of the same names - they are usually in clear bottles - as these are chemically recovered and heat treated which destroys the Omega3. This oil is best kept under refrigeration and out of daylight. Any amount of money can spent on flax oil but this is one of the lower cost brands and costs about £6 for 250ml. Update 2017 now selling at Sainsury's for £4.50. Quark is about £1.25 for a 250 gram tub. Update 2018 now selling at Iceland for £1.00.
...and also a bag of linseeds (3kg organic golden linseeds illustrated) which works out at about £5 per kilo online
Making the mixture
Note : Some websites describe the mixture as flax oil and cottage cheese. Do not be tempted to do it this way - believe you me, it is horrible! Also try to use British quark rather than the Bavarian which I have found to be more cheesy.
The mixture is made by blending 2 parts quark to 1 part flax oil. Here is the easy way to do the measurements :
- Spoon the whole of the 250 gram pot of quark into the blending pot (or steep sided bowl if you do not have one)
- Wash out the empty quark pot and dry
- Pour half of a 250ml bottle of flax oil onto the quark
- Important : Do not mix any other ingredients at this stage
- Whisk with the blender until no free oil is seen (at least 1 minute)
- Tip: Place a sheet of kitchen towel over the bowl during the first part of whisking to avoid splashing drops of oil everywhere
- Spoon the blended mixture back into the clean quark pot and store in the fridge. You can treat yourself to any excess that won't fit back in!
If you find yourself eating a lot you can double this by using 2 pots of quark and 1 bottle of oil. Budwig used this way will keep in the fridge for several days.
The dosage will depend on what you want to achieve and how much you can afford. I have found that 4x tablespoons a day has been effective. This works out as 4x pots of quark and 2x bottles of oil per week - or about £13.00 per week (as of 2017 - see above). To off-set this cost, you will not feel the need to snack through the day on the 'usual suspects'. The mixture is very rich and you may find it a bit much to take more than 1x tablespoon at a time at first.
Foods to add to the mixture
The mixture can be eaten on its own but it is nicer if you add other ingredients (see picture at the top). Once again it is very important to only blend the flax oil and quark on their own - and then add the other ingredients afterwards. See the 'Food Extras' section
How to grind linseeds
The second most important addition to the protocol after the quark / oil mixture is ground flax seeds. Just to be confusing... these are usually called brown or golden linseeds. Linseeds have a hard waxy coat and will pass straight through you unless they are ground. The Omega 3 in linseed is very fragile and starts to go rancid after about 15 minutes once they are ground. So unfortunately, you will need to grind just before they are eaten. Just covering the blades of the grinder is about right. There are pre-ground packets of linseed in sealed packages but these seem a little expensive. Linseeds work out at about £5 per kilogram.
Here are some of the effects you might experience :
- Eating the mixture on its own you may experience a 'buzz' - like downing a glass of wine
- Some find a slight feeling of nausea after eating - like eating too-rich food. This goes away on its own but some recommend crystallized papaya
- Feeling of energy that lasts several hours. You do not feel like snacking to keep up energy levels. Keep some nuts or seeds (pumpkin, sunflower, etc.) handy for if you do.
What to eat: Any fruits, salads and vegetables; seeds and nuts - especially eaten raw or lightly cooked. High Omega 3 products like walnuts, oily fish and Omega 3 eggs. This is not a vegetarian or vegan protocol, just be sensible about quantities and quality. Cook by steaming or with olive oil, coconut oil (expensive) or (if you can work it out!) the Oleolux recipe from the Budwig Cookbook
What to avoid (important): Anything containing or cooked with hardened (hydrogenated) fats. This might sound a bit harsh but it relates to the theory. So: avoid fast foods, processed meats, most commercial bakery products (biscuits, cakes, pastries, pizzas, crisps, processed bread (though I eat Cranks and Vogel's bread), margarines and mayonnaise, granulated sugar. Think...has this been cooked industrially at high temperatures and / or is this likely to contain hydrogenated fats?
Omega 3 tablets
It is not recommended to take Omega 3 as a tablet.
Get lots of sunshine and fresh air, de-stress and enjoy humour and good company.