The Budwig Club : Getting Started
This page seeks to provide a quick and easy way to get started and is designed mainly for the UK user. If you are visiting this site then you will be interested in experimenting.
You will need 2 items of equipment
A small immersion blender (with blending jug) and a small nut grinder
And 3 food items
Good quality Quark, preferably British (as against Bavarian). 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.
Best: 'Valley Spire' british quark from Lidl (65p), 'Emporium' quark from Aldi (67p). Graham's Natural Quark now only available in Scotland (£1.00). Steer clear of 'own brand' quark, especially Sainsburys which is rubbish.
...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. It can usually be bought in most supermarkets,in a wholefood shops 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.
Best: Granovita flax oil (above left) sells at Sainsury's for £4.75. Biona flax oil can be bought at Amazon for £34.74 for a 6 pack (£5.79 each) free postage - Here
Not part of the mixture, but you will also need a bag of linseeds (2.5kg organic golden linseeds illustrated) which works out at about £5 per kilo online.
I use BuyWholefoodsOnline - Here
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. For the first try-out you may only want to mix 1 pot of quark with half a bottle of flax oil. If you like it then you can mix 2 pots with a whole bottle of oil. The mixture keeps for 3 or 4 days in the fridge and is best stored in a snap-on lid 500ml pyrex pot or wash out the quark pots and use them. As follows:
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 2020 - 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 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.
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 (see the research page) avoiding fast foods, processed meats, commercial bakery products and margarines. 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.