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. You can clean and use the 1kg pot (below) for later blending.
And 3 food items
Good quality high protein quark or yoghurt. I used to use Lidl british quark but this has now been de-listed so I a not including it here. *Do not buy 'own brand' quark from the supermarkets as these do not blend very well.
I recommend FAGE Total 0% yoghurt (not the 2% or 5%!) which blends with the flax oil very well and you can buy anywhere.
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!
As below: This 950 gram tub is £5 from Sainsbury's but is sometimes on offer elsewhere - i.e. the Co-op. There is a smaller size (500g) for sale also which I would recommend for starting out.
*Important note*: These pots of FAGE have a nearly invisible layer of plastic to protect the product surface. Make sure you remove it if you are using the container to blend! If this happens (as I did...) you can remove the shredded plastic by straining it through a large sieve. Note: cheaper Lidl Greek Yoghurt Light 500g on right
...and a bottle of Flax Seed Oil. For the small size 500g FAGE you will only need 1 bottle but you will need 2 x 250ml bottles per 950g pot of FAGE illustrated here.
Important : Flaxseed, Linseed and Rapeseed are all the same thing. However 'Flax Oil' or 'Flaxseed 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 has to be kept out of daylight and best under refrigeration but has a long date (usually 6 months).
Best: (right above) Clearspring organic flax oil bought in small shops and delis (cheapest) or from Clearspring at around £5.40 per bottle - Here
(right above) Granovita flax oil (above left) sells (occasionally) at Sainsury's for £5.50.
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
The mixture is made by blending 1 part FAGE (500g) to 1 part (250ml bottle) flax oil. If you find that you like it then you can mix the 950g pot with a 2 bottles of oil which works out cheaper. The mixture keeps for about a week in the fridge and is best stored in 2 snap-on lid 500ml pots - or wash out the FAGE pots and use them.
Budwig mixed 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 1x 950g pot of FAGE and 2x bottles of oil per week - or about £15.00 per week (as of 2022 - 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 FAGE 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 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.
Avoid anything you think may have this been cooked industrially at high temperatures and / or is this likely to contain hydrogenated fats?
Also...can you see the nature of this product? i.e you know what a apple is...but a sausage?
Omega 3 tablets
Some sources do not recommended to take Omega 3 as a tablet due to the binding agent inhibiting the efficiency of the Omega 3 dispersal.
Get lots of sunshine and fresh air, de-stress and enjoy humour and good company.