Budwig-muesli with Skyr for Delicious healthy breakfasts (and desserts)

New ways to enjoy Flax Farm Linseed (Flaxseed) Oil and Ground Linseed with Skyr for breakfast or pudding.

The Budwig muesli is creamy, fruity, rich and delicious. It can be endlessly varied with your choice of fruit and nuts and is probably one of the healthiest breakfasts you can have. It is also great for helping get the body working the way it should.

Great value for healthy breakfasts or desserts

Skyr has been a recent discovery for me.  I was very impressed with how little it costs for a high-protein product. It’s great for making Budwig muesli which is super for delicious healthy breakfasts and desserts.  At this time when we need to be looking after the pennies, I thought I’d share some tips for the Budwig Diet using this economical alternative.  Flax Farm cold-pressed linseed(flaxseed) oil and ground linseed are great for gorgeous breakfasts that keep you feeling full and healthy puddings for you or the whole family.

Scientific

Originally  Budwig muesli is cold-pressed linseed (flaxseed) oil blended with quark to make a smooth delicious cream.  This is why the diet is also called the Flax Oil Cottage Cheese Diet or FOCC diet. Dairy contains the sulphur-containing amino acids, methionine, cysteine and taurine.  The science behind the diet is that blending linseed oil which is rich in highly unsaturated omega-3  ALA, alpha-linolenic fatty acid, with sulphur-containing amino acids in dairy protein makes the omega-3 more soluble and easier to get it to the parts of the body where it’s needed.

Quark v Skyr

The reason quark was used is that’s the high protein dairy product that was traditionally made in Europe.  Quark is a simple cottage cheese, made across Europe, there are variations from region to region.  Quark is sometimes available in UK supermarkets but good there are good quality alternatives.    It is important that you get a product that is at least 10% protein or it won’t blend properly with oil.  Greek strained yoghurt, unsweetened and 0% fat is a good option.   Skyr is another great alternative, it is 10.6% protein, no added sugar and fat-free (there’s a tiny, less than 0.5% trace but that’s nothing to worry about).  Skyr, is an Icelandic style, strained yoghurt, it contains live cultures and tastes lovely and mild.  Another alternative is to make your own, which is very easy: https://www.budwig-diet.co.uk/home-made-quark-style-cottage-cheese/    Most people with intolerances to milk find they tolerate the Budwig diet well.  Unfortunately, there isn’t a perfect  vegan option, look for nuts or other foods to combine with the oil that are high in amino acids methionine, cysteine, homocysteine, and taurine.

The “muesli” for the Budwig-diet properly made is a really delicious cereal- free, grain-free, low carb, low GI healthy breakfast full of vitamins, minerals and other phytonutrients with good protein levels, high fibre (tummy friendly) and lots of good fat omega-3.

How to make amazing tasting Budwig Diet muesli

This not only tastes amazing and super healthy but it really keeps you feeling fuller for longer.  If you are trying to control blood sugar levels this a good option.

Budwig Diet Muesli

Ingredients

• 100g Skyr (or quark or other alternative)
• 3 tablespoons Flax Farm Cold-pressed Linseed oil
• a little skimmed milk or juice if necessary
• 2 generous tablespoons ground linseed
• Chopped fruit such as apple, orange, grapefuit, peaches – any fruit other than dried fruit, go steady on bananas though
• Berries
• Chopped nuts
• A teaspoon of raw honey (plus natural stevia extract if required for sweetness)

Method

Very thoroughly blend the oil and quark until there’s not even a speck of oil visible, you may need to add a little juice or milk depending on your blender.

Place ground linseed and fruit in a bowl, add stevia or honey if wanted and top with berries and chopped nuts.

Try to vary the fruit, berries and nuts from day to day.

Why both Linseed oil and Ground Linseed?

Linseed oil is one of nature’s richest sources of omega-3 and is very anti-inflammatory.  Most diseases and health issues have, at the least, an inflammatory element. Inflammation isn’t always the irritation, swelling and redness; sometimes it’s just the body not functioning the way it should other times it is metabolic inflammation, high cholesterol, blood pressure, obesity and/or blood sugar issues, and even diabetes.  Often this inflammation results in several conditions. Our western diets tend to be high in omega-6 fats which promote inflammation but are deficient in omega-3. Over the years inflammation builds up and a plethora of conditions result.  Linseed oil is in the diet to control inflammation.  It can help control the issues we associate with inflammation but it also can help wake up systems in the body that aren’t working the way they should, dry eyes, sluggish digestion, stress or anxiety.

Ground Linseed is one of the best sources of dietary fibre. It is part of the diet for several important reasons. 1) It is good for the digestion and ensures the passage through the gut moves at the right speed. 2) It helps create a healthy gut flora, keeping all those millions of microbes in a healthy balance which is so important for supporting our immune system and the foundation for the health of the whole body.  3)  Ground linseed is added to all the meals with fruit and juices.  Fruits and juices are naturally high in sugars which cause a sugar spike which is usually followed by an insulin spike. The unique combination of soluble and insoluble fibre in ground linseed means adding it to fruits and juices slows down the rate the body absorbs the sugars and helps prevent sugar spikes and insulin spikes.  (Insulin spikes are immediately linked to lack of energy and lethargy, in the long term they lead to inflammation and insulin resistance. Controlling blood sugar levels and preventing insulin spikes is one of the reasons the Budwig-Diet helps reverse some serious conditions.)  4) Ground linseed makes you feel fuller for longer so you don’t feel hungry on the Budwig-Diet.

Holistic

The delicious Budwig Muesli was created by Dr Johanna Budwig in the 1950s as the cornerstone of a holistic, therapeutic diet for treating inflammatory, hormonal, autoimmune, digestive and degenerative conditions.  It traditionally combines cold-pressed linseed oil with quark (a type of cottage cheese) fruit nuts and seeds. There are several other suitable dairy options.  The rest of the diet includes whole foods, lots of salad, veggies and juices.

The Budwig Diet helps the whole body.  Seldom do we have one issue in isolation so the more the rest of the body is working the way it should the easier it makes for the body to heal itself.

The Budwig-Diet is part of a protocol that incorporates other lifestyle changes and treatments.  The Budwig Protocol is a series of meals and drinks taken at specific times of the day (including not eating late in the evening), gentle exercise, vitamin D3 from sunshine (though if there is no sun the recommendation to take it as a Vitamin D3 supplement) – whatever the weather get out there in the daylight early in the day and follow good sleep habits.