Budwig Diet Recipes – Salads, Dressings and Dips – Part 1

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 finely sliced onion, chopped chives, parsley and/or dill, black pepper and a pinch of salt and enough skimmed milk to make 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.

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 is there 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.

As an alternative make this with celeriac or carrot.

Mayonnaise Quark-Flax Oil

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

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

Miso-Ginger Dressing

  • 1 cup (250 ml) water
  • 1/2 tablespoon (7.5 ml) peeled and chopped fresh ginger
  • 1-1/2 tablespoons (22.5 ml) mellow white miso (not candida friendly)
  • 1 tablespoon (15 ml) lemon juice
  • 1 tablespoon tahini
  • 1/2 scallion, chopped
  • 2 cloves garlic, chopped
  • 3 tablespoons (45 ml) organic flax oil

Combine all ingredients in a blender or food processor and process until creamy.


Budwig Diet, Recipes, Salads, Dressings, Dips, Budwig Center kitchen

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).

Mexican Salsa

A zesty traditional Mexican salsa made even better with the addition of flax oil. Great as a dip for tortilla chips or as a sauce on enchiladas, burritos, and tacos.

  • 3 tomatoes, diced 1 small jalapeno pepper
  • 4 sprigs fresh cilantro
  • 1/2 cup (125 ml) tomato sauce
  • 1/2 medium onion, diced
  • 3 tablespoons (45 ml) organic flax oil
  • 1 scallion, chopped

Combine the tomatoes, cilantro, onion, scallion, and jalapeno pepper in a blender or food processor and process to desired consistency, chunky or saucy.

In a separate bowl, combine the tomato sauce and flax oil. Stir to a uniform consistency.

Mix everything together and chill until ready to serve. Makes 2 Cups.


A great dip containing healthy 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.

Over the coming weeks we will be adding more recipes to our blog. In the mean time, you can check out all of our current recipe blog posts here. Budwig diet recipes or Budwig Kitchen

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