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Budwig Recipes For Your Daily Nutrition

Budwig Protocol, Budwig recipes for your daily nutrition

Continuing with our series of blog posts related to recipes to help our readers enjoy delicious food while following the Budwig protocol and diet, we want to provide you with some ideas for lunches.

Remember that at lunchtime your digestive power is at its best! This is the time of day to make sure you get some raw food in your belly. Raw food is highly nutritious but often hard to digest. This is why we want to try and get some raw food in at lunchtime instead of the evening.

For many in the western world, lunch is a bag of some processed food and a soft drink. This is very sad compared with the French and Spanish that stop work for at least 1 hour to enjoy a proper lunch. If you have only 30 minutes though, you can still enjoy a great lunch; it just takes a little preparation ahead of time.

First we will give you some ideas for the raw part of the lunch which should be eaten first:

Guacamole Dressing/Dip

Blend with hand blender:

1 avocado

a little bit of broccoli

salt and garlic to taste

¼ of lemon’s juice

Serve over salad.

Green Salad with Almond dressing

Blend with hand blender or food processor:

1 cup of soaked almonds

1 small clove of garlic

½ lemon’s juice

2 tbsp. oil

½ cup of water

1 tsp. of salt

Serve over salad or use as a dip with veggie sticks.


Blend with hand blender or food processor:

1 and 2/3 cups (400 ml) cooked chickpeas (soak overnight, then cook)

1 tsp of ground coriander

1/4 (60 ml) cup olive & sunflower oil

1/4 tsp. paprika

3 tbsp. (45 ml) lemon juice

2 medium cloves of garlic

1 tsp ground cumin

3 tablespoons of sesame seeds

dash of cayenne (optional)

This can be eaten on whole grain, sourdough bread or with veggie sticks.

Lentil Stew

250g of lentils

2 carrots (diced)

1 onion (diced)

2 garlic cloves (minced)

4 tbsp of paprika

3 tbsp. of ground cumin

4 tomatoes

1 red pepper

Cold-pressed vegetable oil

Salt to taste

Boil lentils in water while steaming the carrots and onions. Add garlic and the rest of the spices to the soup when the lentils are soft. Meanwhile cut and chop tomatoes, and red pepper. Add the fresh tomatoes and pepper to your dish at the end then add a drizzle of oil and extra salt if needed.

Spinach Stew With Chickpeas

2 tbsp of coconut oil

2 cloves of garlic (diced)

4 tbsp of paprika

1 tsp of unrefined salt

2 cups of spinach leaves (chopped)

200 ml of cooked chickpeas

10 ml of water

Melt the coconut oil in a wok and add garlic until it browns. Remove from the pan and add spinach, salt, and paprika. Cover the wok and cook the spinach for 5 minutes. Add the chickpeas and water and stir until mixed properly.

Baked Sweet Potato with Budwig Sauce

2 sweet potatoes

6 tbps of quark or cottage cheese

3 tbsp of flaxseed oil

1 tsp of unrefined salt

1 clove of garlic

A handful of fresh dill or parsley (chopped)

Wash the sweet potatoes and cut in 3 pieces. Wrap in vegetable cooking wrap and place in oven at 200º C for 15 minutes or until soft. Meanwhile, blend the quark, garlic and flaxseed oil in the hand blender. Add the salt and fresh herbs and serve as a sauce over the baked sweet potato.

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Victorino Angelino on July 7, 2018 at 10:10 am

Phila Ngidi

Looking for healthy recipes for my Mom who has cancer. SHe is 71 years old.

    Victorino Angelino on August 8, 2018 at 1:13 pm

    Kathy Jenkins

    Dear Phila,

    We include recipes for our cancer patients but meanwhile, if you download our free guide you will see the list of does and don’t when it comes to eating and adjust your regular recipes. To sign up and receive the link to download the guide, go to our home page. Otherwise, we recommend the book: The oil protein diet cookbook

Victorino Angelino on November 11, 2018 at 1:13 pm


I thought the only oil allowed on the budwig diet was flax oil? I noticed some of your recipes have olive or coconut oil.

    Victorino Angelino on November 11, 2018 at 10:10 am

    Kathy Jenkins

    Dear Teresa, cold pressed olive oil that is added to a dish and not heated would be very good. Coconut oil is the one used to cook as the other oils should not be heated. Any cold pressed vegetable oil can be used in the Budwig diet but only the flaxseed oil would be used in the muesli.

Victorino Angelino on November 11, 2018 at 4:04 am

Stanlee Panelle Cox

I love this mixture! I have been spreading it on an organic sprouted grain tortilla and making a veggie wrap with all the lovely veggies … or just adding sprouts and avocado into the whipped mix with salt and pepper … I put it in my garbanzo bean/spinach soup bowl and tonight I just had a baked potato and some steamed broccoli with CC&FSO + turmeric on them both as a dressing! This is good stuff. I just needed to make sure adding it to other dishes and other foods to it wasn’t compromising it’s efficacy.

    Victorino Angelino on November 11, 2018 at 10:10 am

    Kathy Jenkins

    Thank you for your recipe ideas, that sounds delicious AND healthy!

Victorino Angelino on January 1, 2019 at 2:14 pm



I’ve downloaded the free guide, but still haven’t received this.

Please could you help

    Victorino Angelino on January 1, 2019 at 2:14 pm

    Kathy Jenkins

    Dear Nicola, sorry it hasn’t reached you. I’ve email it to you now.

Victorino Angelino on January 1, 2019 at 6:06 am

Kathleen Vild

Hi I have signed up 2x to get the protocol but the emails have not come through

    Victorino Angelino on January 1, 2019 at 9:09 am

    Kathy Jenkins

    Dear Kathleen, I’m sorry these systems sometimes are not so easy. It could be our emails are going to your spam folder. You need to confirm your email by clicking on the link. Sometimes though the computer has security features that don’t allow it. I have emailed you our free e-book just now to the email you have used to comment in our blog. You should see an email from: admin@budwigcenter.com I hope you are able to receive it this time.

Victorino Angelino on February 2, 2019 at 9:21 pm


How do I receive the free Budwig Guide?

    Victorino Angelino on February 2, 2019 at 2:14 pm

    Kathy Jenkins

    Dear Evie,

    If you sign up here: https://goo.gl/EVhQRQ you then receive an email to confirm your email address works. You click on Confirm and then you have automatically signed up to receive the Free Guide in e-book format. That is sent in the next email, with a link. Check your spam in case you don’t see it the first time.

Victorino Angelino on February 2, 2019 at 8:08 am

Hank Wootton

I have singed up for the Budwig pack and diet but I have not received it.
Kind regards

Victorino Angelino on March 3, 2019 at 3:15 pm

Kathy Jenkins

Hello and thank you for sending us this question. We actually buy the sauerkraut juice, we do not make it ourselves. Can you find it in a health food shop?

Victorino Angelino on March 3, 2019 at 12:12 pm


Hello from America! What is vegetable cooking wrap as mentioned in the sweet potato recipe?

    Victorino Angelino on April 4, 2019 at 3:15 pm

    Kathy Jenkins

    Hi Ellen, it’s like thin paper and it’s usually white or brown.

Victorino Angelino on May 5, 2019 at 7:07 am


I have been attempting to download the guide as well, but no luck. I’d very much appreciate it!

    Victorino Angelino on May 5, 2019 at 12:12 pm

    Kathy Jenkins

    Hi Pete, Thanks for letting us know so we could email it to you and sorry for the inconvenience.

Victorino Angelino on September 9, 2019 at 10:22 pm


I spent two years on Gerson therapy and a year so far on Budwig. In both cases there is a strong proscription against salt. Now I find it as an ingredient in most of the recipes. This seems like a contradiction. Confusing.

    Victorino Angelino on October 10, 2019 at 6:06 am

    Kathy Jenkins

    Thank you for this excellent question Lawrence. The confusion is likely because refined salt is an ingredient used in processed food, common in supermarkets and very harmful for our health. Unrefined salt on the other hand provides us with many necessary minerals. This would be sea salt that is not refined. You only need a pinch of this salt as it is very flavourful.

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