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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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