Flax Breakfast on the go: Budwig Muesli Recipe

Budwig Muesli – Simple, Sustaining & Delicious

Whether or not you are following the Budwig Diet, this makes a perfect breakfast especial when you’re heading out for the day — or simply enjoying a bit of spring sunshine in the garden. If you are following the Budwig diet, this is how to put a good breakfast together when you are on the go.

It’s luxuriously delicious and feels like a real treat. it can even double as a healthy dessert.

Just pop your Budwig Muesli into a jar and off you go — it fits nicely into a 1lb / 450g jar. It’s very sustaining and will keep you going for hours.

A Note on the Budwig Diet

The Budwig Diet was created in the 1950s by Dr Johanna Budwig, a leading German biochemist. It was designed to support people with modern chronic inflammatory and autoimmune conditions.

Nutritional Advantages

• Naturally low glycaemic impact
• No added sugar
• Rich in omega-3
• High fibre — provides over 10g fibre per serving
• High protein — around 15g per serving
• Supports slow, steady energy release

The Recipe

For best results, stick fairly close to the recipe — but feel free to add wholefood extras. Extra fruit, nuts, seeds and spices are all delicious and bring in even more beneficial nutrients.

The original recipe used quark — a continental dairy product somewhere between strained Greek yoghurt and cottage cheese.

Greek yoghurt, quark or cottage cheese all work well, as long as it:

• Contains around 10–12% protein
• Are low-fat or fat-free
• Have no additives, flavourings, thickeners or cream

Note: Greek yoghurt and quark are usually low in salt, but cottage cheese can contain up to ~1% added salt.

Ingredients

• 100 ml Greek yoghurt, quark or cottage cheese (10–12% protein)
• 45 ml cold-pressed flaxseed (linseed) oil
• 25g freshly ground flaxseed (approx. 2 heaped tablespoons)
• 1 tsp raw honey (optional) or a few drops of pure stevia
• A small portion of chopped or grated fresh fruit (e.g. apple)
• A portion of cooked fruit (rhubarb works particularly well — plums, apple or peaches are also good)
• A handful of berries (fresh or frozen)
• 1 tbsp chopped nuts

Optional extras:

• Extra seeds
• Coconut shreds
• Spices: cinnamon, nutmeg, ginger
• A teaspoon of vanilla extract

Method

First: Make the Budwig Cream

Combine the flaxseed oil and yoghurt/quark/cottage cheese. Blend well (a hand blender works best, but a fork will do) until fully combined and no oil is visible.

If needed, add a small splash of skimmed milk to help it mix smoothly. Stir in the honey or stevia if using.

To Assemble (in a jar)

Use a 450g/1lb jar.  Layer in this order:

1. Fruit (including any cooked fruit)
2. Ground flaxseed
3. About 2/3 of the Budwig Cream
4. Berries (fresh and/or frozen)
5. Remaining Budwig Cream
6. Top with fresh berries and chopped nuts

If you’re heading out for a while, especially in warm weather, it’s best to keep your jar in a cool bag for travelling.

Nutrition (with 25g flaxseed)

Based on yoghurt/quark (10–12% protein), linseed oil, 25g ground flaxseed, fruit, berries and nuts.

Per 100g (approx):

• Energy: ~230 kcal
• Fat: ~18g
  • of which omega-3: ~7–9g
• Protein: ~7g
• Carbohydrate: ~6g
• Fibre: ~4–5g

Per serving (full jar):

• Energy: ~500–540 kcal
• Fat: ~38–40g
  • of which omega-3: ~14–18g
• Protein: ~13–15g
• Carbohydrate: ~12–14g
• Fibre: ~10–12g

Glycaemic Response (Estimated)

Designed for slow, steady energy release with minimal impact on blood sugar levels.

• Estimated GI: Low — effectively very low (around or below ~30 in practice)
• Estimated Glycaemic Load per serving: ~5–7 (low)

This recipe is naturally low glycaemic in real terms, thanks to its combination of:

• High fibre (from flaxseed)
• Healthy fats (from linseed oil)
• Protein (from yoghurt/quark)
• Low-sugar fruits (especially rhubarb and berries)

Together, these help slow the release of the small amount of natural sugars present.