Budwig cream two ways

18 juni 2015

Can you believe that something completely healthy and full of nutrients can also be totally tasty? This morning I was not really convinced about that, but I had to change my mind: yes, it is possible..

I heard about the “Budwig cream” already long time ago but I don’t know why, maybe because of its name, I never really made an effort to understand what it is. The word “cream” makes me think about mashed food for babies, because of this probably I never felt really attracted.

Then, now already three months (!) ago, I went to Italy to be closer to my mother that was not feeling so good (life obviously never allows us to relax… but never mind) and accidentally I came across a theoretical and demonstrative evening about the Budwig cream, and I could not pull back. This is the ideal breakfast according to a Swiss doctor (of Russian origin), Dr. Kousmine, who had long ago the intuition that there could be a link between nutrition and health. Over the years she formulated what nowadays is known as “Kousmine method” – brought in to Italy by the association “cibo e’ salute”. According to Doct. Kousmine eating properly is the base for a good health, before and after a sickness. So I take the opportunity here to share the little knowledge that I have about it, from the bottom of my ignorance, apologizing for any inaccuracies. Anyway, I hope to be able to inspire you with my two versions of this cream because, besides being healthy, food should also give us joy, should attract us and satisfy us. Maybe if I had seen a photo like mine – modestly !!! 🙂 – two years ago, the step to this recipe would have been, perhaps, a bit shorter. With this post I do not say that from now on, every morning you should have this cream on your table. After all, my nr 1 motto is: VARIATE. But once a week maybe … why not? 🙂

I propose here two versions because my nature is such that I can never remake a recipe in exactly the same way (not even my own!), but also because there are a couple of points that I think are in contradiction with the guidelines given by Cascina Rosa (Italian Cancer Institute, Milaan) through the DIANA diet recommended to women who have had breast cancer or who are carriers of the gene mutation BRCA1 and BRCA2. I will speak more about this later in this post and I would be very happy if someone with the right knowledge would integrate my reasoning through the comments.

Basis recipe


½ banana (if big otherwise 1 small)
200 g seasonal fruit (here: (organic) apple, take out the core but not the peel)*
1 ½ tbsp flaxseeds grinded at the moment
1 tbsp of raw cereals grinded at the moment (here: millet)

2 tbsp unroasted oilseeds (here: walnuts, approx. 30 g)
juice of ½ lemon
120g of low-fat yoghurt or 70 g low-fat ricotta or tofu (here: soy yoghurt)

*according to Doct. Kousmine you can abound with fruit, especially with small fruit as berries.


.grind in an electric coffe grinder the flaxseeds and the raw cereals
.blend the fruit together with the lemon juice and oil seeds
.add the flaxseed-cereal flour to the shake
.add the yoghurt
.mix all together
.eventually leave some fruit and some nuts aside for the decoration


.prepare a fruit salad adding the lemon juice the night before
.add the flaxseed-cereal flour to the fruit salad
.add the yoghurt and oilseeds (as a whole or grinded)
.mix all together

Why the “Budwig cream”?

Through this post I would like in the first place to communicate what, in my opinion, is perhaps the most important thing to understand in relation to the issue nutrition/health: stay close to nature. I understood this already more than one year ago when I went to the course “preventive cooking” in Milaan, Cascina Rosa, given by the chef Giovanni Allegro. Nowadays more than ever before, there is a sharp separation between us and the things we eat. We do not longer know where our food comes from, how and when it grows and above all … most of the things we eat are basically polluted and / or “dead”.
The Kousmine method is based on this premise: that to maintain good health we have to “eat living things”, such as food as close as possible to its natural form and that still contains its vital energy. In particular the Budwig creme is also called “royal breakfast” because it already contains all the nutrients that we should introduce in one day. Dr. Kousmine chose certain elements and worked out the best way to combine them so that they have the best effect on our body for the maintenance of our health.

Why is it a perfect meal?

Banana is a fast sugar (or with high glycemic index) suitable for consumption especially early in the morning. After a long period of fasting it gives us immediate energy. An alternative to the banana may be a teaspoon of rice malt, or barley malt or honey.

Seasonal fruit, preferably with low glycemic index, provides vitamins and sugars that are released slowly into our bloodstream during the whole morning. The best way is to add it in pieces, possibly already preparing a fruit salad the night before with lemon juice (as in the morning we are always on the run). This because by blending the fruit we brake also the fibers it contains making their absorption much faster. An important detail: do not throw the peel because it contains fibers and most of the vitamins that are right in touch with that. Obviously I advice to use organic fruit, but according to Dr. Kousmine it is better to eat a not-organic apple with the peel than an organic one without the peel.

The lemon juice is a very important ingredient because the antioxidants it contains, prevent the oxidation of polyunsaturated fatty acids, such as dried fruit and oilseeds. The lemon peel contains also vitamin A so the advice is to use also the lemon zest (which I personally adore! So sure, why not?).

Oil seeds contain omega-6 fats, proteins and fibers. These are polyunsaturated fats that we can not produce on our own, so we have to intake them with food. These are hazelnuts, almonds, pumpkin seeds, sesame seeds, pine nuts, etc. It is very important to vary every morning and take them raw. If roasted much of their nutrients gets lost.

Flax seeds are the most important amongst the oilseeds. This is because they contain omega-3, proteins, fibers and also the famous lignans, powerful anticancer agents, especially in relation to breast cancer. There are studies (http://www.aicr.org/assets/docs/pdf/education/FlaxseedBreastCancer.pdf) showing that women taking a large amount of lignans have a smaller chance to get breast cancer. It is very important to grind them at the moment because they oxidize quickly but also because when take them as whole we cannot absorb their nutrients unless we have chewed them veeeery well.

Cereals should be whole grain and organic. In this case they carry auxin, carbohydrates and fiber. And it is recommended to choose cereals that do not contain gluten, such as rice, buckwheat, millet **, amaranth, quinoa, etc.. This because nowadays we eat gluten almost 3 times a day and this can feed an inflammatory environment in our body. Why raw? To this question there isn’t a real scientific answer. The “legend” 🙂 wants that the doctor treated herself from periodontics eating raw whole grains and from that moment she decided they should be eaten raw.

Last but not least, proteins have the function of accelerating the intake of omega-3 by our organism. We can choose white cow-yoghurt (without sugar, check the labels!) or cottage cheese. To women who have had breast cancer is not advised to eat dairy, so they can choose amongst soy yoghurt, tofu or cooked legumes (for example white beans or chickpeas).

** about millet, Marilu ‘Mengoni, biologist nutritionist and psychologist, in her book “Cucina vegana e Metodo Kousmine”, p.27, says that it is better to consume it cooked instead of raw because otherwise by alkalizing (and positive) becomes acidifying (and negative); in fact she does not include it amongst the cereals recommended for the Budwig cream.

What do you need in order to make it?

What you need in order to make this cream is obviously a blender, but beyond that, you really need to have a coffee grinder. I also took some time before buying it but now I must say I am very glad I did it. I do not use it at all for grinding coffee. Instead I grind oilseeds, but also spices in it. I’m getting used to grind also spices myself and I assure you that the difference is noticeable. In short, Budwig cream or not, I think it’s worth it. Moreover, if you have no pretensions, there is no need to invest more than 15 euro.


Budwig cream with carrot and almonds


50 g dried apricots (ca. 5)
200 g organic apple (core taken out but not the peel)*
half carrot (ca. 80-100 g)
1 ½ tbsp flaxseeds grinded at the moment
1 tbsp of amaranth grinded at the moment

2 tbsp almonds (approx. 30 g)
juice and zest of ½ lemon
1 tsp cinnamon
100g of soy yoghurt (natural and sugarfree)



.grind in an electric coffee grinder the flaxseeds and the amaranth
.blend the almonds then add the dried apricots, then the apple, the carrot, the zest and juice of ½ lemon
.add the flaxseed-cereal flour to the shake
.add the yoghurt and the cinnamon
.mix all together
.eventually add some fruit and some nuts (previously put aside)

Why do I think that this version of the Budwig cream is more in line with the advices of the DIANA diet?

One of the most important recommendations for cancer prevention is maintaining a constant blood sugar level. That ‘s why I avoided using banana in the first place. Banana has indeed a high glycemic index. The second reason, as I have already written in my previous post, and especially as Berrino wrote in this document, is that banana contains many polyamines. These agents promote cell proliferation, and because of this they are not recommended especially for cancer patients. So, instead of banana, I preferred using dried apricots, which have a medium-low glycemic index.

According to Dr. Kousmine, while all the other ingredients are in perfect balance and should not be taken in different amounts, you can intake as much fruit as you want. The Italian Cancer Institute in Milaan, advices to women who previously had breast cancer to eat maximum 1 seasonal fruit (not to exaggerate with the simple sugars, ev, read this document, only italian). So I decided to “abound” using carrot, a vegetable which is quite sweet but doesn’t raise quickly the amount of sugar in our blood. Last but not least, cinnamon gives that extra taste, “carrot cake like :-), and helps to regularize the blood sugar level.

The criticism that probably could be done to me by Dr. Franco Berrino or Dr. Villarini, the leader of the project DIANAWEB to which I belong, is that I use too much sugar. 50 grams of dried apricots (about 5) are not a small amount indeed, I know it … but forgive me … if I could use FAT and DENSE cow-yoghurt, as I like :-), OK then … I could definitely do also without! But these apricots are – at least for me – absolutely necessary to eliminate that typical “paper” taste that characterizes the natural soy yoghurt! In fact, I’m very proud of this recipe just because I could eliminate it. In fact, to be completely honest, not all my previous attempts have had a superb outcome … However, as always my advice is: have faith and never give up! 🙂


Time 15 minutes preparation time

Difficulty very low

Prevention and DIANA diet If you want to know more about the diet recommended by Cascina Rosa (National Cancer Institute of Milan) for women who have had breast cancer, click here (only italian). This diet is anyway suitable for all the people who want to adopt a more healthy lifestyle that will help prevent cancer and other degenerative diseases.

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