A three-ingredient breakfast packed with healthy nutrients
Simple, nutritious and ready in a few minutes – that’s how you could describe the so-called Budwig breakfast, which has become popular among healthy eating enthusiasts in recent years.
The dish is named after German biochemist Johanna Budwig, who researched the importance of essential fatty acids, especially omega-3s, for health. Her dietary protocol combines essential fatty acids from flaxseed with amino acids from fresh cottage cheese. This creates a beneficial form of lipoproteins, which transport fats in the body and help healthy omega-3 fatty acids more easily be transported into cells.
Preparation does not take much time
You only need three basic ingredients for a serving of this breakfast, and the preparation is very simple. As Punkufer.dnevnik.hr states, it is important to choose high-quality cold-pressed flaxseed oil and grind the flax seeds yourself. If desired, you can also add fresh raspberries, blueberries, or grated apple.
Budwig's breakfast – ingredients:
- 1 tablespoon of flaxseed oil
- 3 tablespoons of plain cottage cheese
- 2 tablespoons flax seeds
- 2 tablespoons blueberries
Preparation process:
Mix the linseed oil and cottage cheese until you get a smooth cream without visible traces of oil.
Freshly grind flax seeds.
Add fresh fruit to the cottage cheese cream and sprinkle everything with ground flax seeds.
It is important not to let the mixture sit for too long, as ground flaxseeds oxidize quickly and lose their beneficial ingredients. If you grind the flax the day before, it will only serve as a decoration, and the nutritional value will be much lower.
A popular choice among athletes too
Budwig's breakfast is also popular in sports nutrition, mainly due to its combination of quality protein, healthy fats, and easily digestible nutrients that provide the body with energy and support for regeneration.
Main reasons:
1. Source of quality protein
Low-fat cottage cheese contains a lot of protein, which is crucial for muscle recovery and growth after training.
2. Omega-3 fatty acids
Flaxseed oil and flaxseeds are a rich source of omega-3 fatty acids, which can help reduce inflammation in the body and speed up recovery after exercise.
3. Stable energy
Breakfast contains a combination of fats, proteins, and fiber, so energy enters the body gradually, without rapid spikes and drops in blood sugar.
4. Metabolism support
Flax seeds contain fiber and antioxidants that can help with good digestion and metabolism, which is very important for active people.
5. A light but filling dish
Breakfast is not heavy on the stomach, but still filling, so it is suitable before training or as a recovery meal after training.
