Someone turned me on to Dr. Johanna Budwig recently. I read a bit about her research and her diet online. While there isn't a lot of hard evidence behind it, she was definitely ahead of her time in recognizing the importance of good fats, and the harmful effects of bad fats, in our modern diets. She strongly encouraged the consumption of organic Flax or Linseed Oil combined with low fat cottage cheese. Somehow the protein and fat combination has a very positive combined effect. Her own clinical evaluation showed very positive effects on Cancer and Arthritis.
Anyway, I decided to try some cottage cheese and organic flax seed oil in my morning smoothie. I was somewhat shocked, but it actually tastes even better. The cottage cheese adds richness while the organic flaxseed oil adds smoothness. If you want to add these ingredients to your diet for health reasons, you definitely do not have to trade off taste. Just try the recipe below!
- 1 large apple (braeburn, fuji, gala, etc.), quartered...skin, seeds & all
- 1 orange, peeled and quartered
- 1 cups frozen Mango pieces
- 1 cup frozen mixed blueberries, blackberries & raspberries
- 1/2 scoop vanilla-flavored soy protein powder
- 2 Tbsp low fat cottage cheese
- 2 Tbsp organic flax seed oil (got mine at Trader Joe's)
- 1 cup vanilla-flavored soy milk
- Put the fresh fruit (I leave just a tad of peel on the orange for flavor) and rest of ingredients in the blender/vita mix
- Run on medium, pushing down with an instrument until the mixture is blending
- Turn to high and leave for 30-60 seconds
- Pour and drink!
- A few variations I might recommend. My wife Nancy prefers this without the protein powder. If you don't like Soy, feel free to substitute another protein powder and/or low fat or rice milk. I used to put in some yogurt, but found it added calories without adding much flavor or healthy micro-nutrients. I occasionally throw in a Banana, Peach, Kiwi, or Melon. Tangerines are also a nice, slightly more tart substitute for oranges. Feel free to mix and match...but the basic is still my favorite!
|Amount Per Serving||%DV|
|Serving Size 253g|
|Recipe makes 3 servings|
|Calories from Fat 20||13%|
|Total Fat 2.29g||3%|
|Saturated Fat 0.37g||1%|
|Trans Fat 0.0g|
|Total Carbs 28.82g||8%|
|Dietary Fiber 4.2g||14%|