Work With It Wednesday: Super Immunity Recipes

Super Immunity Braised Kale and Squash

Super Immunity Braised Kale and Squash

adapted from Braised Kale and Squash with Pumpkin Seeds (p. 224)

Another Fuhrman inspired immune system booster!

G- greens: KALE


O- onions: ONIONS & GARLIC

M- mushrooms: NO

B- berries: NO

S- seeds YES

I added beans to the recipe, and mushrooms (maybe shiitake?) could be added. For berries, maybe some currants, goji berries, or raisins.

Here is how I did it:

Veggies ready for braising

Veggies ready for braising


1 bunch kale, stemmed and chopped

3 C peeled, chunked winter squash (I used butternut)

1 red onion, chopped

3 cloves garlic, chopped

1-2 T seasoning blend (Fuhrman’s Vegi Zest is mild, so use more)

1/2 C water

2 T vinegar of choice (balsamic, rice, or cider, I used cider)

splash of Bragg’s or soy sauce

seeds: pumpkin, sunflower, sesame, or a mix (I used a mix)

1 can or equivalent beans (I suggest azuki or black, I used black)


Saute onion and garlic in a soup pot for a few minutes while prepping other ingredients.  Add water and remaining ingredients except for vinegar and seeds. Cover and steam over low heat for 20 minutes or so, until kale and squash are tender. Add beans and heat through. Add vinegar, stir, and serve garnished with seeds.

Kale and squash or yams are a natural combination. To make it more McDougall style, serve over a cooked starch, such as brown rice.

Always a winner.

About vegpedlr

Plant powered off-road triathlete
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