EMBODY’s Dinner Re-defined for Winter


Imagine this- you’ve been running around all day with work and kid activities. It’s 5 o’clock and your whole family is starved and nothing is prepared. Have you been there? We have! What has saved us is always meal-prepping in advance and keeping simple staples in our pantry and fridge to throw together a quick, healthy and delicious meal the whole family can enjoy.

YES, the whole family! It takes some work, but cooking one meal your entire family can eat IS possible. It’s also how we work with clients. Put away the frozen chicken nuggets and boxed macaroni and cheese and try these ideas! Get your kids involved too. We love having our kids sort and cut veggies with kid-safe knives. Kids are so perceptive about energy so be light in the kitchen and and have fun along the way.

Here are our top 4 healthy family-friendly NOURISHING dinner recipes for this colder season. All are gluten and dairy free and take less than 30 minutes to make.  Each dish can be prepared ahead and warmed up.

We even added our ooey gooey mac n cheese recipe (this has cheese!) so you can say bye-bye to the processed boxed version. Get ready to indulge! We took a classic comfort food, the ultimate toddler treat, the staple to every children’s menu and steakhouse side and elevated it to EMBODY Wellness status.

We also are huge fans of slow-cooker meals and picking up a free-range organic rotisserie chicken and making a quick veggie for a complete meal!

Check out our blog and instagram for more simple strategies and recipes from breakfast through dessert. Bon Appétit!

Citrus Cod with Vegetables and Herbs En Paupiette

Servings: 3

1lb any wild caught white fish (cod, bass, halibut)

*Any veggies of your choice work!

  • 1 cup kale, chopped
  • 1 cup spinach, chopped
  • 1 zucchini, julienned or sliced into ¼ inch rounds
  • 1 tomato, sliced into rounds
  • ½ red onion, thinly sliced
  • 2 cloves garlic, minced
  • ½ cup basil, dill or any herb of your choosing, chopped
  • 1/4 cup capers
  • 2 lemons, 1 lemon sliced into rounds and 1 squeezed onto fish
  • 1/2 grapefruit or orange, squeezed onto fish and sliced
  • 2 tbsp extra virgin olive oil
  • Himalayan sea salt and pepper to your liking

Additional seasoning: pinch of cayenne pepper or Za’atar is delicious

Large piece of parchment paper or smaller pieces if you are making individual portions


Preheat oven to 375. Take a large sheet of parchment paper, place it on a baking sheet and fold it in half. Repeat for each serving or you can make one large portion. Drizzle olive oil onto one half of the sheet and layer veggies, onions and garlic on top, near the crease. Place fish on top of the veggies. Add fresh lemon and citrus juices, herbs, capers and season with salt and pepper and your seasoning of choice. Drizzle with olive oil over fish and veggies. Top fish with rounds of lemon and citrus slices.

Fold the paper over each piece of fish, forming a tent over the fish and roll the edges over to seal. Bake for 12-15 mins until the fish is firm to the touch. Careful opening it!


Chickpea Tomato and Kale Stew

Servings: 5

*To make this more hearty, add brown rice or a side of quinoa.

  • 1.5 cups of high quality marinara sauce
  • 4 cups of veggie broth
  • 2 cups of chickpeas
  • 1 red onion chopped
  • 1 cup of carrots chopped
  • 1 large zucchini chopped
  • 1 cup of green peas (frozen work)
  • 2 handfuls of lacinato kale chopped into strips
  • Sprinkle of Himalayan Sea Salt and Pepper
  • Garnish: Drizzle of EVOO and our vegan Parmesan (optional)


Chop all veggies above. For the lacinato kale, cut into strips. Pour all ingredients into a large soup pan and cook for 20-30 minutes to let flavors fully assimilate.

Vegan Spinach and Sunflower Pesto With Zucchini Noodles or Spaghetti Squash or Lentil Pasta

Servings: 4-6

  • 1 medium size spaghetti squash
  • Or 1 large zucchini, spiralized into zucchini noodles
  • Or Red Lentil Pasta from “Tolerant Brand”

Spinach and Sunflower Seed Pesto

  • 1 cup greens such as spinach, basil, parsley or kale
  • ½ cup olive oil
  • One clove of garlic
  • Juice squeezed from half of a lemon
  • ¼ cup nuts such as walnuts, almonds, pine nuts or sunflower seeds
  • ¼ cup of our vegan parmesan (see recipe below) or nutritional yeast
  • 1 tsp Spirulina (optional)
  • Sea salt to taste

Blend pesto recipe in a high-speed blender for a few minutes and serve over the noodles/pasta. Add a sprinkle of pumpkin seeds, vegan parmesan and a drizzle of extra virgin olive oil

Zucchini Noodles: Use a spiralizer to create zucchini noodles. You can also buy them at select Whole Foods locations already spiralized.

Spaghetti Squash: cut squash in half. Scoop out seeds. Rub flesh with olive oil, Himalayan sea salt and pepper. Place flesh-side down on a baking sheet and roast at 375 for ~40-50 minutes or until the flesh is soft. Use the tines of a fork to rake out the “spaghetti.”

Cashew Parmesan:


  • ½ cup of raw organic cashews
  • 3 tbsp of nutritional yeast
  • ¼ tsp Himalayan sea salt
  • ¼ tsp of garlic powder

Combine all ingredients in your blender and process until a rough powder is achieved, about 20 seconds. Ensure you don’t over-blend. Store both in the refrigerator to maintain freshness. It lasts for several weeks.  Double the batch, because you’ll want it for later! Trust us.

Ooey Gooey, Creamy Mac N Cheesy!

Servings: 4-6

  • 3 cups peeled and cubed butternut squash
  • 1.5 cups low sodium or unsalted vegetable or chicken broth
  • 1.5 cups whole milk
  • 2 cloves garlic, smashed
  • 1-2 cups frozen cauliflower
  • 3 tbsp plain Greek yogurt
  • Sea salt and pepper to taste
  • 1 cup shredded mild cheddar cheese
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup shredded parmesan cheese
  • 1 lb pasta (we used “Tolerant” or “POW!”  lentil penne)
  • 2 tbsp Ghee, butter or olive oil
  • 1 cup panko breadcrumbs


Preheat your oven to 375. Grease a glass or ceramic baking dish. Bring a large pot of water to a boil. Bring squash, broth, milk and garlic to a boil over medium-high heat. Reduce to medium heat and simmer for about 30 minutes until the squash is tender. Add in the cauliflower with about 5 minutes left to go. Prepare the pasta according to the instructions on the box.

Allow squash mixture to cool a bit and then transfer to a blender and puree until smooth and creamy. Add in yogurt, salt and pepper and blend again.

Measure shredded cheese into a large bowl, reserving about 1/4 cup of the parmesan cheese.Pour the squash mixture over the cheese and stir to combine thoroughly. Add the pasta to the cheese sauce and fold to combine. Transfer the pasta to the prepared baking dish. Add the ghee, butter or oil to the (now empty) pasta pot over medium heat. Pour in the breadcrumbs and stir until toasted and browning. Turn off the heat and add in the reserved cheese.

Top the pasta with the breadcrumbs and bake in the oven for about 20-30 minutes until crispy, golden and bubbling.

Embody Wellness. Embody Change.  Embody Your Best Self.

Embody Wellness Company partners with you to EMBODY your healthiest self by creating customizable, holistic wellness and nutrition programs targeted at your life’s most important milestones: marriage, children and career. We get you glowing for your wedding, healthy during your pregnancy and back to your pre-baby body or better. We help you increase your energy, decrease your stress and naturally reach and sustain your ideal body in a nurtured way. We are your wellness and lifestyle concierge. We create a path for your personal journey to EMBODY Wellness.