Black Bean and Bell Pepper Salsa

Number of Servings: 16 (142 G )
Prep Time: 10 Minutes
Cook Time: 5 Minutes

4 (15 oz.) cans black beans, rinsed and drained
1 yellow bell pepper, diced
1 orange bell pepper, diced
1 green bell pepper, diced
1/4 red onion, finely chopped
1 (16 oz.) pkg. frozen corn, thawed
2 T. olive oil
6 T. vinegar
1/4 t. kosher salt (or to taste)
1 t. cumin
1 T. cilantro, chopped
1 T. garlic. minced
1/4 t. hot sauce, or to taste
Lime juice to taste

Stir the black beans, yellow bell pepper, orange bell pepper, green bell pepper, red onion, corn, olive oil, red wine vinegar, balsamic vinegar, apple cider vinegar, salt, cumin, cilantro, garlic, and hot sauce together in a non-reactive container. Chill in refrigerator overnight.

Nutrition Facts
Calories 110 Calories from Fat 20 Total Fat 2.5 g Saturated Fat 0.5 g Trans Fat 0 g Cholesterol 0 mg
Sodium 255 mg Total Carbohydrate 19 g Dietary Fiber 4 g Sugars 1 g Protein 5 g Vitamin A 2%
Vitamin C 60% Calcium 4% Iron 6%
Recipe by Guiding Stars
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796

Baked Tortilla Chips

These tasty chips are seasoned with chili powder and cumin. Lime juice adds depth and tanginess. If you don’t have a mister, don’t worry! You can brush on the oil and lime juice with a pastry brush too. Serve up with a side of Black Bean and Bell Pepper Salsa for an appetizer you could make a meal out of.
Number of Servings: 6 (68 G )
Prep Time: 10 Minutes
Cook Time: 15 Minutes

1 (12 oz.) pkg. corn tortillas
1 T. vegetable oil
3 T. lime juice
1 t. ground cumin
1 t. chili powder
1/2 t. salt

Preheat oven to 350º F (175º C).
Cut each tortilla into eight wedges and arrange in a single layer on a cookie sheet.
In a mister, combine the oil and lime juice. Mix well and spray each tortilla wedge until slightly moist, or, use a pastry brush and brush on oil and lime juice. Combine the cumin, chili powder and salt in a small bowl and sprinkle on the chips. Bake for about 7 minutes. Rotate the pan and bake for another 8 minutes or until the chips are crisp, but not too brown. Serve with salsa, garnishes or guacamole.
Calories 150 Calories from Fat 35 Total Fat 4 g Saturated Fat 0.5 g Trans Fat 0 g Cholesterol 0 mg
Sodium 210 mg Total Carbohydrate 28 g Dietary Fiber 3 g Sugars 0 g Protein 3 g Vitamin A 2%
Vitamin C 4% Calcium 10% Iron 6%
Recipe by Guiding Stars
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796

Roasted Sweet Potato & Onion Salad (Vegetarian)

Active: 25 Min.
Total Time: 1 Hr 10 Min.
Servings: 6
2 pounds medium sweet potatoes—peeled, quartered lengthwise and sliced crosswise 1/2 inch thick
1 teaspoon finely chopped thyme
5 1/2 tablespoons extra-virgin olive oil
Kosher salt to taste
1 tablespoon white wine vinegar
1 1/2 teaspoons honey
1 1/2 teaspoons molasses
6 small yellow onions (1 1/4 pounds), sliced crosswise 1/2 inch thick
1/2 teaspoon cumin seeds
Pinch of crushed red pepper
2 garlic cloves, sliced
3/4 cup fresh orange juice
1/2 pound arugula
1. Preheat the oven to 375°. On a rimmed baking sheet, toss the sweet potatoes, thyme, 1 tablespoon of the olive oil and salt. Spread in an even layer and roast for 30 minutes per side.
2. Meanwhile, in a large cast-iron skillet, mix 1 1/2 tablespoons of the olive oil with the vinegar, honey and molasses; season with salt. Spread the onion slices in the skillet and bake until browned, about 20 minutes per side; transfer to a plate. Reserve the juices in the skillet.
3. In a small saucepan, toast the cumin seeds and crushed pepper over moderate heat. Transfer to a spice mill and let cool; grind to a powder (can use a mortar and pestle or clean coffee grinder). In the same pan, heat the remaining 3 tablespoons of olive oil over moderate heat. Add the garlic and cook until golden.
4. Set the reserved skillet over moderate heat, add the garlic, garlic oil, orange juice and spices and simmer for 5 minutes, scraping up the browned bits from the bottom; season with salt. Mound the arugula on plates and top with the sweet potatoes and onions. Drizzle the vinaigrette over the salad and serve.
One serving 341 calories, 13.7 gm total fat, 1.9 gm saturated fat.
Recipe from Food & Wine
Contributed By Mory Thomas Photo © Frances Janisch

Roasted Asparagus with Almonds (Vegetarian)

Total Time: 20 Minutes
Serves – 4
1 pound thick asparagus, trimmed
1 garlic clove, thinly sliced
2 tablespoons extra-virgin olive oil
Salt and freshly ground pepper
1/4 cup toasted sliced almonds (fresh toast in a dry skillet on stove top)
Preheat the oven to 425°. On a baking sheet, toss the asparagus and garlic with the olive oil and season with salt and pepper. Roast in the center of the oven for about 18 minutes, until the asparagus is tender and charred in spots. Transfer to a plate, top with toasted almonds and serve.
Recipe from Food & Wine
Contributed By Grace Parisi Photo A© Lucy Schaeffer

French Lentils With Chard (Vegetarian)

Prep Time – 10 Minutes
Cook Time – 1 Hour
Servings – 6 (182 G )
3 Guiding Stars
A perfect dinner for those nights when you could just use something hearty and warm, this classic French lentil stew is a vegetarian delight. Simple to prepare and comforting to the senses,once you make this, you’ll want to keep lentils on hand more often. If you can’t wait around for the lentils to cook, start the dish in the morning and let the softened savories, lentils, herbs, and broth cook in the slow cooker for 4 hours on high or 6 on low and add the greens twenty minutes before serving.
1 T. extra-virgin olive oil
1 onion, chopped
2 carrots, chopped
1 celery stalk, chopped
4 lg. garlic cloves, minced
1 lb. lentils, preferably imported green lentils,washed and picked over (2 1/4 cups)
A bouquet garni made with 2 bay leaves and a sprig or two each of thyme and parsley
Salt and freshly ground pepper
1 bunch Swiss chard (3/4 to 1 lb.), stemmed, washed and coarsely chopped
Freshly grated Parmesan, crumbled goat cheese or Feta for serving
1. Heat the olive oil over medium-high heat in a heavy soup pot or Dutch oven. Add the onion and cook, stirring, until it begins to soften, about 3 to 5 minutes. Add the carrot and celery and cook, stirring, until all the vegetables are tender, about 5 minutes. Add the garlic and continue to cook, stirring, until fragrant, 30 seconds to a minute.
2. Add the lentils, 2 quarts water and bouquet garni. Bring to a boil, reduce the heat, and simmer 40 minutes. Add salt and pepper to taste. Remove the bouquet garni.
3. Stir the chard into the simmering lentils. Cook another 10 minutes or so, until the lentils and greens are tender. The chard should be tender but still bright. Taste, adjust seasonings, sprinkle with cheese and serve.
Advance preparation:
You can cook the lentils through Step 2 and keep in the refrigerator for 2 or 3 days. Bring back to a simmer and proceed with the recipe. The finished dish will keep for 2 or 3 days in the refrigerator, but the color of the chard will fade.
Nutrition Facts
Serving Size: 182G Calories: 310 Total Fat: 4g Saturated Fat: 0.5g Trans Fat: 0g Cholesterol: 0mg Sodium: 150mg Carbohydrates: 53g Fiber: 14g Sugars: 4g Protein: 19g Vitamin A: 140% Vitamin C: 35% Calcium: 8% Iron: 35% Vitamin K: 600%
Recipe by Guiding Stars at
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796

Enchilada Casserole (Vegetarian)

Prep Time – 15 Minutes
Cook Time – 50 Minutes
Servings – 10 (225 G )
Amazingly delicious, healthy enchiladas start with whole-grain tortillas and enchilada sauce made from scratch. Put your own touch on the casserole by mixing up the vegetables with your family’s favorites. This recipe is very flexible – if you’re using canned goods that use a little more or a little less of any one ingredient, don’t sweat it, just use what you’ve got!
Not cooking for a crowd? Split this recipe into two 9×9 pans and freeze one for later! You won’t get exhausted by eating the same thing for a week and a half straight, and you’ll have an easy meal ready to pop in the oven on a busy night. Give it about an hour and a half to cook if you’re working from frozen and you’ll be good to go!
1 T. olive oil
1 onion, diced
2 c. plain, no salt added tomato sauce
To taste: cumin, chili powder, oregano, garlic
1 can no salt added black beans, rinsed and drained
1 can low-sodium refried beans
10-12 corn tortillas
1 sm. can of diced green chiles
1/2 to 2 large diced jalapeños
1 c. mushrooms, quartered
2 c. fresh spinach
1 c. corn
1 c. part-skim cheese, shredded
1 avocado, sliced
1. Heat the oil in a large saucepan over medium heat. Saute the diced onion until it starts to soften.
2. Reduce heat to medium-low and add the tomato sauce, spices to taste, black beans and refried beans.
3. Add the rest of the vegetables to the sauce and bring to a simmer.
4. Layer the casserole in a 9×13 baking pan. Start by adding a thin layer of the sauce to the bottom. Next add a layer of tortillas. Alternate sauce and tortillas until there’s about 1/4 inch of space left.
5. Sprinkle the cheese on top and cover loosely with aluminum foil. Bake at 350 Degrees Fahrenheit for 40 minutes. Remove foil and bake until cheese browns. Garnish with avocado.
Nutrition Facts
Serving Size: 225G Calories: 355 Total Fat: 9.5g Saturated Fat: 3g Trans Fat: 0g Cholesterol: 10mg Sodium: 310mg Carbohydrates: 53g Fiber: 12.5g Sugars: 4g Protein: 17g Vitamin A: 20% Vitamin C: 20% Calcium: 20% Iron: 20% Folate: 70% Vitamin K: 45% Manganese: 40%
Recipe by Guiding Stars at
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796

Roasted Vegetables with Miso-Lime Dressing (Vegetarian)

Prep Time – 10 Minutes
Cook Time – 30 Minutes
Servings – 4 (217 G )
The simple dressing would work well with many combinations of vegetables. For variety, try beets, parsnips, carrots, turnip or squash. You could substitute wedges of cabbage for the sprouts too, if fresh sprouts aren’t in season. If you want a little more salt flavor, opt for low-sodium soy sauce over table salt for more flavor
with less sodium.
8 oz. Brussels sprouts, trimmed and halved
1 med. sweet potato, peeled and cubed
1 med. head of cauliflower, chopped
1 T, vegetable oil
1/4 t. salt
2 T. lime juice
1 1/2 t. yellow miso paste
2 T. walnut oil
Black pepper to taste
1. Preheat oven to 400°F. Arrange Brussels sprouts, sweet potato and cauliflower on separate baking sheets. Toss with oil and salt to coat.
2. Bake, turning every 10-15 minutes, until browned and soft, 15-30 minutes.
3. Whisk together the lime juice, miso paste and walnut oil.
4. Toss the vegetables together with dressing to coat. Season with pepper to taste and serve warm.
Nutrition Facts
Serving Size: 217G Calories: 180 Total Fat: 10.5g Saturated Fat: 1g Trans Fat: 0g Cholesterol: 0mg Sodium: 270mg Carbohydrates: 20g Fiber: 7g Sugars: 6g Protein: 6g Vitamin A: 100% Vitamin C: 240% Calcium: 8% Iron: 10% Vitamin K: 160% Folate: 25% Manganese: 25%
Recipe by Guiding Stars at
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796

“Leftover” Pasta Salad

Prep Time – 15 Minutes
Cook Time – None
Servings – 4 (232 G )

Make this simple salad from whatever pasta and fresh veg you have hanging about in the fridge for an easy night in the kitchen. Balsamic vinaigrette can pull a wide range of flavors together for a satisfyingly simple dish that cuts down on kitchen waste.

Created by: Erin Dow


4 c. cooked whole wheat pasta such as penne
2 c. baby spinach leaves
1 c. cherry tomatoes, sliced in half
1/2 c. low-fat Feta cheese
1/3 c. pitted Kalamata olives
1/4 c. low-fat balsamic vinaigrette
fresh basil leaves (optional as garnish)


Combine all ingredients in a large bowl and stir to combine. Serve immediately.

Nutrition Facts
Serving Size: 232G Calories: 270 Total Fat: 7.5g Saturated Fat: 2g Trans Fat: 0g Cholesterol: 5mg Sodium: 560mg Carbohydrates: 43g Fiber: 5g Sugars: 4g Protein: 12g Vitamin A: 20% Vitamin C: 10% Calcium: 8% Iron: 10% Manganese: 100% Selenium: 50% Phosphorus: 15%

Recipe by Guiding Stars at
© 2016 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796