Easy, delicious and nutritious meal kits for your family
The YMCA of Metro Chicago and Partnership for a Healthier America have teamed up with The FruitGuys to provide FREE plant-based meal kits to Chicago families for 4 weeks.
Each week you will receive a different meal kit with everything you need to cook 3 easy meals plus fruit
See what’s coming and get ready to cook delicious, healthy food for your family!
Kits de comidas fáciles, deliciosas y nutritivas para tu familia
La YMCA de Metro Chicago y Partnership for a Healthier America se han asociado con The FruitGuys para proporcionar kits de comidas a base de plantas GRATIS a las familias de Chicago durante 4 semanas.
Cada semana recibirás un kit de comida diferente con todo lo que necesitas para cocinar 3 comidas fáciles más fruta
¡Vea lo que viene y prepárese para cocinar comida deliciosa y saludable para su familia!
MEAL KIT 1: February 28-March 4, 2022
What’s Inside:
4 25-ml bottles olive oil
1 white rice
3 cans beans
1 can tomato paste
1 packet flour tortillas
2 yellow onions
1 celery head
2 bell pepper
1 garlic bulb (save remainder for Meal Kit 2)
4 potatoes
2 carrots
2 avocado
1 bunch of kale
1 packet Sazon
1 packet red pepper flakes
4 packets Parmesan cheese
4 packets hot sauce
4 apples or pears
4 kiwi or citrus
4 bananas
Qué hay adentro:
4 botellas de 25 ml de aceite de oliva
arroz blanco
3 latas de 15 onzas de frijoles
1 lata de pasta de tomate
1 paquete de tortillas de harina
2 cebollas amarillas
1 cabeza de apio
2 pimiento morrón
1 cabeza de ajo (guarde el resto para el Meal Kit 2)
4 papas
2 zanahorias
2 aguacate
1 manojo de col rizada
1 paquete de Sazón
1 paquete de hojuelas de pimiento rojo
4 paquetes de queso parmesano
4 paquetes de salsa picante
4 manzanas o peras
4 Kiwi o cítricos
4 plátanos
Kit 1 Recipes / Kit 1 Recetas
Cuban Beans & Rice Frijoles cubanos y arroz
Adapted from allrecipes.com
INGREDIENTS
- 2 tablespoons olive oil
- 1 yellow onion, chopped to size of a pea
- 2 bell pepper, washed, stem and inner seeds removed, chopped into bite-sized pieces
- 4 cloves garlic, peeled & chopped tiny (save remainder for Meal Kit 2 recipes)
- 6 tablespoons tomato paste (save remainder for other recipes)
- 1 packet Sazon
- 3 cups water
- 2 cans beans (kidney or black)
- 1 cup rice
- 1 avocado
- hot sauce to taste
- Salt & pepper to taste
PREPARATION:
1.In a separate pot, cook the rice according to package instructions.
2.In a large pot, place olive oil under medium heat then add chopped onion, bell pepper, and garlic, and saute until golden.
3. Add 6 tablespoons of tomato paste, packet of Sazon, and 1/2 cup of water and stir.
4. Open the canned beans and drain their water into a measuring cup. Add water to make a total of 3 cups of liquid. Set aside.
5. Add drained beans to the pot. Stir to combine well.
6. Add the 3 cups of reserved bean water and water mixture to the pot. Bring to a gentle boil, then reduce heat to low, stirring regularly, about 15 mins. (Cook’s note: add more water, half cup at a time, if water evaporates.)
7. Remove from heat. Taste and season with salt, pepper, and hot sauce to taste.
8. Serve hot, with rice, and topped with 1/4 avocado, sliced. Drizzle with hot sauce (if desired).
Save half of the beans and rice for Cuban Beans & Rice Wraps meal 
Optional: add cooked meat to the beans while cooking. Top with a fried egg.
Prep time: 10-15 minutes; cook time, 30 minutes. Servings: 10-12
Cuban Beans & Rice Wraps Wraps de Arroz y Frijoles Cubanos
INGREDIENTS
- Leftover Cuban beans & rice (Adapted from allrecipes.com)
- 1 avocado (4 servings)
- 4 flour tortilla wraps
- 2 packets hot sauce (to taste)
INSTRUCTIONS
1. Warm tortilla (flip quickly over open stove flame; microwave wrapped in a paper towel; or heat oven to 300 and wrap in tinfoil)
2. Heat up leftover Cuban Beans & Rice.
3. To each tortilla, add a spoonful of warmed up beans and rice.
4. Top with ¼ avocado, sliced. Drizzle with hot sauce (if desired). Wrap and enjoy.
Optional toppings: grated cheese, sour cream, fresh parsley or cilantro.
Prep time: 10 minutes; cook time, cook time, 5 minutes. Servings: 4
Recipe 3: Minestrone & Rice Minestrones y arroz
Recipe adapted from The FruitGuys
INGREDIENTS
- 3 tablespoons olive oil
- 2–3 cloves garlic, peeled and chopped tiny (save remainder for Kit 2 recipes)
- 1 yellow onion, peeled and chopped to size of a pea
- 2 carrots, washed and chopped roughly into 1-inch pieces
- 4 celery stalks, washed, ends trimmed, and chopped roughly
- 2 tablespoons tomato paste
- 1 bunch of kale, washed, ribs & stems removed, and chopped into bite-sized pieces
- 4 potatoes, washed, peeled, and cut into 1-inch cubes
- 1 can beans, drained
- 1/2 cup rice
- 6–8 cups water (enough to cover veggies)
- 4 Parmesan cheese packets
- Salt and pepper to taste
Instructions:
1. In a large soup pot, heat 3 tablespoons olive oil on medium heat and add chopped onion, garlic, celery, and carrot with a pinch of salt. Stir until golden, 5-10 mins. Add 2 tablespoons tomato paste with a half-cup of water and combine.
2. Add potatoes, kale, ½ cup rice, and enough water to cover the vegetables (4-6 cups, generally). Simmer on medium, stirring occasionally, until potatoes and rice are cooked, about 20 mins. Add more water, half a cup at a time, if the soup becomes too thick.
3. Add drained beans and simmer until warmed through.
3. If soup is too watery, continue simmering until it reaches desired thickness.
4. Serve hot and top with grated parmesan cheese.
Optional: Serve with toasted bread, rubbed with garlic, and a drizzle of olive oil.
Prep time: 20 minutes; Cook time: 25-30 Servings: 8-12
Dessert: Caramelized Bananas Plátanos Caramelizados
Recipe courtesy The FruitGuys
INGREDIENTS
- One large banana
- 1 pat of butter Butter
PREPARATION
- Peel a ripe (yellow to brown) banana and cut it in half, then split it along the horizontal axis into 4 pieces.
- Heat a skillet large enough for the banana slices, and add a pat of butter.
- When the butter begins to bubble, add the banana slices, flat side down.
- Keeping heat medium-low, cook banana slices until they begin to brown, then flip with a spatula.
- Cook until both sides are caramel brown and then remove from the pan.
Serve hot.
Optional: Sprinkle with cinnamon.
Prep time: 2 minutes; cook time, 4–6 minutes. Servings: 4
MEAL KIT 2: March 7-11, 2022
What’s Inside:
4-25 ml bottles of olive oil
3 cans chickpeas/garbanzo beans
2 lbs Pasta
4 sweet potatoes
2 yellow onion
2 carrots
1 Kale or collard greens
garlic (left over from week 1)
2 can tomato crushed or puree (28-oz)
1 sazon packet
2 red pepper flakes packets
4 parmesan cheese packets
4 hot sauce packets
4 apples or pears
4 kiwi or citrus
4 bananas
Qué hay adentro:
4 botellas de 25 ml de aceite de oliva
3 latas de garbanzos/garbanzos
2 pastas
4 batatas
2 cebollas amarillas
2 zanahorias
1 col rizada o col rizada
ajo (sobrante de la semana 1)
2 latas de tomate triturado o puré (28 oz)
1 paquete de sazón
2 paquetes de hojuelas de pimiento rojo
4 paquetes de queso parmesano
4 paquetes de salsa picante
4 manzanas o peras
4 kiwi o cítricos
4 plátanos
Kit 2 Recipes / Kit 2 Recetas
Recipe 1: Pasta & Ceci (Chickpeas) Pasta & Ceci (Garbanzos)
Adapted from The New York Times
INGREDIENTS
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped to size of a pea
- 3 garlic cloves, finely chopped
- 2 cans (15-oz) tomato crushed or puree
- 1 can chickpeas, drained
- 4 cups water
- ½ box soup pasta
- 1 bunch kale or hardy greens, washed, ribs and stems removed, and chopped into bite-sized pieces
- 1 packet red pepper flakes
- 2 packet Parmesan cheese
Optional: dried or fresh rosemary
PREPARATION
- Heat the 2 tablespoons of olive oil in a large soup pot over medium heat. Add the chopped onion, garlic, and half the packet of red pepper flakes (more if you want it spicier) along with a pinch of salt and optional rosemary. Cook, stirring occasionally, until softened, 5-10 minutes.
- Stir in the canned tomatoes and the drained chickpeas, simmer for about 10 minutes. Smash some of the chickpeas against the pot with the back of a spoon.
- Add 4 cups of water and bring heat to high until reaching a gentle boil.
- Add the pasta and bring heat to medium-low, simmer, stirring often to make sure the pasta doesn’t stick to the bottom of the pot. Cook until the pasta is ready to eat, about 12 minutes. The water will mostly be absorbed by the pasta, but if you prefer it brothier, you can add 1-2 cups water and simmer until warmed through, about 1 minute.
- Add the chopped kale/greens and cook, stirring until greens are wilted and tender, about 10 minutes.
- Taste and season with salt and pepper. Serve hot and sprinkle with grated parmesan cheese.
Optional: add a drizzle of olive oil.
Prep time: 10-15 minutes; Cook time: 20 Servings: 4-8
Recipe 2: Tomato Chickpeas & Orzo Tomate Garbanzos & Orzo
Adapted from The Kitchen.com
INGREDIENTS
- 2 tablespoons olive oil
- 1 yellow onion, chopped to size of a pea
- 2 cloves garlic, peeled and chopped tiny
- 1 packet Sazon
- 1-lb Orzo or Pearl pasta
- 4 cups water
- 2 (15-ounce) cans tomato crushed or purée
- 2 cans Chickpeas/garbanzos
- 2 packets Parmesan cheese
Optional: dried or fresh rosemary
PREPARATION
- Heat the 2 tablespoons olive oil in a large pot over medium-high heat. Add the chopped onion, chopped garlic, and 1 packet of Sazon and sauté until softened, about 8 minutes.
- Add the orzo pasta and stir to combine.
- Stir in the 4 cups water, can of tomatoes, and drained chickpeas and bring to a boil. Reduce to a simmer and cook, stirring regularly, scraping the bottom so the pasta doesn’t stick, until the pasta is cooked, about 10 minutes. (If the pasta is still too hard, add a half to 1 cup water and continue to simmer until it reaches desired consistency.)
- Stir in the Parmesan cheese packets. Taste and season with salt and pepper as desired.
Optional: Garnish with grated cheese, chopped basil, hot sauce or cayenne pepper.
**Save half for lunch tomorrow in Sweet Potatoes Stuffed with Tomato Chickpeas**
Prep time: 10 minutes; Cook time: 20 Servings: 12
Recipe 3: Sweet Potatoes Stuffed with Tomato Chickpeas & Orzo Batatas Rellenas De Tomate, Garbanzos Y Orzo
INGREDIENTS
- 4 Sweet potatoes
- Leftover Tomato Chickpeas & Orzo (Adapted from TheKitchen.com)
- 1 packet parmesan cheese
PREPARATION
- Preheat the oven to 400°F. Wash sweet potatoes in cold water. Place on a baking sheet and bake until easily pricked by a fork, 45-60 minutes.
- Remove sweet potatoes to cool, for about 10 mins. Warm the leftover Tomato Chickpeas with Orzo.
- Using a knife, split the potatoes down the middle but leaving the bottom intact. Create a pouch for the filling by gently pushing the tapered ends of the sweet potato toward each other.
- Fill each sweet potato with Tomato Chickpeas & Orzo. Sprinkle with parmesan cheese and serve.
Note: You can bake the sweet potatoes ahead of time and reheat them.
Prep time: 10 minutes; Cook time: 40-60 minutes for sweet potatoes to bake. Servings: 4
Dessert: Citrus Salad Ensalada De Cítricos
INGREDIENTS
2 oranges
PREPARATION
1. Peel and thinly slice oranges or tangerines into rounds.
2. Squeeze lemon juice on top and drizzle with honey or olive oil (if desired).
MEAL KIT 3: March 14-18, 2022
What’s Inside:
4-25 ml olive oil
2 cans pinto beans
2 cans lentils
1 can tomato paste
1 lb. pasta
1 white rice
2 Swiss chard
2 yellow onion
2 potatoes
1 head garlic (save remainder for week 4 recipes)
1 head celery
2 carrots
1 Sazon packet
3 red pepper flakes packets
6 parmesan cheese packets
2 Hot sauce packets
4 apples or pears
4 kiwi or citrus
4 bananas
Qué hay adentro:
4-25 ml de aceite de oliva
2 latas de guisantes de ojo negro o frijoles blancos/cannellini
2 latas de lentejas
1 lata de pasta de tomate
1 libra de pasta
1 arroz blanco
2 acelgas
2 cebollas amarillas
2 papas
1 cabeza de ajo
1 cabeza de apio
2 zanahorias
1 paquete de Sazón
3 paquetes de hojuelas de pimiento rojo
6 paquetes de queso parmesano
2 paquetes de salsa picante
4 manzanas o peras
4 kiwi o cítricos
4 plátanos
Kit 3 Recipes / Kit 3 Recetas
Recipe 1: Beans & Greens with Rice Frijoles y verduras con arroz
Adapted from Budgetbytes.com
INGREDIENTS
- 1 cup rice
- 2 tablespoons olive oil
- 1 yellow onion, chopped to size of a pea
- 3 cloves garlic, chopped tiny
- 1 packet sazon
- 2 tablespoons tomato paste (save remainder for other recipes)
- 2 cups water
- 2 cans pinto beans
- 1 bunch swiss chard greens, washed, ends trimmed, and chopped into bite-sized pieces
- 1 packet red pepper flakes
- 2 packets hot sauce
- Salt and pepper to taste
INSTRUCTIONS
- Start the rice cooking in a separate pot according to package instructions.
- In a large soup pot, add 2 tablespoons olive oil over medium heat. Add the chopped onion, garlic, and packet of Sazon Goya. Add one-half packet of red pepper flakes (more if you want it spicy). Sauté until the onions are soft, about 5-8 mins.
- Add the 2 tablespoons tomato paste and 2 ½ cups of water. Stir to combine.
- Drain the 2 cans of beans and add to the pot, stirring.
- Turn the heat up to medium-high, and bring the pot up to a gentle boil. Once boiling, reduce the heat to low, and simmer for 5 minutes, stirring occasionally.
- Use the back of a spoon to smash some of the beans against the side of the pot to thicken the broth.
- Add the chopped Swiss chard to the pot, stir, and cover the pot. Simmer until the greens are wilted, about 10 minutes. If the broth is too watery, continue to simmer until desired consistency. Taste and adjust the seasoning.
- Serve hot with rice.Top with hot sauce if desired.
Prep time: 10-15 minutes; Cook time: 20-25 mins. Servings: 4
Recipe 2: Pasta with Swiss Chard & Potatoes Pasta con Acelgas y Patatas
Adapted from Ilcuoreinpentola.com
INGREDIENTS
- 1/2 box pasta
- 2 large potatoes, washed, peeled, and cut into 1-inch cubes
- 2 tablespoons olive oil
- 4 garlic cloves, peeled and chopped tiny
- 1 packet red pepper flakes
- 1 bunch Swiss Chard, including stems, washed well and chopped into bite-sized pieces
- 4 packets of parmesan cheese
- water
INSTRUCTIONS
- Boil a pot of water with a pinch of salt. Add the chopped potatoes and cook until just tender, about 15 minutes. Drain and set aside the potatoes.
- Wash the Swiss chard in cold water. Cut into bite-sized pieces, including the stems. Set aside.
- Boil a separate pot of salted water for the pasta.
- In a large frying pan or pot, heat 2 tablespoons of olive oil under medium heat. Add the garlic, a pinch of red pepper flakes (or more if you want it spicier), and a pinch of salt.
- Add the chard stems first, with a ¼-cup water from the pasta pot, stir and saute for about 10 mins until they soften. (You can cover the frying pan with a lid, stirring occasionally, to speed this process.) Add the chard greens to the stems with ½-cup water and cook until wilted, about 15 mins, adding a couple spoonfuls of pasta water if the pan becomes too dry.
- Add the pasta to the boiling water. Set a timer according to package instructions (8-12 minutes).
- Add the boiled potatoes to the chard and combine well. Add a ¼-cup of pasta water to keep it wet. Taste and adjust the seasoning. Add a spoonful of water as needed to keep it wet.
- When pasta is two minutes from being done, drain it and add to the pan with chard and potatoes. Combine well and serve.
- Top with parmesan cheese.
Prep time: 20 minutes; Cook time: 25 mins. Servings: 4
Recipe 3: Easy Lentil Soup with Rice Sopa De Lentejas Fácil Con Arroz
Recipe courtesy The FruitGuys
INGREDIENTS
- 1/2 cup uncooked rice
- 2 tablespoons olive oil
- 2 large carrots, washed and chopped small
- 3 celery stalks, washed and chopped small
- 1 onion, chopped to size of a pea
- 2 garlic cloves, peeled and chopped tiny
- 1 tablespoon tomato paste
- 2 cans lentils
- 1-3 cups water
- Salt and pepper to taste
Options: add cooked meat to the lentils while cooking.
PREPARATION
- Cook the rice in a separate pot according to instructions.
- While the rice is cooking, heat 2 tablespoon olive oil in a medium-sized pot and add the chopped carrot, onion, celery and garlic with a pinch of salt.
- Sauté on medium heat until softened, about 10 minutes.
- Add 1 tablespoon tomato paste and 2 tablespoons of water and combine.
- Add lentils with their juice and stir.
- Add just enough hot water to cover the lentils and bring to a gentle boil, adding more liquid as needed. Lower the heat and simmer on low, stirring occasionally, for about 20 minutes.
- Add water to reduce thickness, if desired, and heat through.
- Add salt and pepper to taste.
- Top with grated parmesan cheese and red pepper flakes if desired.
Prep time: 10 minutes; Cook time: 25 mins. Servings: 4 -6
Dessert:
Apples or Pears. Wash, slice, and core apple or pear with the peel intact. The majority of the health benefits reside in the peel.
Optional: sprinkle with lemon juice and cinnamon.
Manzanas o Peras. Lave, rebane y descorazone la manzana o la pera con la cáscara intacta. La mayoría de los beneficios para la salud residen en la cáscara.
Opcional: espolvorear con jugo de limón y canela.
MEAL KIT 4: March 21-25, 2022
What’s Inside:
4-25 ml olive oil
1 can tomatoes
1 can tomato paste
1 can black beans
1 package hamburger buns
4 portobello mushrooms
2 yellow onion
3 sweet potatoes
3 carrots
4 green peppers
1 Swiss chard
2-25 ml Balsamic vinegar
2 packets sazon
2 packets red pepper flakes
4 apples or pears
4 kiwi or citrus
4 bananas
Qué hay adentro:
4-25 ml de aceite de oliva
1 lata tomates
1 lata de pasta de tomate
1 lata de frijoles negros
1 paquete de pan de hamburguesa
4 champiñones portobello
2 cebollas amarillas
3 batatas
3 zanahorias
4 pimientos verdes
1 acelga
2 -25ml de vinagre balsámico
2 paquetes de sazón
2 paquetes de hojuelas de pimiento rojo
4 manzanas o peras
4 kiwi o cítricos
4 plátanos
Recipe 1: Portobello Mushroom Burgers Hamburguesas De Champiñones Portobello
Recipe adapted from The FruitGuys
INGREDIENTS
- 4 burger buns, toasted
- 4 portobello mushrooms, brushed clean with a dry towel
- 2 garlic cloves, chopped tiny
- 2 tablespoons olive oil, divided, plus more for rubbing
- 5 teaspoons balsamic vinegar
- Salt
Optional: top with cheese or fresh herbs (parsley, basil, or rosemary)
PREPARATION
- Preheat oven to 350 °F. Line a baking sheet with tin foil or parchment paper.
- Rub or brush the tops, sides, and under part of the portobellos with 1/2 tablespoon of olive oil, and place them gills up on the baking sheet.
- In a small bowl, mix chopped tiny garlic, 2 tablespoons olive oil, 5 teaspoons balsamic vinegar, and a pinch of salt.
- Brush or spread the gill side of each mushroom with the garlic vinaigrette mixture.
- Bake for about 15 minutes or until mushrooms begin to release juice.
- Toast hamburger buns. Place one mushroom on each bun.
- Options: Top with crumbled or grated cheese if desired.
Prep time: 10 minutes; Cook time: 20 mins. Servings: 4
Recipe 2: Sweet Potato Stew with Rice Guiso De Camote Con Arroz
Adapted from themediterraneandish.com
INGREDIENTS
- 1 cup rice
- 2 tablespoons olive oil
- 1 large yellow onion, chopped to size of a pea
- 4 garlic cloves, chopped tiny
- 3 carrots, washed, peeled and chopped into bite-sized pieces
- 3 sweet potatoes, washed, peeled, and cut into bite-sized pieces
- 1 15-oz can diced tomatoes with their juices
- 3 cups water
- 1 bunch Swiss chard, washed and chopped fine
- 1 packet sazon
- 1 packet red pepper flakes
- salt and pepper to taste
PREPARATION
- In a separate pot, cook 1 cup rice according to package instructions
- In a large pot with a lid or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions, garlic, and Sazon seasoning packet and saute, stirring occasionally, until onions are golden, about 8 minutes.
- Add the chopped carrots and sweet potatoes. Raise the heat to medium-high, and cook, stirring occasionally, about 5 minutes.
- Add the can of diced tomatoes (and their juices), the chopped Swiss chard, and 3 cups of water. Bring to a gentle boil, then reduce heat to low. Cover the pot but leave the lid askew, allowing the stew steam to escape. Simmer for about 20 to 25 minutes, or until sweet potatoes and chard are tender.
- Taste and adjust seasoning. Serve over cooked rice.
Prep time: 15-20 minutes; Cook time: 25 mins. Servings: 4-6
Recipe 3: Bell Peppers Stuffed with Black Beans & Rice Pimientos Rellenos De Frijoles Negros Y Arroz
Adapted from Belleofthekitchen.com
INGREDIENTS
- 1/2 cup uncooked rice
- 4 bell peppers
- 2 tablespoon olive oil
- 1 yellow onion, chopped to size of a pea
- 2 cloves garlic, peeled & chopped tiny
- 1 packet Sazon
- 1 15-oz can black beans, drained and rinsed
- 3 tablespoons tomato paste
- 1 cup water
- Salt and pepper to taste
PREPARATION
- Preheat oven to 350 degrees.
- Cook 1/2-cup rice in a separate pot according to package instructions. Set aside.
- Wash bell peppers and cut off tops and set aside. Scrape out inner membranes and seeds. Set aside.
- Add 2 tablespoons of olive oil to a large skillet over medium heat and add onions, garlic, Sazon. Cook until soft, about 8 minutes.
- Drain black beans and add to the pot. Add 1 cup water and stir. Simmer for about 5 minutes. Using the back of a fork or spoon, mash some of the black beans against the side of the skillet. Add 3 tablespoons of tomato paste and cook for 2 more minutes, until heated through.
- Remove pot from heat and stir in the cooked rice. Combine well, taste, and adjust seasoning with salt and pepper.
- Evenly fill the four empty peppers with the rice and black bean mixture and set inside a baking dish. Optional: add grated cheese if available. Top each pepper with their top. Bake for 30-40 minutes until the peppers have softened.
Optional: add 1 cup shredded cheese
Prep time: 15-20 minutes; Cook time: 45 mins. Servings: 4
Kiwi Cups Copas de kiwi
Kiwi are ripe when they give slightly to a gentle squeeze, like an avocado. One kiwi gives you a full day’s worth of vitamin C.
Los kiwis están maduros cuando ceden ligeramente a un apretón suave, como un aguacate.
How to eat a kiwi
The peel is edible but most people cut it in half and then scoop out the fruit with a spoon.
Cómo comer un kiwi
La cáscara es comestible, pero la mayoría de la gente la corta por la mitad y luego saca la fruta con una cuchara.
