🍽️ The Kitchen Monk Recipe Box
Every Kitchen Monk recipe in one welcoming place. Whole-food, plant-based, and SOS-free. Free to browse, no account needed. 🌱
🌿 The Kitchen Monk Standard: everything Kitchen Monk makes starts whole-food, plant-based, and SOS-free (no added salt, oil, or sugar). “Kitchen Monk beans, salsa, broth, and tomatoes” mean no salt added, in BPA-free cans, glass jars, or paper cartons, or cooked from dry at home. 💚 Not there yet? That’s okay. We’ll work with you toward it, one step at a time. See the Standard →
👩🍳 Chef Robin’s public recipes & cooking videos
⭐ Chef Robin Jeep · Chief Culinary Guardian · Flourishing Culinary Hero · Kitchen Monk Collaborator. Explore the recipes and cooking videos she shares publicly. Each button opens on her own site or channel, where her work lives with full credit to her.
🟡 Her public recipes are hers to share, so we link to them rather than copy them. Some older recipes may use a little salt or oil; cook them the Kitchen Monk way (water-sauté, skip the salt, sweeten with dates). Recipes she chooses to share with Kitchen Monk will appear here first, credited to her.
🌊 New: Oregon Coast Kitchen recipes
Three Kitchen Monk Originals from the coast where it all began. ✅ All three are SOS-free, checked against every ingredient, and now have nutrition estimates. 🌾🎉 The Coastal Harvest Bowl brings 20 g of fiber and 20 g of protein in one bowl!
🍐 Coastal Harvest Bowl
🍲 Dinner or lunch · 👥 2 servings · ⏱️ about 35 min, oven
💪 20 g protein · 🌾 20 g fiber 🎉 · ⚡ 555 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ sesame, tree nut
🍄 Rainy-Day Chanterelle & White Bean Soup
🍲 Dinner or lunch · 👥 4 servings · ⏱️ about 40 min, one pot
💪 13 g protein · 🌾 13 g fiber 🎉 · ⚡ 200 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🫐 Marionberry Hazelnut Oat Crisp
🍎 Dessert or snack · 👥 6 servings · ⏱️ about 45 min, oven
💪 4.6 g protein · 🌾 9 g fiber 🎉 · ⚡ 205 kcal (estimates)
✅ SOS-free: sweetened only with dates and fruit · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ tree nut (seed swap on the recipe)
📊 Estimated October 4, 2026 from USDA FoodData Central (SR Legacy), same method as the recipes below; the assumptions are listed on the Oregon Coast Kitchen page. A second-person check and registered dietitian review are still to come.
👩🍳 Chef Robin Jeep, our Chief Culinary Guardian
Chef Robin guides the Kitchen Monk kitchen, co-founded Enliven Foods, and co-authors The Book of the Garden: The Cup of Flourishing. 🌿 Her recipes will join this Recipe Box only with her permission, always credited to her. Until then, visit her pages to learn from her work.
🔎 Search
This searches all of Kitchen Monk. For a recipe-only search with filters, use the interactive Recipe Box below.
✨ The interactive Recipe Box
🧮 Change servings and every amount updates · 🛒 build one combined shopping list · 🖨️ print a recipe or your list · ⭐ Save Recipe to keep favorites · 🔎 search and filter. Saved recipes stay only on your own device; nothing is sent to us.
🧭 Browse by filter
🌾🎉 Fiber wins everywhere: seven of these meals give you 18 grams of fiber or more in a single serving. Most people get less than that in a whole day!
🌅 Breakfast
🌅 Hemp-Topped Oats
👥 1 serving · ⏱️ 5 min, microwave
💪 15 g protein · 🌾 7 g fiber 🎉 · ⚡ 360 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
☕ More breakfasts from the free VA guide are in the VA guide section below.
🥪 Lunch
No cooking needed for these two. 🎒 Every dinner below packs well for lunch too.
🥗 Edamame Black Bean Fiesta Salad
👥 2 servings · ⏱️ 10 min, no cooking
💪 24 g protein · 🌾 18 g fiber 🎉 · ⚡ 355 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ soy
🥬 No-Cook Chickpea Lettuce Wraps
👥 2 servings · ⏱️ 10 min, no cooking
💪 12 g protein · 🌾 11 g fiber 🎉 · ⚡ 225 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🍲 Dinner
🥔 Lentil & Broccoli Smash Potato
👥 1 serving · ⏱️ 10 min, microwave
💪 28 g protein · 🌾 25 g fiber 🎉 · ⚡ 445 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🫛 Edamame & Rice Bowl
👥 1 serving · ⏱️ 7 min, microwave
💪 29 g protein · 🌾 20 g fiber 🎉 · ⚡ 520 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ soy
🌽 Black Bean & Corn Bowl
👥 2 servings · ⏱️ 10 min, microwave
💪 20 g protein · 🌾 18 g fiber 🎉 · ⚡ 475 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🥔 Rescue Potato
👥 1 serving · ⏱️ 7–10 min, microwave
💪 21 g protein · 🌾 20 g fiber 🎉 · ⚡ 385 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🍜 Rescue Soup
👥 2 servings · ⏱️ 10 min, stove or microwave
💪 21 g protein · 🌾 21 g fiber 🎉 · ⚡ 470 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🍲 One-Pot Lentil Soup
👥 3 servings · ⏱️ 35 min, one pot
💪 20 g protein · 🌾 20 g fiber 🎉 · ⚡ 300 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🍎 Snacks & dips
Pair with raw vegetables, a potato, or fruit.
🫘 White Bean Lemon-Garlic Sauce
👥 4 servings (¼ cup) · ⏱️ 5 min, blender or fork
💪 2.8 g protein · 🌾 2.3 g fiber · ⚡ 40 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🍅 Creamy Tomato Sauce
👥 4 servings (2½ tbsp) · ⏱️ 5 min, no cooking
💪 2.4 g protein · 🌾 0.9 g fiber · ⚡ 55 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ peanut
🍯 Barhi Date Caramel (Nathanael’s favorite)
👥 1 small jar; per tablespoon · ⏱️ 5 min, blender
💪 under 1 g protein · 🌾 0.6 g fiber · ⚡ 26 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🥄 Sauces & dressings
Blend, taste, and thin with water if you like.
🌿 Golden Lemongrass Dressing
👥 about ¾ cup; per 2 tbsp · ⏱️ 5 min, blender
💪 1.6 g protein · 🌾 0.5 g fiber · ⚡ 40 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🥬 Plant Power Cabbage Dressing
👥 about 1 cup; per 2 tbsp · ⏱️ 5 min, blender
💪 1.1 g protein · 🌾 0.7 g fiber · ⚡ 31 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ peanut
🍇 Any-Flavor Balsamic Dressing
👥 about ⅓ cup; per 2 tbsp · ⏱️ 5 min, blender
💪 1.4 g protein · 🌾 0.6 g fiber · ⚡ 56 kcal (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith · ⚠️ tree nut or peanut
🍅 Date-Sweetened Ketchup
👥 about 1¼ cups; per 1 tbsp · ⏱️ 5 min, blender
🌾 0.3 g fiber · ⚡ 7 kcal · 🧂 about 1 mg sodium (estimates)
✅ SOS-free (checked against every ingredient) · 👨⚕️ Kitchen Monk Original by Nathanael Elijah Smith
🥬 No-cook
⏱️ Quick: 10 minutes or less
⏱️ 15 of our 16 recipes are ready in 10 minutes or less. The one exception is the One-Pot Lentil Soup (about 35 minutes, mostly simmering). Fastest of all: the 5-minute Hemp-Topped Oats and every sauce and dressing.
💪 Higher protein: 15 g or more per serving
🌿 SOS-free, checked
✅ All 16 Kitchen Monk recipes above are whole-food, plant-based, and SOS-free: no added salt, oil, or sugar. We checked each one against its actual ingredient list on October 4, 2026. Whole dates are our only sweetener, and “Kitchen Monk” beans, tomatoes, and salsa mean no salt added (the Kitchen Monk Standard).
🟡 Recipes from outside sources, including the VA guide, are not SOS-free as printed. Use the SOS-free notes in our meal plans, or the swaps on Ingredient Swaps.
👩🍳 By contributor
👨⚕️ Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM · Kitchen Monk Originals: all 16 recipes above.
👩🍳 Chef Robin Jeep, Chief Culinary Guardian · recipes coming with her permission. Learn more ↑
📄 U.S. Department of Veterans Affairs · Practical Plant-Based Cooking: linked below, never copied.
📄 From the free VA guide
These 38 recipes are used in our 8-week meal plan. Each View Recipe button opens the official VA PDF at that page (on some phones it opens at page 1; scroll to the page shown). 🟡 As printed, many use oil or salt, so cook them with the SOS-free note beside each recipe in the meal plan.
🌅 Breakfasts & smoothies (9)
🌮 Main dishes (11)
🍲 Soups, stews & chili (9)
🥗 Salads & sides (9)
From Practical Plant-Based Cooking, GEMS Clinical Work Group with the Nutrition and Food Services Healthy Teaching Kitchen, U.S. Department of Veterans Affairs (May 2023). Kitchen Monk links to the guide and does not reproduce it. Kitchen Monk is independent and is not sponsored or endorsed by the VA.
🌍 More free recipes from trusted sources
These open on each organization’s own site, with full credit to them. Some use salt, oil, or sweeteners, so make them the Kitchen Monk way.
📅 Put recipes into a plan
🖨️ To print a recipe: tap 📖 View Recipe, then use your browser’s Share or ⋮ menu and choose Print (Ctrl+P or Cmd+P on a computer). Or open the ✨ interactive Recipe Box and tap 🖨️ Print this recipe.
ℹ️ About this page: written for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM, with AI-assisted drafting · Nathanael’s clinical review: pending · independent external review: not yet completed · last updated October 4, 2026. Nutrition values are estimates from USDA FoodData Central (SR Legacy) for each recipe’s listed ingredients and serving; energy is the standard USDA total; lemon, lime, vinegar, herbs, spices, and salsa are not counted. A second-person calculation check and registered dietitian review are still to come. We publish only recipes we created or have permission to share; everything else links to its original source. Educational, not medical care or individualized nutrition therapy; if you take medicines for blood sugar or blood pressure, have kidney disease, or have food allergies, check with your care team. Corrections or recipe permissions: rfjeep@gmail.com. Please don’t send personal health information.
