Choose a recipe

• Fajita Casserole
• Hungarian Goulash
• Creamy Vegetable Casserole
• Confetti Coleslaw
• Lemon Icebox Pie
• Mushroom and Soy-Curl Bowls
• Moroccan Carrot Salad
• Grain, Bean and Tofu Meal-Prep Bowls
• Lemon Bars
• Date-Paste Cinnamon Rolls
• Peanut Butter Banana Crisps
• Pecan Pie Bars
• Sweet Potato Pie
• Asian Broccoli Salad
• Marinated Tomato Salad
• Pineapple Frozen Whip
• Summer Rolls with Spicy Peanut Sauce
• Strawberry Rhubarb Crumble
• Thai Peanut Chopped Cabbage Salad
• Bolognese Sauce
• Magic Cookie Bars
• “Chicken” Nuggets
• Coconut-Crusted Broccoli
• Chocolate Peanut Butter Cheesecake
• Gluten-free Vegan Meatballs
• Apple Crisp
• Zuppa Toscana Soup
• Crustless Vegetable Quiche
• Vegetable Enchiladas
• Pumpkin Pie

Fajita Casserole — Kitchen Monk™ SOS-free version

Reference yield: 6 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Fajita Casserole · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified broth without added salt, oil, or sugar.
• Used fresh mild green chili instead of canned salted chili.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Filling

• 1 ½ cups Butler soy curls or mushrooms, or black beans
• 1 ½ cups vegetable broth — use no-salt-added, oil-free, unsweetened broth or water
• 1 red bell pepper diced
• 1 poblano pepper diced, or another red bell pepper
• 1 large onion diced
• ½ lime juice
• ½ tsp cracked pepper
• 1 ½ cups fire roasted corn
• 8 corn tortillas

Red Sauce

• 6 ounces tomato paste
• 4 ounces fresh mild green chili, finely chopped
• ½ tsp cumin
• ¾ cup water

Smoky Cheese Sauce

• ⅔ cup cashews or almonds, or sunflower seeds
• 1 lime juice
• 1 tsp smoked paprika
• 1 tsp water, replacing the original salted condiment
• ½ cup water

Kitchen Monk steps

1. Rehydrate plain soy curls in unsalted broth according to package directions. Water-sauté onion and peppers, then add curls, lime, and pepper and heat through.
2. Blend the red sauce and smoky sauce separately. Layer four compliant tortillas, half the vegetables and corn, and half each sauce in a 9-inch square dish; repeat.
3. Bake at 375°F for about 40 minutes, until thoroughly hot. Use fresh avocado or cilantro as an optional topping.

Allergen notes: Tree nuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Hungarian Goulash — Kitchen Monk™ SOS-free version

Reference yield: 6 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Hungarian Goulash · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Specified broth without added salt, oil, or sugar.

Ingredients

• 1 pound mushrooms sliced
• 1 large onion diced
• 3 cloves garlic minced
• 2 carrots diced
• 1 red bell pepper diced
• 14 ounces fire roasted tomatoes
• 3 tbsp tomato paste
• 1 tbsp water, replacing the original salted condiment
• 2 tbsp paprika
• 1 tsp caraway seeds
• ½ tsp thyme
• 1 bay leaf
• 3 cups vegetable broth — use no-salt-added, oil-free, unsweetened broth or water
• 1 ½ cups Butler soy curls optional
• 1 ½ cups vegetable broth for soaking the soy curls if using — use no-salt-added, oil-free, unsweetened broth or water
• 3 small potatoes cubed
• ½ tsp cracked pepper

Kitchen Monk steps

1. Roast mushrooms on a lined tray at 400°F for 30 minutes. Meanwhile water-sauté onion and pepper in a large pot.
2. Add the remaining stew ingredients except potatoes, including rehydrated soy curls if used. Simmer for about 30 minutes.
3. Add roasted mushrooms and potato; continue until potato is tender, adding water as necessary. Remove the bay leaf before serving.

Allergen notes: Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Creamy Vegetable Casserole — Kitchen Monk™ SOS-free version

Reference yield: 8 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Creamy Vegetable Casserole · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified broth without added salt, oil, or sugar.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Replaced prepared mustard with plain mustard powder mixed with water.

Ingredients

• 1 large onion diced
• 3 stalks celery diced
• 8 ounces mushroom chopped
• 3 carrots diced
• 3 cloves garlic minced
• 2 cups cabbage chopped
• 2 cups cauliflower chopped
• 2 cups spinach frozen
• 1 cup peas frozen or fresh
• 1 ½ cups vegetable broth optional, for soaking the Butler Soy Curls — use no-salt-added, oil-free, unsweetened broth or water
• 1 ½ cups Butler Soy Curls optional
• 1 tsp thyme
• ½ tsp cracked pepper

Sauce

• 14 ounces chick peas cooked
• ½ cup cashews or almonds, or sunflower seeds
• ⅓ cup nutritional yeast
• 2 tbsp lemon juice
• 1 tbsp water, replacing the original salted condiment
• 1 tbsp salt-free mustard mixture (1 part plain ground mustard + 2 parts water)
• 1 tbsp vinegar
• 1 tsp onion powder
• 1 ½ cups water

Kitchen Monk steps

1. If using soy curls, rehydrate in unsalted broth according to their package. Water-sauté onion, celery, and mushrooms; lightly steam the remaining vegetables.
2. Combine vegetables, seasonings, and optional cooked curls in a large casserole. Blend the adjusted sauce and stir through, reserving a little for the top.
3. Cover and bake at 350°F for about 50 minutes, then uncover briefly to brown. Check that the center is thoroughly hot.

Allergen notes: Tree nuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Confetti Coleslaw — Kitchen Monk™ SOS-free version

Reference yield: 4 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Confetti Coleslaw · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced prepared mustard with plain mustard powder mixed with water.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Coleslaw

• 3 cups red cabbage finely diced
• 3 cups green cabbage finely diced
• 2 cobs corn kernels cut off
• 1 red bell pepper diced
• 1 orange bell pepper diced
• 1 bunch green onions sliced

Dressing

• ⅓ cup cashews or almonds, or cooked cauliflower
• 2 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 2 deglet dates
• 1 tsp salt-free mustard mixture (1 part plain ground mustard + 2 parts water)
• 1 tsp water, replacing the original salted condiment
• ½ tsp onion powder
• ¼ cup water
• 1 tsp dill weed

Kitchen Monk steps

1. Combine the prepared cabbage, peppers, onions, and cooked, cooled corn in a bowl.
2. Blend the adjusted dressing group; stir in dill, then toss with the vegetables. Refrigerate until serving.

Allergen notes: Tree nuts. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Lemon Icebox Pie — Kitchen Monk™ SOS-free version

Reference yield: 8 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Lemon Icebox Pie · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Crust

• 1 cup rolled oats
• 1 cup shredded coconut shredded
• 1 cup deglet dates or medjool
• ½ tsp vanilla extract
• 4 tbsp water

Filling

• 2 cups silken tofu
• 2 small zucchini peeled
• 1 cup deglet dates
• ½ cup lemon juice
• ¼ cup cashews
• 1 tsp vanilla extract

Kitchen Monk steps

1. Process crust ingredients with water added gradually. Press into a pie dish and bake at 375°F for about 15 minutes; cool.
2. Blend the filling group until creamy, spread into the crust, and refrigerate at least four hours or overnight before slicing.

Allergen notes: Tree nuts; Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Mushroom and Soy-Curl Bowls — Kitchen Monk™ SOS-free version

Reference yield: 3 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Cheesesteak Sandwich · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Replaced syrup or molasses with whole-date paste; texture and browning may differ.

Marinade

• 4 deglet dates
• 2 cloves garlic minced
• 2 tbsp apple cider vinegar
• 1 tbsp tomato paste
• 1 tsp water, replacing the original salted condiment
• 1 tsp thick whole-date paste (dates blended with water; not syrup)
• 1 tsp onion powder
• 1 cup water
• ½ tsp black pepper
• 1 cup soy curls

Cheese Sauce

• ½ cup cashews
• 1 tbsp apple cider vinegar
• 1 tbsp nutritional yeast
• 1 tsp stone ground mustard
• 1 tsp water, replacing the original salted condiment
• ½ tsp onion powder
• ⅓ cup water

Toppings

• 1 red bell pepper sliced into strips
• 1 onion cut in half and sliced
• 4 ounces mushrooms sliced

Kitchen Monk steps

1. Blend the adjusted marinade without soy curls, then soak the curls in it in the refrigerator for at least two hours, following package requirements.
2. Water-sauté sliced peppers, onion, and mushrooms. Cook the marinated curls with most of their liquid until fully cooked and the liquid reduces.
3. Blend the adjusted sauce and spoon over curls and vegetables. Serve in bowls rather than on a salted or oil-containing bun.

Allergen notes: Tree nuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Moroccan Carrot Salad — Kitchen Monk™ SOS-free version

Reference yield: 4 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Moroccan Carrot Salad · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced brined olives, capers, or pickles with fresh cucumber.
• Replaced syrup or molasses with whole-date paste; texture and browning may differ.

Salad

• 1 ½ cups lentils cooked
• 2 cups carrots grated
• 2 stalks celery diced
• ¼ cup mint leaves diced
• ¼ cup red onion diced
• ¼ cup sunflower seeds
• ¼ cup raisins
• 2 tbsp fresh cucumber, finely chopped

Dressing

• ⅓ cup water
• 4 tbsp lemon juice
• 1 tbsp tahini
• 1 tsp thick whole-date paste (dates blended with water; not syrup)
• 1 tsp mustard stone ground or dijon
• ½ tsp turmeric
• ½ tsp cinnamon
• ½ tsp smoked paprika
• ½ tsp cumin
• ½ tsp cracked pepper

Kitchen Monk steps

1. Combine cooked, cooled lentils with grated carrots, celery, mint, onion, seeds, raisins, and the substituted cucumber.
2. Blend or whisk the adjusted dressing, including whole-date paste instead of syrup, and fold through the salad. Chill before serving.

Allergen notes: Sesame. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Grain, Bean and Tofu Meal-Prep Bowls — Kitchen Monk™ SOS-free version

Reference yield: 8 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Lazy Vegan Meal Prep for the Week · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Used fully cooked canned beans rather than an unspecified dry-bean pressure-cooking time.
• No dry-bean cooking water is needed when using cooked canned beans.

Grain Mix

• 1 cup black lentils
• 1 cup organic steel cut oats
• 1 cup buckwheat groats
• 6 cups water

Chopped Greens

• ½ head cabbage
• 4 leaves kale
• ½ bunch parsley
• 2 leaves collard

Beans

• 6 cups fully cooked no-salt-added canned beans, drained and rinsed

Baked Tofu

• 14 oz extra firm tofu

Kitchen Monk steps

1. Cook the lentil, steel-cut-oat, and buckwheat mixture with its water using the pressure cooker's grain guidance; the source uses 20 minutes at pressure. Allow safe pressure release.
2. Use fully cooked no-salt-added canned beans for this version. Wash and chop the greens, and steam if preferred.
3. Bake plain tofu slabs at 400°F for about 20 minutes. Divide components into shallow containers and refrigerate promptly for assembling bowls.

Allergen notes: Soy; Wheat may be present; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Lemon Bars — Kitchen Monk™ SOS-free version

Reference yield: 16 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Lemon Bars · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Crust

• 1 cup rolled oats organic
• ½ cup almond flour
• ⅓ cup deglet dates
• 1 tbsp nutritional yeast
• 1 tsp lemon zest
• ½ tsp vanilla
• 2 tbsp water

Filling

• ½ cup rolled oats organic
• ½ cup lemon juice
• 2 tsp lemon zest
• ⅔ cup deglet dates
• ½ tsp vanilla
• ½ tsp turmeric
• ½ cup soy milk unsweetened
• ½ cup potato peeled and cooked until soft

optional

• 1-2 tbsp shredded coconut

Kitchen Monk steps

1. Process crust ingredients with water added gradually, press into a lined 8–9-inch square pan, and prebake at 350°F for ten minutes.
2. Blend the filling group, including fully cooked potato, until smooth. Spread over the base and bake another 20 minutes.
3. Cool, add optional unsweetened coconut, and refrigerate for at least an hour before cutting.

Allergen notes: Tree nuts; Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Date-Paste Cinnamon Rolls — Kitchen Monk™ SOS-free version

Reference yield: 7 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Upside Down Cinnamon Rolls · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced syrup or molasses with whole-date paste; texture and browning may differ.
• Omitted added salt.

Dough

• 1 cup warm water
• 1 ½ tbsp yeast
• 1 tsp thick whole-date paste (dates blended with water; not syrup)
• 2 ½ cups whole wheat flour

Filling

• ⅓ cup thick whole-date paste (dates blended with water; not syrup)
• 2 tbsp cinnamon
• ½ cup raisins

Topping

• 1 cup pecans toasted for 5 minutes at 350°F
• ⅓ cup thick whole-date paste (dates blended with water; not syrup)
• 1 tbsp peanut butter
• ¼ cup water

Kitchen Monk steps

1. Mix warm water, yeast, and the substituted whole-date paste. Add flour, omitting salt; knead until smooth, then cover and let rise until doubled.
2. Roll into a 10-by-16-inch rectangle; spread with the adjusted date-paste filling, cinnamon, and raisins. Roll up and cut into seven portions.
3. Mix the topping group, spread with pecans in a lined 9-inch pan, and set rolls over it. Let rise again until expanded; bake at 350°F about 25 minutes, until cooked through. Turn out carefully after a brief cooling period. This salt- and syrup-free reformulation is untested.

Allergen notes: Tree nuts; Peanuts; Wheat may be present. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Peanut Butter Banana Crisps — Kitchen Monk™ SOS-free version

Reference yield: 10 . This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Peanut Butter Banana Crisps · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Ingredients

• 2 ripe bananas
• 1 tbsp Naked PB Powder or peanut butter
• ½ cup sesame seeds

Kitchen Monk steps

1. Mash banana thoroughly and mix with plain peanut butter and sesame. Spread very thinly on a lined tray.
2. Bake at 250°F for about two hours, turn and remove the liner, then score and continue until dry, checking often to prevent burning. Timing depends on thickness.
3. Cool and refrigerate; do not assume this untested version is shelf-stable.

Allergen notes: Peanuts; Sesame. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Pecan Pie Bars — Kitchen Monk™ SOS-free version

Reference yield: 9 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Pecan Pie Bars · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Omitted added salt.

Crust

• ¾ cup organic rolled oats organic
• ¾ cup almond flour
• 1 tablespoon nutritional yeast
• ⅓ cup deglet dates
• 2 tablespoons water

Filling

• 1 ¼ cups deglet dates
• ¼ cup organic rolled oats organic
• 1 teaspoon vanilla extract
• 1 cup soy milk unsweetened, or plant milk of your choice

Topping

• 1 cup pecans chopped

Kitchen Monk steps

1. Process the salt-free crust group with its water, press into a lined 9-inch square pan, and prebake at 350°F for ten minutes.
2. Blend the filling, spread over the base, add pecans, and bake another 30 minutes. Cool and refrigerate before cutting.

Allergen notes: Tree nuts; Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Sweet Potato Pie — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Sweet Potato Pie · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Crust

• 1 cup organic rolled oats
• 1 cup shredded coconut unsweetened
• 1 cup deglet dates
• 4 tablespoons water

Filling

• 2 ½ cups sweet potato puree
• ¾ cup coconut milk
• 1 cup deglet dates
• 2 tablespoons lime juice
• 2 teaspoons cinnamon
• 1 teaspoon ginger powder
• ½ teaspoon allspice
• 1 ½ tablespoons arrowroot powder or corn starch

Cashew Cream

• 1 ½ cups cashews
• ⅓ cup deglet dates
• ½ teaspoon vanilla extract
• ¾ cup water

Nut Free Cream Topping (Alternative to the Cashew Cream)

• 1 ½ cups white sweet potato puree
• ⅓ cup deglet dates
• ½ teaspoon vanilla extract
• 2 tablespoons coconut milk
• 1 cup soy milk unsweetened, or plant milk of your choice

Kitchen Monk steps

1. Process the crust group into a sticky mixture and press into a pie dish; prebake at 350°F for ten minutes.
2. Blend the filling and pour into the crust. Bake about 35–40 minutes, until set; cool.
3. Choose one topping group, blend it smooth, and chill. Serve a small spoonful with each slice rather than combining both topping recipes.

Allergen notes: Tree nuts; Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Asian Broccoli Salad — Kitchen Monk™ SOS-free version

Reference yield: 4 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Asian Broccoli Salad · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Salad

• 4 cups broccoli florets
• 1 ½ cups edamame shelled
• ⅓ cup red onion diced
• ½ cup peanuts roasted
• 1 tablespoon sesame seeds toasted
• 1 teaspoon ginger minced
• ½ teaspoon crushed red pepper flakes crushed

Dressing

• 2 tablespoons peanut butter
• ⅓ cup rice vinegar
• 3 deglet dates deglet
• 1 tablespoon sesame seeds toasted
• 1 tablespoon water, replacing the original salted condiment
• 1 lime juiced

Kitchen Monk steps

1. Cook shelled edamame according to its package, and steam broccoli until tender-crisp. Drain and cool promptly.
2. Combine with the other salad ingredients. Blend the adjusted peanut dressing, toss through the salad, and serve or refrigerate.

Allergen notes: Peanuts; Sesame. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Marinated Tomato Salad — Kitchen Monk™ SOS-free version

Reference yield: 4 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Marinated Tomato Salad · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Ingredients

• 3 cups cherry tomatoes quartered
• ¼ cup mint diced
• ¼ cup red onion diced
• ¼ cup white wine vinegar
• 1 tablespoon sesame seeds toasted
• 2 teaspoons water, replacing the original salted condiment
• ½ teaspoon cracked pepper

Kitchen Monk steps

1. Mix tomatoes, mint, onion, sesame, vinegar, water substituted for tamari, and pepper.
2. Refrigerate in a covered container for a few hours, stirring once, to let the flavors blend.

Allergen notes: Sesame. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Pineapple Frozen Whip — Kitchen Monk™ SOS-free version

Reference yield: 2 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Dole Pineapple Whip · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Used whole pineapple instead of juice.

Ingredients

• 1 ½ cups pineapple frozen
• ½ cup blended fresh pineapple with enough water to pour
• ½ cup soy milk unsweetened
• ½ teaspoon vanilla extract

Kitchen Monk steps

1. Blend frozen pineapple with the substituted whole-fruit liquid, compliant plant milk, and vanilla until soft and creamy.
2. Serve immediately; use only enough liquid to keep the blender moving.

Allergen notes: Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Summer Rolls with Spicy Peanut Sauce — Kitchen Monk™ SOS-free version

Reference yield: 2 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Summer Rolls with Spicy Peanut Sauce · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified a 14-oz tofu package and a cooked-tofu preparation.
• Omitted raw sprouts.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Specified an initial wrapper count; actual yield varies with filling.

Filling

• 1 red bell pepper cut very thin like matchsticks
• 1 cucumber
• 1 carrot shredded
• 1 avocado sliced
• 14 oz plain extra-firm tofu, cooked according to package and cooled, cut into strips

Dipping Sauce

• 2 tablespoons peanut butter
• 1 ½ teaspoons water, replacing the original salted condiment
• 2 teaspoons lime juice
• ½ teaspoon crushed red pepper flakes
• ½ teaspoon smoked paprika
• ¼ cup water
• ¼ teaspoon chili powder optional
• 8 rice-paper wrappers with no added salt, oil, or sugar

Kitchen Monk steps

1. Use cooked, cooled plain tofu and omit raw sprouts. Briefly soften one compliant rice-paper wrapper in warm water; transfer to a clean board.
2. Add a small bundle of vegetables and tofu, fold the sides inward, and roll closed. Repeat without stacking the rolls.
3. Whisk the adjusted peanut sauce, adding water to loosen. Serve alongside the rolls.

Allergen notes: Peanuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Strawberry Rhubarb Crumble — Kitchen Monk™ SOS-free version

Reference yield: 6 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Strawberry Rhubarb Crumble · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Filling

• 2 cups strawberries cut into chunks
• 2 cups rhubarb cut into chunks
• ½ cup strawberries chopped
• ½ cup deglet dates pitted
• ½ cup water
• 1 tsp lemon juice

Crumble topping

• 1 cup organic rolled oats
• ½ cup walnuts
• ½ cup deglet dates pitted
• 1 teaspoon vanilla extract
• cinnamon sprinkle

Kitchen Monk steps

1. Place the measured strawberry and rhubarb chunks in an 8-inch square baking dish. Blend the separate filling liquid, dates, and extra berries; pour over the fruit.
2. Pulse topping ingredients to coarse crumbs and scatter over the filling with cinnamon.
3. Bake at 375°F for about 35 minutes, until fruit is soft and bubbling; cool slightly before serving.

Allergen notes: Tree nuts; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Thai Peanut Chopped Cabbage Salad — Kitchen Monk™ SOS-free version

Reference yield: 6 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Thai Peanut Chopped Cabbage Salad · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Replaced bottled chili or curry paste with a plain spice-and-water mixture; flavor differs.

Salad

• 3 cups red cabbage diced
• 3 cups green cabbage diced
• 1 red bell pepper diced
• ½ cup green onions diced
• 14 ounces chickpeas
• ½ cup roasted peanuts
• 2 teaspoons minced ginger
• 1 teaspoon lime zest
• ½ teaspoon crushed red pepper flakes

Dressing

• ⅓ cup peanut butter
• 4 deglet dates 2 medjool
• 3 tablespoons rice vinegar
• 3 tablespoons lime juice
• 2 teaspoons water, replacing the original salted condiment
• ½ teaspoon mild salt-free chili mixture (1 part pure paprika or mild chili powder + 2 parts water)
• ½ cup water

Kitchen Monk steps

1. Combine chopped cabbage, pepper, onions, cooked no-salt-added chickpeas, peanuts, ginger, and zest.
2. Blend the adjusted dressing, using plain chili instead of salted curry paste. Toss thoroughly and refrigerate until serving.

Allergen notes: Peanuts. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Bolognese Sauce — Kitchen Monk™ SOS-free version

Reference yield: 6 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Bolognese Sauce · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Used compliant broth instead of cooking wine.
• Specified broth without added salt, oil, or sugar.

Ingredients

• 1 red onion diced
• 3 cloves garlic minced
• 8 ounces mushrooms diced
• 2 carrots diced
• 2 stalks celery diced
• 2 tablespoons tomato paste
• ½ cup unsalted vegetable broth, with no added oil or sugar
• 28 ounces fire roasted tomatoes pureed
• 1 cup vegetable broth — use no-salt-added, oil-free, unsweetened broth or water
• 2 teaspoons lemon juice
• 1 teaspoon lemon zest
• 2 bay leaves
• ½ teaspoon oregano
• ½ teaspoon basil
• ½ teaspoon fennel seeds crushed
• nutmeg sprinkle
• 2 tbsp organic rolled oats blended into 1/2 cup water
• 10 oz gluten free pasta

Kitchen Monk steps

1. Water-sauté onion, then mushrooms and garlic. Add carrots, celery, paste, and the substituted unsalted broth; cook five minutes.
2. Add tomatoes, herbs, remaining broth, and lemon; simmer at least 30 minutes. Remove bay leaves.
3. Blend the measured oats and water, stir into the sauce, and heat until thickened. Serve with separately cooked whole-grain pasta.

Allergen notes: Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Magic Cookie Bars — Kitchen Monk™ SOS-free version

Reference yield: 9 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Magic Cookie Bars · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Used whole cacao nibs instead of chocolate chips containing isolated fat or sweetener.

Crust

• 1 cup almond flour
• 1 cup organic rolled oats ground into a flour
• ½ cup deglet dates
• 1 teaspoon water, replacing the original salted condiment

Filling

• ⅓ cup organic rolled oats
• ⅓ cup deglet dates
• 1 cup water
• 1 teaspoon vanilla extract

Toppings

• ½ cup shredded coconut unsweetened
• ½ cup plain cacao nibs (no added salt, oil, or sugar)
• 1 cup pecans chopped

Kitchen Monk steps

1. Process the adjusted crust group and press into a lined 9-inch square pan. Blend the date-oat filling and pour over the base.
2. Scatter coconut, pecans, and the substituted cacao nibs over the filling, pressing lightly.
3. Bake at 350°F for about 35 minutes, then cool and refrigerate before slicing.

Allergen notes: Tree nuts; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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“Chicken” Nuggets — Kitchen Monk™ SOS-free version

Reference yield: 4 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan “Chicken” Nuggets · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified broth without added salt, oil, or sugar.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Ingredients

• 14 ounces extra firm tofu preferably high protein which tends to be more firm

Spice Mix

• ¼ cup nutritional yeast
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon parsley
• ½ teaspoon smoked paprika
• ½ teaspoon sage
• ½ teaspoon turmeric
• nutmeg sprinkle
• 1 cup vegetable broth — use no-salt-added, oil-free, unsweetened broth or water
• 1 tsp water, replacing the original salted condiment

Breading

• ½ cup shredded coconut unsweetened
• ⅓ cup organic rolled oats

Kitchen Monk steps

1. Mix the dry seasoning group and divide it in half. Combine one half with unsalted broth and water substituted for tamari; marinate plain tofu chunks in this mixture in the refrigerator for six hours.
2. Grind the breading group and mix with the reserved seasoning. Coat the drained tofu pieces.
3. Bake on a lined tray at 425°F for about 25 minutes, turning once. Check that all pieces are cooked through; serve without the original suggested commercial sauces.

Allergen notes: Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Coconut-Crusted Broccoli — Kitchen Monk™ SOS-free version

Reference yield: 2 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Coconut Bang Bang Broccoli · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified a usable broccoli quantity instead of the source’s ambiguous 1–2 florets.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.
• Replaced bottled chili or curry paste with a plain spice-and-water mixture; flavor differs.

Ingredients

• 1 large head broccoli, cut into about 4 cups of florets

Batter

• ⅓ cup shredded coconut unsweetened
• ⅓ cup organic rolled oats
• ½ teaspoon onion powder
• 2 teaspoons water, replacing the original salted condiment
• 2 tablespoons nutritional yeast
• ½ cup soy milk unsweetened, or plant milk of choice

Bang Bang Sauce

• ⅓ cup cashews or almonds
• 3 deglet dates or 1 medjool
• 2 tablespoons white wine vinegar
• 1 teaspoon water, replacing the original salted condiment
• ½ cup water
• 2 -4 teaspoons mild salt-free chili mixture (1 part pure paprika or mild chili powder + 2 parts water)

Kitchen Monk steps

1. Use one large broccoli head cut into about four cups of florets. Blend the adjusted batter group and coat the florets lightly.
2. Roast on a lined tray at 400°F for about 30 minutes, until the stalks are tender.
3. Blend the adjusted sauce using plain chili instead of salted paste. Spoon over the broccoli; add plain sesame seeds if desired.

Allergen notes: Tree nuts; Soy; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Chocolate Peanut Butter Cheesecake — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Chocolate Peanut Butter Cheesecake · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Crust

• ½ cup deglet dates
• 1 cup almond flour
• ½ teaspoon vanilla

Filling

• 2 cups cashews soaked for at least 2 hours
• 1 cup deglet dates
• ½ cup cocoa powder
• ½ cup peanut butter
• 1 teaspoon vanilla
• 1 ¾ cups soy milk unsweetened,or unsweetened plant milk of your choice

Kitchen Monk steps

1. Process the crust group to sticky crumbs and press into a 6-inch springform pan.
2. Blend the filling group until completely smooth and spread over the base. Freeze at least four hours until firm; thaw briefly for slicing and keep chilled.

Allergen notes: Tree nuts; Peanuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Gluten-free Vegan Meatballs — Kitchen Monk™ SOS-free version

Reference yield: 6 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Gluten-free Vegan Meatballs · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Used compliant broth instead of cooking wine.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Ingredients

• 1 onion diced
• 8 ounces mushrooms diced
• 7 ounces extra firm tofu drained
• 1 ½ teaspoon smoked paprika
• 1 teaspoon fennel crushed
• ½ teaspoon thyme
• 1 teaspoon oregano
• ½ teaspoon cracked pepper
• ¼ cup unsalted vegetable broth, with no added oil or sugar
• 2 tablespoons balsamic vinegar
• 14 ounce kidney beans drained and rinsed
• 1 tablespoon water, replacing the original salted condiment
• 2 cups cooked buckwheat
• 2 tablespoons flax meal
• ½ cup organic rolled oats

Kitchen Monk steps

1. Water-sauté onion, mushrooms, and tofu. Add the spices, vinegar, and unsalted broth substituted for wine; heat briefly.
2. Pulse with the cooked beans, cooked buckwheat, flax, oats, and adjusted liquid until the mixture holds together but retains texture.
3. Shape small balls and roast on a lined tray at 400°F for about 45 minutes, turning after 25 minutes. Let firm slightly before lifting.

Allergen notes: Soy; Wheat may be present; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Apple Crisp — Kitchen Monk™ SOS-free version

Reference yield: 6 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Apple Crisp · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Filling

• 4 large apples cut into chunks
• lemon juice 1/2 lemon
• 1 teaspoon cinnamon
• 1 teaspoon lemon zest
• 2 tablespoons arrowroot powder or cornstarch
• ¼ cup water

Crumble Topping

• 1 cup organic rolled oats
• ½ cup almond meal
• 1 cup deglet dates
• 1 teaspoon cinnamon
• ½ cup chopped pecans optional

Kitchen Monk steps

1. Toss the filling group together and spread in a 9-inch square baking dish.
2. Pulse the crumble group to coarse crumbs, scatter over the apples, and add optional pecans.
3. Bake at 350°F for about 45 minutes, until apples are soft and filling bubbles at the edges.

Allergen notes: Tree nuts; Oats; use certified gluten-free oats when required. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Zuppa Toscana Soup — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Zuppa Toscana Soup · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Specified broth without added salt, oil, or sugar.

Ingredients

• 1 large yellow onion diced
• 6 cups Yukon gold potato or russet potatoes, cubed
• 3 cloves garlic minced
• 6 cups kale chopped
• 1 teaspoon thyme
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon smoked paprika
• 1 teaspoon fennel seeds
• ½ teaspoon cracked pepper
• ½ cup nutritional yeast
• 2 liters vegetable broth — use no-salt-added, oil-free, unsweetened broth or water

Optional

• ½ cup cashews
• 2 cups water

Kitchen Monk steps

1. Water-sauté onion, then garlic and kale. Add potato, crushed fennel, other seasonings, and unsalted broth.
2. Simmer until potato is soft, about 20 minutes. Stir in yeast and the optional blended cashew-water cream; simmer five minutes more.

Allergen notes: Tree nuts. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Crustless Vegetable Quiche — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Crustless Vegetable Quiche · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced prepared mustard with plain mustard powder mixed with water.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Ingredients

• 1 large onion diced
• 3 stalks celery diced
• 8 ounces mushrooms diced
• 4 cups kale chopped
• ¼ cup sun-dried tomatoes diced
• 1 cup sweet potato uncooked, diced
• 15 ounces extra firm tofu
• ½ cup soy milk unsweetened, or plant based milk of your choice
• 1 tablespoon tahini
• ¼ cup nutritional yeast
• ½ teaspoon turmeric
• 1 teaspoon onion powder
• 1 tablespoon salt-free mustard mixture (1 part plain ground mustard + 2 parts water)
• 1 tablespoon water, replacing the original salted condiment
• 2 tablespoons arrowroot powder
• 1 tablespoon lemon juice
• 2 tablespoons balsamic vinegar
• ½ teaspoon cracked pepper

Kitchen Monk steps

1. Water-sauté onion, celery, and mushrooms. Add kale, dry-packed tomatoes, and small sweet-potato cubes; cook until the potato is nearly tender.
2. Blend the adjusted tofu mixture, then combine with vegetables and pepper. Transfer to a parchment-lined 9-inch springform pan without oil.
3. Bake at 350°F for about 55–60 minutes until set. Rest ten minutes before removing the ring.

Allergen notes: Sesame; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Vegetable Enchiladas — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Vegetable Enchiladas · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Replaced prepared mustard with plain mustard powder mixed with water.
• Replaced salted soy sauce, tamari, aminos, or miso with an equal measure of water; flavor differs.

Filling

• 1 red onion diced
• 3 cups cabbage chopped
• 8 ounces mushrooms diced
• 1 bell pepper diced
• 14 ounces black beans
• 14 ounces pinto beans
• 1 ½ teaspoon cumin
• tortillas of your choice

Red Sauce

• 14 ounces fire roasted tomatoes chopped
• 6 ounces tomato paste
• 1 teaspoon onion powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder

Cheese Sauce

• ½ cup cashews
• 2 tablespoons lemon juice
• 2 tablespoons white wine vinegar
• 1 tablespoon salt-free mustard mixture (1 part plain ground mustard + 2 parts water)
• 1 teaspoon onion powder
• ¼ cup nutritional yeast
• 1 tsp water, replacing the original salted condiment
• 1 cup water

Kitchen Monk steps

1. Water-sauté onion and mushrooms, then cabbage and pepper. Blend the red sauce; add one cup to the vegetables with cooked beans and cumin and heat five minutes.
2. Blend the adjusted cashew sauce. Fill compliant tortillas, roll, and arrange in a casserole.
3. Cover with remaining red sauce and cashew sauce; bake at 350°F about 50 minutes, until thoroughly hot. Omit the original salted yogurt-sauce suggestion.

Allergen notes: Tree nuts. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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Pumpkin Pie — Kitchen Monk™ SOS-free version

Reference yield: 8 people. This adaptation’s cooked yield has not been measured.

Ingredient check: Follow the no-added-salt, oil, or sugar standard at the top of this page for every packaged item. Nuts and seeds are plain and unsalted; plant milks are unsweetened without added oil or salt. All cooking is oil-free.

Original source: Vegan Pumpkin Pie · Jill Dalton / The Whole Food Plant Based Cooking Show. The video is the original demonstration, not a recording of this Kitchen Monk adaptation.

What changed

• Retained the ingredient measures with Kitchen Monk ingredient-label checks and independently written directions; no salt, oil, or sugar is added.

Crust

• 2 cups almond flour
• 3 tablespoons flax meal
• ⅓ cup water
• 1 tablespoon apple cider vinegar

Filling

• 1 ¾ cups mashed cooked pumpkin
• 1 ⅓ cups deglet dates
• ¾ cup soy milk unsweetened, or plant milk of your choice
• ¼ cup arrowroot powder or corn starch
• 2 ½ teaspoons pumpkin pie spice
• 1 teaspoon vanilla

Cashew Cream

• 1 cup cashews
• 3 deglet dates
• 1/2-3/4 cups water
• ½ teaspoon vanilla

Kitchen Monk steps

1. Mix crust ingredients, press into an 8½-inch pie plate, prick the base, and prebake at 350°F for 15 minutes.
2. Blend filling ingredients and pour into the crust. Bake about 45 minutes until set, then cool.
3. Blend the separate cashew-cream group until smooth and refrigerate. Serve a little with each chilled slice.

Allergen notes: Tree nuts; Soy. Check package labels, substitutions, and cross-contact information. Do not assume a recipe is allergen-free.

Status: Written SOS-free adaptation; not kitchen-tested. Nutrition calculation pending. Refrigerate perishable ingredients and finished food promptly; do not assume dehydrated or baked foods here have validated shelf stability.

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