Recipe Ideas -
| Sun Baked Amarath
Cookies (Vegan) |
 |
7 cups puffed amarath cereal
1 cup
wholewheat flour
1/2 cup oatmeal
1/2 cup ground
flaxmeal
1/2 cup ground almonds
1/2 cup shredded coconut
1
tbsp pure cocoa powder ( 2 for chocolate lovers)
1 tsp ground
cinnamon
1 cup fresh squeezed orange juice
1 mashed ripe
banana
1 grated apple (in Mexico we used grated guava without the
seeds)
1 tsp real vanilla extract
1 tbsp virgen olive
oil
1-2 tbsp honey or molasses
pinch of sea salt
(raisins
or other dry fruit optional)
Mix dry ingredients well in large bowl or
bucket. Prepare orange juice, mash the banana, add grated apple,
sweetner, oil & salt. Blend all together and add to dry
ingredients. The puffed amarath starts to deflate with the liquid,
and the flaxmeal makes the batter hold together.
You may need
more or less liquid, to make the batter stick, but not be too wet.
Using a serving spoon for a mold, press batter into spoon, and slide
out onto lightly oiled cookie sheet, 8-12 cookies. This gives them
sort of a shape of an almond, depending on spoon. You may also use
your hands(oiled), to shape the cookies. The batter gets sticky. By
using the spoon shape, the cookies are kind of thick in the middle
and thinner on the edges. Place in sun oven and bake 30-40 min +/-,
at 150 C / 300 F. We had our cookies be crispy outside and chewy
inside. Experiment with temperature and time to make the cookie
crunchy or moist. These cookies are super energetic and wonderful
for breakfast, or anytime. Makes 20+ cookies, depending on
size. |
| Whole
Chicken |
 |
Whole chickens roasts
beautifully
in 3-4 hours. Stuff a whole lemon inside before you
bake it. |
| Chicken Veggie
Casserole |
 |
Assemble pre-cooked
rice, chicken or turkey, cream of anything soup and available
veggies. Cheese on top and Bake in solar over for a couple of hours
Freeze ahead for an easy Saturday
meal. |
| Basmati
Rice |
 |
2 cups cooked Basmati rice
1 bag of mixed
frozen vegetables (I used the stir-fry kind)
2 cans cream of
anything soup
1 can of chicken broth, milk or whatever you have
around.
Loosely pack this mix into an oven dish and
cover with mozzarella cheese. Cover and bake until the cheese is
bubbly.
Breadsticks covered with cheddar and baked until
melted.
|
| Rice, Veggie
and Sausage Supper |
 |
2 Cups cooked rice
1 Cup cubed or shredded cheese
I Can Cream of anything soup
1 Small onion, chopped
1 Cup Frozen mixed vegetables
3--6" pieces Cheddar-wurst or other Bratwurst or Polish Sausage
(About 1 lb)sliced into 1 inch bite-sized pieces.
Seasonings of
choice.
I used garlic, Mrs Paul's and lots
of pepper. I had
pre-cooked my
rice in chicken broth.
Gently mix all ingredients together. Spread
in Baking dish. I started with cold ingredients and frozen sausage
and vegetables. My oven stayed at 325 F and I let my casserole stay
in the oven for two hours. It was probably finished in -1/2 hours
but I was busy and let it sit. Serves four, or two hungry
guys. |
| Warm Fruit Salad |
 |
Remove the skin from one pear.
Split in half lengthwise and remove the seeded area and stem. Place
face-up in a baking dish.
Sprinkle with:
2 Tbsp. organic
raisons
2 tsp. Brown sugar
2 tsp Butter and a sprinkle of
vanilla or rum extract.
Bake in oven for up to an hour.
This is absolutely delicious warm, with cream or cold or
with cake or ice cream. |
| Banana Bread |
 |
1/2 Cup shortening (or combo of
butter or margarine)
1 Cup brown sugar
2 eggs
2 mashed
bananas
1/2 cup nuts
2 cups sifted flour
1 tsp. soda
1/2 tsp. salt.
Mom's recipe says mix all above together
and bake at 300 degrees for an hour and 15 min. in a greased pan.
I did things a little differently with wonderful results:
I DOUBLED the recipe, (freezing 1/2) Then... I used left
over flours I had laying around.. So I used 2 cups whole wheat
pastry flour, and I cup regular wheat flour and 1 cup white cake
flour. I also used 1 stick butter and 1 stick margarine since I was
out of shortening.
I used 5 regular large eggs instead of
four. And I sprinkled the nuts and 1/2 cup raisons on top, thinking
they would sink, but the batter was so thick they stayed on top.
Next time I might add some brown sugar to the nuts and raisons and
leave them on top for chewy wonderfulness.
|
| Girl Scout
Camp Supper |
 |
When I was a Girl
Scout, we made this in tinfoil packets with sliced potatoes and
threw them in the campfire. This solar version retains all the
wonderful taste.
SERVES ONE pictured can be doubled or
quadrupled and baked in an 8 inch square pan.
1 (frozen)
hamburger patty per serving, or two--you choose
1 Cup Frozen
Hashed Brown Potatoes per serving, or one thinly sliced potato
1/2 cup Frozen Corn per serving
3 pats of Butter or more to
taste and quantity
Salt and pepper to taste.
Arrange in
layers in covered baking dish. Pictured above, the corn is on the
bottom, then potatoes, butter and seasonings, the frozen burger on
top to brown. Cover and bake in SUN OVEN
for two hours. Again, it was probably finished in less time but I
forget sometimes that I am cooking.
Food doesn't burn in a
solar oven so it always works out! This meal really brought me back
to the wonderful flavors retained when cooking in tin foil packets,
outdoors, without the mess! |
| Pot Roast |
 |
Freezer to table in three to
four hours.
Guess what? I bought a roast and stuck it in the
freezer. I took it out of the freezer one day, gave it a shot of
tamari and a couple cloves of garlic and into the oven for 3.5
hours. Who says you can't brown meat in a solar oven?
|
SUN OVEN RECIPES
AND USES
By Charles and Pam Dawsey
We find the SUN OVEN to
be very forgiving. You will find you can cook at a higher temperature with
less time or a lower temperature with more time. The meat cooked is more
moist and flavorful than with a conventional oven.* For dry camping in our
motor home, this oven is a must. When we are not using the oven for other
things, but wish to keep it available, we place a black tea kettle of
water inside which also provides us with extra hot water. All dishes
should be dark, so the suns rays will be better absorbed, and should be
used with the cover on unless otherwise stated.
* Mfr.s note: meats must be cooked at temperatures
above 250 F to prevent bacterial overgrowth.
MORE RECIPES:
PORK SPARERIBS
(Baby-back ribs)
1 rack ribs
Barbecue sauce (Ingredients Below)
1 onion, chopped
1 cup ketchup
cup molasses
cup brown sugar
cup cider vinegar
3 tablespoons prepared
mustard
teaspoon liquid smoke
Salt and pepper to taste
Saut onion in small amount of oil. Add remaining
ingredients and simmer for 30 minutes. Boil ribs in water for 15 minutes.
Place ribs in a dark baking pan and cover with half the sauce. Use balance
of sauce to brush on during cooking. Cook in preheated 325 F oven for 2
hours.
BEAN SOUP
2 cups mixed beans
1 large onion, chopped and
saut ed
4 cloves garlic, chopped and sauted
3 tablespoons dried
parsley
Dash oregano
2 tomatoes, chopped (or canned)
Red
pepper (optional)
green pepper, chopped
1 ham hock or 4 strips of
bacon (smoked)
Preheat SUN OVEN?. Place
ingredients in pot and cover to within 1 inch of top with soup stock or 3
cubes of beef bouillon in water. When done, add lemon or 2 tablespoons
vinegar. Cook at 300 F for 4 hours.
ASIAN MEATBALLS with HOT RICE
This dish is as colorful as it is tasty. It can be
prepared ahead of time and reheated before serving. Although it looks
complicated, the three stages are easily accomplished and well worth the
effort.
MEATBALLS:
1 pound ground beef
1 cup bread crumbs
cup
chopped onion
teaspoon dry mustard
1 teaspoon salt
1/8
teaspoon pepper
1 beaten egg
Mix ingredients by hand or with your cuisineart.
Form into small balls. Spray pan with Pam and arrange meatballs. Cook in
preheated SUN OVEN at 325 F for 50 minutes or
until done.
SAUCE:
1 cup juice from a 17-oz. can of chunk pineapple
(reserve fruit)
cup brown sugar
1 teaspoon ground ginger
teaspoon salt
2 tablespoons cornstarch
cup cider vinegar
2
tablespoons soy sauce
Cook, stirring constantly, until thickened. Set
aside. Arrange the following over meatballs:
1 green pepper, cut in one-inch pieces, slightly
blanched.
Drained pineapple from can (above)
1 large or 2 small
tomatoes, cut in 8 pieces.
Pour sauce over all and pop into your SUN
OVEN to reheat for about one hour before serving.
Serve over hot rice. (Turn lid upside down and cook a small pot of rice on
top of the dinner. Rice should be done in one hour when dinner is ready to
serve.)
MEAT LOAF
1 pounds ground beef
1 cup tomato juice
1
egg
cup chopped onion
teaspoon salt
teaspoon pepper
cup
rolled oats or breadcrumbs
Preheat SUN OVEN.
Combine ingredients. Bake in loaf pan at 325 F for 1 hours.
PORK LOIN ROAST
2 pound pork loin roast
Salt and pepper
Rub meat with salt and pepper. Brown on all sides
in an iron pot on top of stove. Place in preheated SUN OVEN and cook at 325-340 F until thermometer shows 170-180 F
internal temperature (about 2 hours).
ROAST CHICKEN
Roasting chicken
Margarine
Salt and pepper
Rub chicken with margarine, salt and pepper. Cook
in covered baking dish, using basting syringe to baste occasionally with
pan drippings. When meat thermometer reads 180 F chicken is done (about 4
hours).
BEST EVER PORK AND BEANS
We usually double this recipe.
1 can Campbells pork and beans
2 tablespoons
ketchup
1 teaspoon dried onion
1 teaspoon dried mustard
cup
maple flavored syrup
1 slice bacon, cut into pieces and placed on top
Bake in preheated SUN OVEN at 325-340 F for about one hour. Leave in oven at 200 F
until dinner is served. These are really delicious and go well with any of
the meat dishes.
CHEESY POTATO CASSEROLE
cup butter
1 cup chopped onions
1 can cream
of chicken soup
1 16-ounce sour cream
1 20-ounce bag frozen hash
brown cubed potatoes, thawed
8 ounces grated sharp cheddar cheese
Crushed potato chips for the topping
Melt butter in small pan. Saut onion until
translucent. In a bowl, stir together sour cream, chicken soup and onions.
Mix well. Add potatoes, salt, pepper and cheese. Stir until all
ingredients are well blended. Pour into ungreased dark-colored casserole
dish. Sprinkle potato chips on top. Cook for 2 hours in preheated 300-325
F oven.
FLANK STEAK
Place flank steak in marinade:
? cup soy sauce
3 tablespoons honey
2
tablespoons cider vinegar
teaspoon ground ginger
teaspoon garlic
powder
cup salad oil
1 green onion, finely chopped
Marinate steak in refrigerator for three hours.
Roll flank steak and skewer or tie with string. Insert thermometer in meat
and cook in preheated 325 F SUN OVEN until
desired temperature is reached. (We cook this to the rare stage on the
thermometer.)
RUMP ROAST
3 pound rump roast
Flour
Salt and pepper
3 cloves of garlic
Onions
Potatoes
Carrots
Turnip
2 cups beef bouillon
Sear meat on all sides on top of stove. Insert
cloves of garlic in cuts made in the roast. Cook in preheated 325 F SUN
OVEN until desired temperature is reached on meat
thermometer (about 3 hours). Add onions, potatoes, carrots and turnip. Add
beef bouillon for gravy. Cook another 3 hours at about 250 until carrots
are done. Thicken the juices with a little cornstarch dissolved in cold
water. Dinner should be ready to serve!
HOME BAKED BREAD
3 cups bread flour
cup corn meal or whole wheat
flour
1 teaspoon salt
1 tablespoon olive oil
1 cups water
2 teaspoons yeast
1 tablespoon gluten (optional)
We use a bread machine to do all the work. Just
before it starts to bake, remove the dough to a greased loaf pan and place
in the microwave oven with 2 cups of hot water. Dough should double in
size in about 35 minutes. Remove to your 325 F SUN OVEN and bake for approx. 45 minutes. For a better crust,
brush loaf top with salt water 5 minutes before done. Test for doneness by
tapping the loaf; if it sounds hollow, the bread is done.
CORN BREAD
1 package Jiffy Corn Bread Mix
1 chopped green
onion
1 egg
Buttermilk
Mix first three ingredients with enough buttermilk
to get the right consistency. Bake in preheated SUN OVEN at 325 F for approx. 70 minutes or until done.
CHILI CON CARNE
5 slices bacon
1 medium onion, chopped
1
pound lean ground beef
2 cups kidney beans
3 cups canned tomatoes
Salt
1-2 tablespoons chili powder
teaspoon crushed red pepper
flakes (optional)
For this recipe, we use our 4-quart cast iron pot.
Place bacon slices in pot and cook at 325 F. When bacon is done, remove
and saut onions in bacon drippings until tender. Add meat, stir and cook
until gray in color. Chop bacon into small pieces and return to mixture;
add remaining ingredients. Simmer about 40 minutes until flavors are well
blended.
PORK CHOPS
2 fairly thick pork chops
Flour
Salt and
pepper
Coat chops with flour, salt and pepper. Sear on
both sides. Place in a dark pan, uncovered, and bake in preheated 360 F
SUN OVEN?. The temperature may drop to 325-350
F. Remove from oven and cover with gravy; return to oven for about 45
minutes. Best pork chops ever! Great served with rice (see below).
RICE
1 cup brown rice
1 teaspoon salt
2 cups
water
Place ingredients in 1-quart dark pot with lid in
250-275 F SUN OVEN for 1 hour.
SUN DRIED TOMATOES
Slice tomatoes as thin as possible. Place in
wax-paper lined pan in SUN OVEN with door open.
We use the roma tomato because the color is better when dried and it
tastes better. Turn tomatoes over a few times to keep them from sticking.
On a clear, sunny day, it will take 5-6 hours for them to be completely
dried. Our first try was very successful! If you have ever purchased sun
dried tomatoes, you will really appreciate this use of your SUN
OVEN. You can use a wire rack to do two batches at
a time, one on top of the other. We remove the insert when drying.
General Tips
EXAMPLES OF COOKING TIMES & TEMPERATURES
Bowl of soup: 45 minutes @ 320 F
Macaroni and
cheese: 2 hours @ 300 F
2 country style ribs: 1 hour @ 340 F, turn
& cook for another hour
Gingerbread (Dromedary mix): Bake in a
dark pan @ 300-325 F until done
All cooking times are approximate!
Clouds: We dont worry too much about clouds; if we
have to, we move indoors and finish the meal. The exception is baked goods
such as bread. We wait until we are sure of enough time to complete the
baking before using the SUN OVEN.
When you become comfortable with your SUN
OVEN, you will have as much fun as we did. We are
purists, and did all the cooking in the SUN OVEN. You can shorten preparation time by sauting the onions
and frying the bacon on your stove, but who wants to do that? Charlie
doesnt!
