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Solar Recipes

[Baked Goods] [Grains & Beans] [Meats] [Poultry]

BAKED GOODS

 PINEAPPLE UPSIDE-DOWN CAKE
Low Fat version

This cake is very easy to make and quite acceptable in the absence of the fatty stuff like whole eggs and butter. Of course, you can use the real thing if you need the calories. There is no reason that you can't substitute any baking fruit for the pineapple.

INGREDIENTS

For the caramel:

Sugar, granulated       1 cup
water                   4 tablespoons

For the fruit:
Pineapple 20 oz, canned or fresh

For the cake:
apple sauce 8 tablespoons eggs, non fat 2 equivalent at room temperature sugar, granulated 1 cup vanilla extract 1/2 tsp. flour, all purpose 1 1/2 cups baking powder 1 teaspoon salt 1/2 tsp. buttermilk, nonfat 1/2 cup

Procedure

Pre-heat the SUN OVEN. Put I cup sugar into a black metal pan and into the oven to caramelize the sugar for about an hour. The sugar should be light brown and fragrant. Let cool and dissolve in the 4 tablespoons of water. Layer the fruit in a pattern on top of the caramel. Mix the cake ingredients and cover the fruit. Cover and bake for an hour or so about 325-350 degrees F. until a wooden pick comes out clean let cool until sake to touch the pan, then place the serving pan on top of the baking pan, invert the two for several minutes and allow the cake to release. Serve immediately or refrigerate for several days. Very picturesque!

WHOLE WHEAT CARROT-APPLE HONEY CAKE
Adapted from TEAS BREADS AND COFFEE CAKES by Elizabeth Alston

A powerhouse of nutrition and flavor, and not too sweet. Perfect for breakfast! Will freeze for several months in perfect shape

INGREDIENTS

Whole wheat flour           2 cups
Oat bran                    1 cup
Cinnamon                    2 tsp, ground
Baking soda                 1 tsp
Salt                        1/2 tsp
Eggs                        4 large 
Brown sugar                 3/4 cup, packed
Vegetable oil               3/4 cup
Honey                       3/4 cup
Carrots                     1 lb., shredded
Apples, golden delicious    1 lb., shredded

Pre-heat solar oven to about 350 degrees F. Mix dry ingredients in large bowl. Mix liquid ingredients in separate bowl with shredded apples and carrots. Blend dry and liquid ingredients completely. Scrape into dark colored, oiled pan. Bake for about 1 hour, until a wooded pick inserted into the center comes out clean. Place on wire rack and let cool completely.

Prune and Oat Bran Bread
Adapted from TEAS BREADS AND COFFEE CAKES by Elizabeth Alston

This quick bread is nutritious, moist and delicious served with coffee. Very easy to do at SUN OVEN temperatures.

INGREDIENTS

Prunes, pitted      1 cup chopped
Oat bran            2 cups
Wheat flour         2 cups, white, all purpose
Sugar               1/2  cup, granulated
Baking soda         3/4 tsp
Salt                1/4 tsp
Buttermilk          1 1/4 cup (I use low fat)
Vegetable oil       1/4 cup
Molasses            1/4 cup
Egg                 1 (I use fat free)

Preheat solar oven to about 350 degrees F. In a large bowl, blend dry ingredients. In a separate bowl, blend liquid ingredients. Pour liquid mix into dry mix and blend well. Add the chopped prunes and stir to distribute. Scrape the batter into a oiled, dark colored pan. Bake in oven for about 1 hour. Remove from oven when the top is firm to the touch, the bread shrinks from the edges, and a wooded pick inserted into the center comes out clean.

Place on a wire rack to cool for 15 to 20 minutes. Turn bread out on rack and serve warm, or let cool completely, wrap and freeze.

Whole Wheat Date-and-Nut Bread
Adapted from TEAS BREADS AND COFFEE CAKES by Elizabeth Alston

Low fat, very nutritious and flavorful. Great for snacks or afternoon tea! A real crowd pleaser!

INGREDIENTS

Dates                    8 ounces, pitted
Water                    1 1/2 cups
Egg                      1 large (I use fat free)
Vanilla extract          1 tsp
Baking powder            1 tsp
Baking soda              1 tsp
Salt                     1/4 tsp
Whole wheat flour        2 cups
Raisins                  1/2 cup
Walnuts                  1/2 cup, chopped

Preheat SUN OVEN to 350 degrees F. In a blender, food processor or motor, puree dates in 1 cup water. Mix in egg vanilla, baking powder, baking soda, salt and remaining water. Slowly blend in flour. Finally, mix in raisins and nuts. Spread the mixture in an oiled, dark colored pan. Bake for 45-60 minutes, until a wooden pick inserted in the center comes out clean. Place on rack and let cool for 20 minutes. Turn out the bread and let cool completely. Wrap airtight and store for 1 day at room temperature before slicing.

[Baked Goods] [Grains & Beans] [Meats] [Poultry]

Grains And Beans

POLENTA WITH GREENS

 This is my idea of comfort food! We slurped it up morning, noon and night in Haiti. For solar cooking, you need to tinker with the ratio of liquid to gruel due to it's great variation of hydration, depending on storage conditions. This dish is quite satisfying alone. It is a standout accompanied with other dishes and is amenable to a great variation of ingredients.

Polenta (or corn meal)                   1 cup
Water (or broth, wine, etc.)             3 cups
Salt, to taste                          (at least a pinch)
Parmesan (or other) cheese,              to taste
Fresh greens,(any kind you choose)       two 2 cups chopped

Put polenta, salt, liquid and cheese in a dark colored, thin walled steel pot and cover. Put in a pre-heated solar oven for 40 minutes to one hour, depending on the breaks. Then, add the chopped greens on top of the cooking polenta, re-cover and steam them inside the oven till wilted (about 15 minutes). Remove pot from the oven and stir greens and polenta together lightly. Serve immediately or refrigerate and snack on it for the next few days, like I do!

Hummus

An all time classic! Easy, versatile, divine in taste, texture and a powerhouse of nutrition. Hummus has just as many ingredient variations as chicken soup! I spread it on my morning toast topped with a leaf of Romaine lettuce. Try thinning it with olive oil, wine or broth for a great dip. (spike it with flavored vinegar, oil or lots of powdered chile pepper) Puree a roasted mild red pepper with the rest of the ingredients for a terrific taste sensation! Serve hummus on a platter, garnished with minced herbs or greens, pine nuts, dried fruits, or just olive oil!

Garbanzo beans                1 cup dried
*Tahini                       1/4 cup   
Lemon juice                   1 TB
Olive oil                     1 TB(optional)
Sesame oil                    1 tsp. (optional)
Black pepper                  ground, to taste
Chili powder                  to taste
Salt or soy sauce             to taste
Garlic, minced or pressed,    to taste

*(Tahini is sesame seed paste)

 I don't soak beans since I get a creamier texture without it. Most chefs recommend not to add salt to cooking beans. Garbanzos (chick peas) probably require the most lengthy cooking of any bean. The solar oven is ideally suited for this. Put your beans with at least 4 times the bean's volume of water in a pot. Put in the solar oven and orient toward the sun. Re-adjust toward the sun every hour or so for 3 or 4 hours. Test the beans, and when acceptably tender, remove. I frequently cook my beans and refrigerate them over night for hummus preparation the next morning.

Shovel the cooked beans into a food processor, blender, mill, or mortar with the other ingredients and blend to a smooth consistency. Its then ready to serve, but will keep under refrigeration for a week.

[Baked Goods] [Grains & Beans] [Meats] [Poultry]

MEATS

ROAST BEEF - Marinated with herbs, spices and vegetables
Kirk White, POB 339, Gardnerville, Nevada 89410

This recipe is ideal for the SUN OVEN. The slow roasting caramelizes the vegetables encasing the meat, creating a true celebration of the Italian heritage!

INGREDIENTS

Beef, chuck Roast cut, 3-4 lbs. (Needs to fit in pan with other items)

MARINADE

Tomatoes           5 fresh, chopped
Carrots            2 fresh, chopped
Celery             2 stalks, chopped
Parsley            1 cup, fresh, chopped
Tomato paste       1 Tablespoon
Garlic             6 cloves, fresh, minced
Wine               1 cup, red
Salt               1 tsp
Bay                2 leaves, dried
Thyme              1 tsp, dried
Fennel seed        1 tsp
Oregano            1 tsp, dried
pepper, black      1 tsp, ground
pepper, cayenne    1 pinch

Mix all the ingredients in a dark colored roasting pan and marinate the chuck roast with the mixture over night. Cover and put in a pre-heated solar oven for 3 to 4 hours (or more) under good sun. A minimum temperature of 180 degrees must be maintained at all times. Serve warm or cold. Slice for sandwiches! Excellent with roasted potato wedges!

[Baked Goods] [Grains & Beans] [Meats] [Poultry]

POULTRY

CHICKEN PAPRIKASH Adapted From Paul Prudhomme's "Seasoned America"
By Kirk White, POB 339, Gardnerville, Nevada 89410

This is a real crowd pleaser.

SEASONING MIX

SALT              1 TB
ONION POWDER      1 tsp
BASIL, DRIED      1 tsp
THYME, DRIED      3/4 tsp
GARLIC POWDER     1/2 tsp
BLACK PEPPER      1/2 tsp
WHITE PEPPER      1/2 tsp
DILL WEED         1/2 tsp

MAIN INGREDIENTS

CHICKEN PIECES              5 to 6
ONION, CHOPPED               2 CUPS
PAPRIKA                     1/4 CUP
TOMATO PASTE                6 OZ
STOCK                       3 CUPS
SOUR CREAM                  8 OZ, LOW/NO FAT IF DESIRED

Coat chicken pieces with seasoning. Add to oiled pan and roast in a pre heated solar oven for about 1 hour. Keep oven temp at least 180 degrees F. at all times! Remove chicken and oven fry the onions in olive oil for 30-45 minutes until transparent and crispy on the edges. Add garlic, remaining seasoning, paprika and tomato paste (moistened with a little stock) and oven roast for 30 minutes . Add rest of stock and the previously roasted chicken. Oven roast for 45-60 minutes,depending on the Sun. Add sour cream and serve over noodles.

SOUR SUDS and SAFFRON Bird
1996 KIRKLAND WHITE, POB 339, Gardnerville, NV. 89410

The recipe that follows is sure to tempt a discriminating palate with subtle balances of sweet, sour, salt and savory. All ingredients are commonly available and many substitutions acceptable.

INGREDIENTS

Chicken                   1 whole cut up (or any variation) 
Broth, chicken            2 1/2 Cups **see below.                                
Soy sauce, mushroom flavored, 1 TB
Beer                      (3 cups) 
(A brew strongly fragrant of hops preferred (ex: Steinlager, NEW ZEALAND)
Saffron,                  1 pinch
Red bell peppers          2 sliced into strips 
Yellow onion,             1 peeled and chopped
Garlic                    4 (or more) cloves, minced. 
Sour cream                1 cup (half or fat free may sub) 
*Orzo                     1 cup 
Parsley                   2 TB minced.

*(sometimes called rizo, a pasta the size and shape of rice)
**1/2 cup for brazing chicken, 2 cups for orzo to absorb)

COOKING

Pre-heat solar oven to at least 350 degrees. Keep oven temp at least 180 degrees at all times! Put poultry pieces, beer, broth, soy and saffron in one or more dark colored pans. Pile the red sliced peppers on top of the poultry and bake, covered for at least an hour in good sunlight In separate pan, oven roast onions and garlic in olive oil till soft and crispy on edges. Add roasted poultry to the onions with peppers and broth. Add sour cream, When dissolved add the orzo. Allow orzo to cook, absorbing pan juices, about 30 minutes. When the orzo is al dente" serve sprinkled with minced parsley or place under a broiler a few minutes for a spectacular finish.

[Baked Goods] [Grains & Beans] [Meats] [Poultry]

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