Eggless Sun Baked “Omelette”

Vegan Frittata

Chickpea flour is a high protein, high fiber, nutritional powerhouse.

Vegan “Omelette”*

Ingredients

1/2 cup chickpea flour

1/4 cup masa harina

1 teaspoon curry powder

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup unsweetened almond milk

1 tablespoon sesame seed oil

1 cup canned pumpkin

1 cup frozen chopped spinach, thawed, excess water squeezed out

For serving:

Tahini

hot sauce

Preparation

Set Sun Oven out to preheat. Line a pie tin with parchment paper, set aside.

In a large bowl, whisk together the chickpea flour, masa harina, curry powder, baking powder, and salt. Add the almond milk and oil; whisk until smooth. In a medium bowl, stir together the pumpkin and the spinach. Using a rubber spatula, fold the pumpkin mixture into the flour mixture. Spread the batter out into the prepared pie plate. Bake the omelette in the Sun Oven until golden and set, 45 minutes to 1 hour. Let cool slightly. Cut into wedges. Drizzle each serving with tahini and hot sauce.

Makes 4 servings.

It’s also gluten free.

Solar Quiche to Go

Quiche Muffins

Make these delightful portable breakfast muffins your own by using your favorite add-ins with the eggs. Any kind of vegetable can be used and the bacon can be replaced with ham or cooked sausage. They keep well in the fridge for up to 4 days and are great for meals on the go. I like to serve them for dinner with a bowl of tomato soup and a salad.

Sunny Savory Quiche Muffins

Ingredients

5 slices cooked bacon, chopped

1 tablespoon olive oil

1 small onion, finely chopped

1 package refrigerated biscuit dough (10 biscuits)

6 eggs

1/2 cup shredded Cheddar cheese

1 cup frozen chopped spinach, thawed, excess water squeezed out

salt

Preparation.

Set Sun Oven out to preheat. Spray the indentations of 10 muffin cups with cooking spray.

In a medium skillet, heat the oil over medium-high heat. Add the onion and sauté until soft, about 5 minutes. Remove from heat and let cool slightly.

Flatten the biscuits into 5-inch rounds and line the muffin tins. Top the biscuits with silicone baking molds. Start baking the biscuit shells in the Sun Oven while preparing the filling.

In a large bowl, beat the eggs. Stir in the chopped bacon, sautéed onions, cheese, and frozen spinach. Season to taste with salt. Remove the biscuits from the Sun Oven. Remove the silicone molds and carefully spoon the egg filling into the shells. Do not over fill*. Return the muffin pans to the Sun Oven and continue baking until the egg fill is set and the shells are golden brown, 40 minutes to 1 hour.

Set pans on a rack a let cool for 5 minutes. Run a knife along the sides of each muffin and remove the tins. Serve warm or at room temperature.

Quiche Shells

*Trust me on this, you do not want to clean cooked egg off the bottom of your Sun Oven. If you have too much filling use the empty indentations to make one or two crustless pies.

 

Meatless Monday Pasta Sauce

Lentil Sauce

This easy to prepare vegetarian pasta topping is a good alternative to traditional meat sauce. Unlike most pasta sauces, it tastes better when served over whole wheat pasta than white.

Easy Sun Oven Lentil Pasta Sauce

Ingredients

1 cup dried green lentils, picked over and rinsed

2 1/2 cups water

1 tablespoon olive oil

2 cloves garlic, minced

1 (8-ounce) can tomato sauce

Salt and pepper to taste

Optional topping

freshly grated Parmesan cheese

chopped flat-leaf parsley

Preparation

Set Sun Oven out to preheat.

In a large pot, combine the lentils and water. Cover and cook in the Sun Oven until the lentils are tender but not falling apart, 45 minutes to 1 hour. Remove the lentils from the Sun Oven and drain. In the same pot, combine the oil, garlic, and tomato sauce. Stir in the cooked lentils. Cover and return the pot to the Sun Oven. Continue cooking until heated through and the flavors have blended. Season to taste with salt and pepper. Serve over whole wheat pasta or brown rice.

Makes 4 to 6 servings.

 

Blackberries, Bain or Blessing?

BlackberriesFighting the Briars

For several years we have been fighting with wild blackberry runners growing in our “landscaped bed” of Louisiana Iris and Philodendron. They’d raise their briar covered runners and I’d cut them off. My work did little except keep them pruned. This past winter was an especially cold one. So cold it killed the Philodendron and the Louisiana Iris. With no competition for nutrients, water and sunlight, the blackberries flourished! A few days ago I noticed they were covered in red berries. That got my attention. Figuring I’d have to fight the birds for them, I checked their ripening every few days. Yesterday, I saw they had turned blue-black. They were ready for picking and I was counting my blessings.

Protection from the Briars

My favorite purchase at the Fletcher, NC, Mother Earth News Fair was a pair of Mud Gauntlets. I had originally bought them as defense against the vicious stinging ants we have in Pensacola. Now I had another use for them – retrieving blackberries from the briary blackberry vines.  They worked great, no scratches or snags on my hands and arms. If you are planning to go into wild spaces foraging for berries, be sure to wear leather boots and long trousers.Blackberries

Making Berry Crisps

Soon I had enough berries to do more than get a few seeds in the grooves of my teeth. I could make a berry crisp using a recipe, Individual Solar Oatmeal Berry Crisps, posted by our Solar Chef.

One of the things I really love about solar cooking is you can be creative without fear of making a total flop. I modified Gabrielle’s recipe by using oat flour instead of wheat and substituting chopped pecans for the walnuts. I used a graniteware pan without the lid and baked it in the Sun Oven® at 250ºF for 1.5 hr under partly cloudy skies. We saved a few berries to use as garnish. Try it, you’ll like it. Oh, berry stains on the gloves? No problem, they’re washable.

Blackberries

Photos by: RustyBuggyEnterprises, Inc.

Additional Articles in this month’s issue:

Billie Nicholson, Editor
May 2014

More Savory Solar Vegan Treats

vegan fritters with peas

Yesterday’s vegan fritters were so good and so easy to make that today I whipped up another batch with different add-ins.

This combo came out flatter, looking more like pancakes or cookies, but they were just as tasty.

Vegan fritters will be making frequent appearances around here. On a bright sunny day like today they were fully cooked in under 30 minutes; leaving the Sun Oven available for more solar cooked goodies. Oh, and just so you know – be sure to tell your family these treats are savory no matter how much they may look like cookies.

Vegan Veggie Fritters with Peas

Ingredients

1/2 cup chickpea flour

1/3 cup all-purpose flour

1/2 teaspoon baking soda

1 teaspoon curry powder

1/2 teaspoon salt

2/3 cup plain, unsweetened almond or soy milk

Read more »

Sun Roasted Carrots

Carrots with Thyme

Solar roasting carrots brings out their natural sweetness and they couldn’t be easier to prepare.

Just peel, rub with butter or olive oil, spread them out in a baking dish, season with fresh thyme, add salt, cover, and cook in the Sun Oven until soft.

Then remove the cover and continue cooking until any liquid has evaporated and they begin to brown. They go great with grilled meats or fish.

Split Pea Soup – Bacon Optional

Dutch Oven

This soup is good with or without the optional bacon. Plus, the bacon isn’t added until the end so everyone can make their own choice.

Have it Your Way Split Pea Soup

Ingredients

2 tablespoons olive oil

1 onion, diced

3 cloves garlic, minced

1 large carrot, diced

2 stalks celery, diced

1 tablespoon dried marjoram

Read more »

Solar Beans for All Your Needs

Bonito Pasta e Ceci

Cooking times for dried beans can be very unpredictable. A lot depends on the age of the bean. A forgotten bag from who know’s when in the back of the cupboard will probably not cook as fast as the one you bought yesterday. That’s one of the reasons I like to precook mine and store them in the fridge or freezer. They keep well, in their own liquid, up to three days if refrigerated or 3 months if frozen. It’s also a good way to take advantage of a sunny day if your Sun Oven isn’t being used for something else. Don’t let the fact that you didn’t plan ahead by soaking them overnight stop you. They’ll need to cook a little longer but will taste just as good. Just follow a few simple steps and you’ll always have some on hand to be enjoyed on their own or in recipes.

1 – Put the beans in a large bowl or pot filled with water and pick out any shriveled or broken beans in addition to any pebbles.

2- Drain the beans in a colander and rinse well.

3 – Put the rinsed beans into a large pot and add enough water to cover by about 1 inch.

4 – Place a lid on the pot and cook in the Sun Oven; adding about 1 teaspoon salt per 1/2 pound of beans when they start to soften. Start checking after about 45 minutes of cooking

5 – Continue cooking until tender.

6 – Drain if serving immediately or store in covered containers in their cooking liquid.

 

Rocket Dave’s Solar Ribs

Rocket's Ribs

Despite it’s reputation for being a great big freeway, Los Angeles is a fantastic walking city. The hilly neighborhoods are dotted with hidden public staircases that are both fun and challenging to climb. Turn off of a bustling city street, walk a short distance, and you’ll find yourself immersed in nature. You might even spot some wildlife. I’ve seen raccoons, skunks, coyotes, and deer; all within the city limits. Urban hiking is also a good way to make new friends. Just about every weekend there are groups, lead by urban hiking enthusiasts, that attract quite a following. It was on one of these hikes that I casually mentioned my Sun Oven to a fellow walker, and much to my surprise he replied, “I have one of those. I love it. I use it all the time.” Here’s how he solar cooks ribs;

Rocket’s Ribs

Ingredients

1 rack (about 3 pounds) babyback ribs

the juice from two lemons

1 sprig rosemary

Read more »

Solar Breakfast for Dinner

Bacon!

If you’re not a very late riser it probably won’t be practical to serve this in the morning. Luckily, most people seem to really enjoy breakfast foods for dinner every now and then.

Sun Oven Strata

Ingredients

8 ounces French bread, (about 2 cups) cut into 1-inch cubes

8-ounces  (2 cups) Cheddar cheese, shredded, divided

6 Roma tomatoes, chopped (about 2 cups)

6 eggs

Read more »

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