Hungarian Style Solar Stew

Pork Paprikash

Slow simmered solar stews are some of my favorite Sun Oven supper foods.

Solar Pork Paprikash Stew


1 tablespoon all-purpose flour

1/2 teaspoon salt

1/4 teaspoon pepper

1 pound pork tenderloin, trimmed of fat and cut into chunks

1 tablespoon olive oil

1 onion, chopped

1 red bell pepper, seeded and chopped

1 tablespoon paprika

3/4 cup chicken broth

3 tablespoons sour cream

Egg noodles


Set Sun Oven out to preheat.

Combine the flour, salt, and pepper in a large zip-close bag. Add the pork and shake to coat evenly. Heat the oil in a Dutch over medium heat. Working in two batches, add the pork. Brown on all sides and transfer to a plate. Add the onion and bell pepper to the Dutch oven and cook until the vegetables begin to soften, about 5 minutes. Stir in the paprika. Add the broth and stir, scraping up any browned bits. Return the pork with any juices to the Dutch oven. Cover and transfer to the Sun Oven. Cook until the pork is tender, 1 to 1 1/2 hours. Remove from Sun Oven and stir in the sour cream just before serving. Serve over cooked egg noodles.

Makes 4 servings.

Berry Buttery Crumble

Black Berry Crumble

I combined two of my favorite breakfast products, Kodiak Cakes flapjack mix and Uncle Sam original cereal, to make one of my favorite deserts – berry crumble. Serve it plain or topped with vanilla ice cream.

Solar Blackberry Crumble


1 can (15-ounce) blackberries in light syrup, drained, liquid reserved (any kind of canned berries can be used)

1 1/2 tablespoons corn starch

3 tablespoons sugar, divided*

1 teaspoon freshly squeezed lemon juice

1/2 cup Kodiak Cakes flapjack mix

1/4 cup cold butter, cut into small cubes

2/4 cup Uncle Sam Original cereal



Set Sun Oven out to preheat. Spray 4 metal cups or ceramic ramekins with cooking spray; set aside.

In a small sauce pan, gradually whisk 1/3 cup of the drained blackberry liquid into the corn starch. Whisk in 2 tablespoons of the sugar. Heat the mixture over medium-high heat, stirring constantly, until it thickens. Remove from heat. Gently stir in the remaining 2 tablespoons sugar, the blackberries, and lemon juice; set aside.

In a medium bowl, use you fingers to work the butter into the flapjack mix until pea sized clumps are formed. Continue using your fingers to mix in the cereal.

Divide the blackberry mixture evenly among the prepared baking cups. Sprinkle 1/4 of the flapjack mixture over the berries, pressing gently into the filling. Sprinkle with a little cinnamon. Place the cups in a baking pan and bake in the Sun Oven until the filling is bubbling and the topping is golden, about 40 minutes.

Makes 4 servings.

*Add more sugar if you prefer a sweeter snack. With just 3 tablespoons this desert is not very sweet (but I like it that way).

Frittata Mexicana

Mexicana Frittata

This frittata is reminiscent of nachos. Omit the toppings and it can be used to make sandwiches. Like most frittatas, it is good warm or at room temperature.

Solar Frittata Mexicana


For the frittata:

4 large eggs, at room temperature

2 tablespoons cornmeal

1/2 teaspoon salt

1/2 cup salsa

1 cup frozen corn kernels, thawed

3 tablespoons sour cream

1/4 cup shredded Mexican cheese blend

2 green onions, thinly sliced

For the topping:

1 cup vegetarian refried beans, heated

1/2 cup salsa

3 tablespoons sour cream

1/4 cup shredded Mexican cheese blend

2 plum tomatoes, chopped



Set Sun Oven out to preheat. Spray a round cake pan or pie tin with cooking spray; set aside.

In a large bowl, whisk together the eggs, cornmeal, and salt. Mix in the corn, salsa, sour cream, cheese, and green onions. Pour the mixture into the prepared pan. Cover and cook in the Sun Oven until set; 35 to 50 minutes. Transfer to a serving plate. Top with dollops of beans, salsa, and sour cream. Sprinkle with tomatoes and cheeses. Cut into four slices and serve.

Makes 4 servings.


Split Pea Soup with Kale

Split Pea & Kale

Kale adds color and texture to this classic comfort food. Serve it with grilled cheese sandwiches or grilled brats.

Solar Split Pea Soup with Kale


2 tablespoons olive oil

2 onions, finely chopped

2 stalks celery, finely chopped

3 carrots, finely chopped

2 cloves garlic, minced

1 tablespoon dried marjoram

1 pound dried spit peas, picked over and rinsed

6 cups water

1 bunch kale, ribs removed, thinly sliced

Salt and pepper to taste


Set Sun Oven out to preheat.

Pour the oil into a large pot. Stir in the onions, celery, carrots garlic, and marjoram. Add the split peas and water. Stir in the kale. Cover and cook until the peas are very tender, 1 1/2 to 2 hours. Season to taste with salt and pepper.

Makes 10 to 12 servings.


Buttery Solar Roasted Squash

Maple Squash-300x225

Sun Glazed Maple Squash


1 (about 2 1/2 pounds) winter squash, any kind except spaghetti

1/3 cup pure maple syrup

2 tablespoons butter, melted

1/8 teaspoon ground cayenne pepper


Set Sun Oven out to preheat. Spray two baking pans with cooking spray or line baking racks with silicone mats or parchment paper.

Wash the squash. Cut in half lengthwise. Scoop out the seeds and discard. Cut the squash into 1 1/2-inch thick slices or wedges, cut side up. Arrange the pieces in a single layer in the baking pans or on the racks. In a small bowl, mix together the maple syrup, butter, and cayenne. Brush the squash with the glaze. If using baking pans, cross stack them in the Sun Oven. Roast squash until tender, about 1 hour.

Makes 6 servings.

Making the Most of Your Sun Oven


Whenever I’m making something boring in my Sun Oven, like a pot of plain rice, I check my refrigerator drawers for vegetables in need of being rescued. Those loose mushrooms, the lone zucchini, or the half bell pepper that in the past would have gone to waste. Then I chop everything up, toss it with some olive oil, and sauté it in a pie tin that doubles as a lid for the pot with the rice. The cooked veggies can be used in sandwiches, pasta sauces, or mixed in with that boring old brown rice in the pot below. Just keep in mind that the vegetables will cook faster than the rice and remove them from the Sun Oven as soon as they’re ready.

Shrooms w:lid

Solar Baked Cream of Wheat with Bananas

Banana Pudding

Bananas release a lot of sweetness during baking so I use unsweetened, plain almond milk in this simple recipe. Sweetened or flavored varieties can be used if you like. And regular (not instant) Cream of Wheat can be used in place of the harder to find whole grain kind.

Sun Oven Baked Cream of Wheat


1/3 cup whole grain Cream of Wheat

1/4 teaspoon salt

1 3/4 cups almond milk, any kind

1 ripe banana, slightly mashed

ground cinnamon for serving


Set Sun Oven out to preheat. Spray 4 custard cups with cooking spray. Place a kitchen towel in a baking pan.

In a medium bowl, whisk together the Cream of Wheat and salt. Whisk the almond milk. Stir in the mashed banana. Spoon the mixture into the prepared custard cups. Place the cups on in the prepared baking pan. Cover and cook in the Sun Oven until the Cream of Wheat begins to bubble, about 40 minutes. Cool completely at room temperature then cover with plastic wrap and refrigerate for at least 1 hour or overnight. Dust with cinnamon just before serving.

Solar Chinese Inspired Chicken


Serve this sweet and sour chicken over white or brown rice.

Sun Oven Chinese BBQ Chicken


1 onion, finely chopped

1/3 cup ketchup

3 tablespoons brown sugar

2 tablespoon hoisin sauce

2 tablespoons soy sauce

2 tablespoons dry vermouth

2 cloves garlic, minced

6 whole chicken legs (leg and thigh), skin removed


Set Sun Oven out to preheat. Spray a large, lidded roasting pan with cooking spray.

In a large bowl, stir together the onion, ketchup, brown sugar, hoisin sauce, vermouth, and garlic. Add the chicken, turning to coat. Arrange the chicken in a single layer in the prepared roasting pan. Brush the chicken with the remaining sauce. Cover and cook in the Sun Oven, 1 to 1 1/2 hours.


Solar Snack


Yesterday’s Curried Solar Black Beans, Squash, and Rice left me with half a bunch of  kale. All to often in these cases the odd amount of unused vegetables will go to waste. Luckily, kale can easily be transformed into a tasty, healthy, solar snack.

Sun Oven Kale Crisps

(adapted for the Sun Oven from “The Meat Lover’s Meatless Cookbook”)


1/2 bunch kale

1 1/2 teaspoons olive oil

salt to taste

1/8 teaspoon red pepper flakes


Set Sun Oven out to preheat. Line a baking rack or pan with parchment paper or a silicone baking mat.

Using a sharp knive, remove the tough rib of each kale leaf. Wash the leaves and dry thoroughly, use a salad spinner if you have one. Cut the leaves into pieces.

Put the leaves in a medium sized bowl.

Add the olive oil, salt, and red pepper flakes. Use your hands to mix until all the leaves are coated with oil.

Arrange the kale in single layers on the prepared baking rack or pan. Bake in the Sun Oven 10 to 12 minutes or until the kale is crisp.


Spicy Sun Oven Black Beans and Rice

Curried Black Beans

The contrast of the black beans and orange squash make this appealing to both the palate and the eye.

Curried Solar Black Beans, Squash, and Rice


1 butternut squash, peeled, seeded, an cut into 1-inch pieces

2 tablespoons olive oil, divided

1 onion, chopped

2 tablespoons peeled fresh ginger, chopped

3 cloves garlic, minced

1 cup brown rice

2 teaspoons hot curry powder

1/2 teaspoon ground allspice

1/2 teaspoon salt

2 cups hot water

1 1/2 cups previously cooked black beans

1/2 bunch kale, stems removed, thinly sliced


Set Sun Oven out to preheat.

Spay a baking pan with cooking spay. Spread the squash out in the pan in a single layer. Drizzle with 1 tablespoon of the oil and season with salt. Roast in the Sun Oven until tender, 40 minutes to 1 hour. Remove from Sun Oven and set aside.

In a large pot, toss the remaining tablespoon oil with the onion, ginger, and garlic. Cover and sauté in the Sun Oven until the onions begin to soften, about 20 minutes. Heat the water along side the onions. Stir in the rice, curry powder, allspice, salt, beans, kale, and water. Cook, covered, until the water has all been absorbed, about 45 minutes. Remove pot from Sun Oven and stir in the roasted squash.

Makes 4 servings.


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