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Oven Pot
Healthy Cooking With a Solar Oven
Everyone wants to eat healthy, but who has the time? Especially if you have kids, you’re lucky if you have time to cook, let alone worry about it being healthy. That’s what is so great about cooking with a solar oven: it takes very little time to prepare, doesn’t have to be watched, and can produce some great tasting (and healthy) results.
First things first, you need to have a solar oven. You can make one yourself, but why spend the time? www.SurvivalOvens.com has a simple, well built model, and better yet it’s pretty inexpensive. Do you have your oven? Fantastic. Now just go out and find a sunny spot in your backyard. Set up the oven, and if at all possible point it due south. Now just find a good ovenproof pot or casserole dish, and you’re ready to go. Keep in mind the darker the pot, the higher the temperature it can reach.
Now, onto the cooking. Grab a small top round of beef from the grocery store, along with some carrots, celery, onions, garlic, potatoes, and some cheap red wine. Got everything? Perfect. Rinse off the potatoes and peel them, then rinse again (they grow in dirt, dirt tastes bad). Cut into half inch pieces and throw in the pot. Scrub the carrots and slice into coins, then dice the onions and celery and add to the pot. Smash the garlic and take off the paper, then you guessed it, throw it in. Put in the top round and then pour the red wine in, about half a bottle. Put the lid on and into the solar oven it goes for about 6 hours (longer is fine, you can do it before you go to work if you want).
Not only is this the best pot roast you’ll ever have, it’s good for you. There is very little fat coming from the top round, which is a very lean cut. You get beta carotene from the carrots, fiber from the potatoes, and minerals from the onions and garlic. Studies have shown than tannins can help with a healthy heart, so even that little bit of red wine is good for you. Oh, and don’t worry about the alcohol content if you have kids, it all cooks out.
The biggest problem that you’ll have with this dish is what to do with all of the leftovers. Don’t worry, we have plenty of ideas. You can shred the beef and make all kinds of things, from tacos to sandwiches, or just toss it with pasta for a quick and healthy meal. If you want to use all the leftovers, shred the beef, then just put some mashed potatoes over everything and put back in the solar oven for 3 hours. Very easy, rustic, and healthy shepherd’s pie.
Need some other suggestions? Try serving the sauce made from the roast over a sauteed chicken breast, or over rice pilaf. Still very healthy, and since you’ve already cooked half the meal, very little work.
And to think, all that is from just one recipe. Imagine everything that you could come up with if you had a mere ten recipes! So go ahead and try it, have fun. Make your family a delicious, nutritious, and easy meal in your solar oven next weekend. You’ll be amazed how easy it truly is.
About the Author
Karianna Perry, http://www.survivaloven.com
How could I cook chicken kale and coucous in one pot in the oven?
I want to create a one pot meal and the only recipes I can find which are similar to what I want to do include potatoes. I'm worried about the coucous soaking up too much of the precious kale juices... Any suggestions from cooking masterminds are welcome!
Place couscous in bottom of pot. Add an equal amount of liquid (chicken broth) Place the chicken on top of the couscous . Cover pot. Bake @ 350* f for 1 hour Remove from oven . Add kale to the couscous and chicken.Cover and place pot in oven for additional 30 minutes to cook kale.* Season chicken with any spice you like prior to placing into pot.The chicken will be moist and tender and will season the couscous .Enjoy = )
Solar Baked Corn Bread with Pot Roast!!!