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NUTRISPEAK by Vesanto Melina MS, RD
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There’s nothing like the wind in your hair and saltwater spray on your
face to help build up an appetite. At the same time, food preparation
aboard a sailing vessel presents a unique set of challenges.
Water,
fuel, refrigeration, and preparation time may be in short supply; stove
burners, counter space, and storage are generally limited. There may be
many miles of rolling waves between you and a produce market. As the
boat lurches, chopping food can be a daunting task, and any open
cupboard or oven door is likely to swing wildly back and forth.
Nonetheless, the galley is one of my favorite spots on a boat, and
one’s culinary creations are certain to be met with great enthusiasm by
the rest of the crew.
Staples for preparing healthy on the high seas include the faster
cooking grains (such as quinoa, white rice, millet, and couscous, all
ready in 15 to 20 minutes) and the smaller, faster cooking legumes
(lentils, split peas, mung beans, adzuki beans, all ready in about 45
minutes.) Red lentils are fastest of all, at 20 minutes. As canned goods
are often kept in bins that open from the top, to quickly distinguish
the contents, write their identities on the tops with a marking pen.
Tofu in tetra packs can be mashed and seasoned for sandwich fillings, or
cubed and marinated for stir-fries. Peanut butter is not only a spread,
but can be the basis for delicious sauces, as in the
African Stew recipe
below.
You’ll likely become very creative with whatever herbs and spices you
have at hand. Take small packages of curry, cumin, cayenne, cinnamon,
chili, dried garlic, onion, and ginger. Exotic vinegars, toasted sesame
oil, nutritional yeast, hot sauces, and curry pastes (such as Patak’s
mild) keep well without refrigeration and add a nice touch to simple
dishes. Vegetable stock powder or cubes allow you to turn out flavourful
soups and stews with few ingredients. During preparation, non-slip mats
keep your cutting board or bowl in place on the counter. (Available at
boating stores.)
It helps to know half a dozen quick and easy menu items.
(Campers and
kayakers also take note of these ideas.) Couscous salads are ideal.
Simply add boiling water, a few seasonings (such as cumin, salt and
pepper) and let the couscous sit for about 15 minutes while you chop or
grate colourful veggies (such as red pepper and parsley) to mix in,
perhaps along with currants and a lemon-tahini dressing. For an entire
meal, add a can of drained chickpeas.
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When you’re at sea for a while, sprouting may be an easy way to get
fresh veggies. A fine mesh bag can be hung, allowing twice-daily rinsing
while the sprouts grow. Keep alfalfa seeds, mung beans, and regular
green or brown or French (small) lentils for this purpose.
For instant snacks, trail mixes are sure to be well received. Make your
own blend of dried fruit (figs, dates, currants, cranberries, cherries,
raisins, mango); nuts (with almonds for calcium, cashews for zinc,
walnuts for omega-3 fatty acids, and the occasional Brazil nut for
selenium); and perhaps chocolate or carob chips or candied ginger. |
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Big thanks to my dear daughter
Kavyo Crawford for wonderful sailing adventures in the British
Virgin islands and off the coast of Maine and Rhode Island! |
African Stew
From Becoming Vegetarian
and from
Raising Vegetarian Children.
Makes four small or two hearty servings
1 onion, chopped
1 tbsp vegetable oil
4 cups water or vegetable stock from
cubes or powder
2 cups peeled, diced yams or sweet potatoes
1-2 cups canned, drained chickpeas
1 cup brown or white rice
1⁄4 tsp salt
1⁄4 cup peanut butter
2 cups chopped kale, collards, or other greens
2 tbsp lemon juice
Dash chili sauce, chipotle sauce, or Tabasco
In large pot, sauté onion in oil over medium heat for three to five
minutes. Add water, yams, chickpeas, rice, salt, and simmer for 30 to 45
minutes (use the longer time for brown rice). In small bowl, blend
peanut butter and 1⁄2 cup of hot liquid from stew to make a smooth
paste. Stir into stew along with greens and cook for five minutes. Stir
in lemon juice, chili sauce, and adjust seasoning to taste. Serve with
rice or bread.
Vesanto Melina is a registered dietitian and co-author of the
Raw Food Revolution Diet, Food Allergy Survival Guide, Becoming Vegetarian, Becoming Vegan,
and Raising Vegetarian Children. |
