Fine Fare on the High Seas
By Vesanto Melina, MS, RD
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 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.
The Pantry
Staples for the vegetarian sailor are grains, the smaller, faster-cooking legumes (lentils, split peas, mung beans, adzuki beans), and canned or packaged goods. Grains and legumes can be stored in sealed bags or plastic containers. As cans are often kept in bins that open from the top (for example, under seats in the dining area) and you can't see the labels, an easy way to distinguish the contents is to write identities on the tops.
Tofu in aseptic packaging can be mashed and seasoned for sandwich fillings, or cubed and marinated for stir-fries. Peanut butter, widely available in the ports you'll reach, is not only a spread, but can be the basis for delicious sauces, as in the African Stew recipe on the next page. When you reach a town with health food or ethnic stores, stock up on tahini to use as a base for salad dressings, sauces, and spreads.
It's likely that you'll become very creative with your use of whatever herbs and spices you have at hand. Take small packages of coriander, cumin, cayenne, cinnamon, chili, dried garlic, onion, and ginger. Exotic vinegars, toasted sesame oil, nutritional yeast, and hot sauces keep well without refrigeration; these will add a nice touch to many dishes. Blends such as curry, vegetable seasoning, and vegetable stock powder or cubes allow you to turn out flavorful meals with few ingredients. Curry pastes are tremendously helpful; Patak's Mild Curry Paste is an outstanding example, widely available and requiring no refrigeration. For items that must be refrigerated after opening, such as bottled lemon juice or soy mayonnaise, purchase small jars.
Preparation
When you reach port or drop anchor after a long day of sailing, a top priority for food preparation is generally speed. Space limitations encourage you to use as few dishes and utensils as possible. Non-slip mats, available at boating stores, will help keep your cutting board or bowl in place on the counter.
It helps to know half a dozen quick and easy menu items. (Campers and kayakers take note of these recipes as well!) Couscous salads are ideal, as you simply add boiling water, a few seasonings, and let the couscous sit while you chop or grate colorful veggies to add. For heartier grain salads, add a can of drained chick peas (garbanzo beans). Brown rice and small legumes do not require presoaking; however, presoaking for 4-6 hours will decrease cooking time.
When you're out at sea for a while, sprouting may be the easiest way to get fresh veggies. A fine mesh bag can be hung up to allow rinsing while the sprouts grow. Keep alfalfa seeds, mung beans, and regular or French (small) lentils for this purpose.
Instant Snacks
Produce markets in foreign ports yield an exotic range of fruits and flavors you've never experienced. Breakfast or dessert, though simple, can be a feast for the eye, as in the photo on the previous page. Dried fruit, nuts, and trail mixes (perhaps with added chocolate or carob chips) are sure to be well received. Bread and toast taste delicious with a thin layer of tahini and a thin layer of blackstrap molasses or other sweet spread.
The recipes that follow have been selected because of ease, great flavor, and the availability of ingredients. Once you get the general idea, ingredients can be varied according to what's on hand or at local markets. The first four recipes are adapted for galley cooking from Cooking Vegetarian by Melina and Forest; the others are from Becoming Vegetarian by Melina, Davis, and Harrison.
AFRICAN STEW
(Serves 4)
Peanut butter makes a creamy sauce for this nutrition-packed stew. Lemon juice and a dash of hot seasoning, added at the end, give a lively nuance to the flavor. Vegetable stock can be made from cubes or powder.
1 onion, chopped
1 Tablespoon vegetable oil
4 cups water or vegetable stock
2 cups peeled, diced yams or sweet potatoes
1-1/2 cups canned, drained chickpeas
1 cup brown or white rice
1/4 teaspoon salt
1/4 cup peanut butter
2 cups chopped collards, kale, or other greens
2 Tablespoons lemon juice
Dash of chili sauce, chipotle sauce, or Tabasco
In large pot, sauté onion in oil over medium heat for 3-5 minutes. Add water, yams, chickpeas, rice, and salt and simmer for 45 minutes.
In a 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 5 minutes. Stir in lemon juice and chili sauce and adjust seasonings to taste.
| Total calories per serving: 517 | Fat: 16 grams |
| Carbohydrates: 83 grams | Protein: 15 grams |
| Sodium: 456 milligrams | Fiber: 2 grams |
High in iron.
CURRY IN A HURRY
(Serves 4)
Red lentils are the fastest-cooking legume, allowing you to produce a tasty curry in minutes. (Green, gray, or brown lentils require 45 minutes of cooking.) A single spoonful of good quality curry paste brings a rich blend of spices of the East into your galley. If you have leftover vegetables such as carrots, cauliflower, or zucchini on hand, add these to the curry in the last 5 minutes of cooking. Serve with white basmati rice, or brown rice that has been presoaked and then cooked, and you'll have a nourishing meal in about half an hour.
1 cup chopped tomato
1/2 onion, diced
1 clove garlic, minced (optional)
1 Tablespoon mild curry paste (or to taste)
1 cup dried red lentils
2-1/2 cups water
1/2 teaspoon salt
Sauté tomato, onion, garlic (if using), and curry paste in pot over medium heat for 3 minutes. Stir in lentils, water and salt; bring to a boil, cover, lower heat and simmer for 20 minutes. Adjust seasonings.
| Total calories per serving: 164 | Fat: <1 gram |
| Carbohydrates: 30 grams | Protein: 12 grams |
| Sodium: 326 milligrams | Fiber: 8 grams |
COUSCOUS SALAD
(Serves 4)
Couscous, sometimes known as "Moroccan pasta," is made from durum wheat that has had the bran and germ removed. It has been coarsely ground and precooked, making it very quick to prepare. For flavor and color, we have added currants, sweet red pepper, and parsley; however, necessity may force you to try other winning combinations.
1 cup couscous
1/4 cup currants
1 cup boiling water
1/2 teaspoon salt
Pinch of pepper
1/2 teaspoon ground cumin
1/4 teaspoon coriander seeds, crushed (optional)
1 Tablespoon tahini
1 Tablespoon lemon juice
1/4 cup finely diced red bell pepper
2 Tablespoons finely chopped fresh parsley or greens
Combine couscous, currants, boiling water, salt, pepper, cumin, and coriander (if using) in bowl. Cover bowl with plate to keep in steam, and set aside to cool for about 15 minutes.
In small bowl, mix tahini and lemon juice together; stir into couscous along with red pepper and parsley. Gently toss with fork.
| Total calories per serving: 195 | Fat: 3 grams |
| Carbohydrates: 36 grams | Protein: 7 grams |
| Sodium: 298 milligrams | Fiber: 3 grams |
SESAME TAHINI SALAD DRESSING
(Makes 1 1/4 cups)
This dressing may be mixed in a bowl or jar, or made in a blender if your boat has such luxuries. It's wonderful on salads, rice, steamed vegetables, or baked potatoes.
1/2 cup tahini
1/4 cup lemon juice
1 teaspoon Dijon mustard
1-3 cloves garlic, minced
2 Tablespoons soy sauce or tamari
1/2 teaspoon pepper
1/2 cup water
Combine all ingredients with fork in bowl or jar, or purée in blender until smooth. Tahini varies in thickness from brand to brand, so you may want to vary the amount of water slightly.
| Total calories per 2 Tbsp serving: 78 | Fat: 7 grams |
| Carbohydrates: 3 grams | Protein: 3 grams |
| Sodium: 211 milligrams | Fiber: 1 gram |
QUINOA SALAD WITH LIME DRESSING
(Serves 4)
Quinoa (pronounced keen-wa) is a handy whole grain to have on board because it cooks in just 20 minutes. When harvested, quinoa is coated with a slightly bitter resin that can be removed by rinsing, though most commercial quinoa has been pre-rinsed. For certainty, wash the grain using a fine sieve. Quinoa expands when cooked, to become very light.
1-1/2 cups water
1 cup quinoa
1/2 cup diced cucumber
1/2 cup corn kernels (canned, fresh, or frozen)
1/4 cup diced sweet red pepper
2 Tablespoons finely chopped green onion
4 teaspoons finely chopped cilantro, parsley, or leafy greens
Bring water to a boil; add quinoa. Cover, lower heat, and simmer for 15 to 20 minutes or until water is absorbed. Let cool. Add cucumber, corn, red pepper, green onion, and cilantro.
Lime Dressing
(Serves 4, over Quinoa Salad)
3 Tablespoons lime juice
3 Tablespoons canola oil (optional)
1/2 teaspoon toasted sesame oil
1/2 teaspoon salt
Pinch of pepper
In small bowl, or jar with lid, combine all the ingredients. Pour over quinoa mixture and toss gently with fork. Adjust seasoning.
| Total calories per serving: 189 | Fat: 3 grams |
| Carbohydrates: 35 grams | Protein: 6 grams |
| Sodium: 345 milligrams | Fiber: 3 grams |
High in iron.
CARROT AND TAHINI SANDWICH FILLING
(Serves 2)
This filling has a tuna-like texture. Be sure to grate the carrots with the fine part of your grater for the best effect. Add all, any, or none of the optional ingredients.
2 medium carrots, finely grated
1/4 cup tahini
Pinch salt and pepper (or to taste)
Optional ingredients:
2 teaspoons vegan mayonnaise
4 teaspoons nutritional yeast
2 Tablespoons minced onion
2 Tablespoons minced celery
Kelp or dulse powder
In small bowl, combine all ingredients. Use as a sandwich spread.
| Total calories per serving: 213 | Fat: 18 grams |
| Carbohydrates: 12 grams | Protein: 7 grams |
| Sodium: 30 milligrams | Fiber: 5 grams |
Thanks to David Melina and Kavyo Crawford for assistance with photography, and to Kavyo Crawford and Giles Hirst for outstanding sailing experiences in the British Virgin Islands and from Camden, Maine, to Newport, Rhode Island. Recipes are from Cooking Vegetarian by Vesanto Melina and Joseph Forest, published by John Wiley & Son (USA) and Macmillan Canada (in Canada), and from Becoming Vegetarian by dietitians Vesanto Melina, Brenda Davis, and Victoria Harrison, published by The Book Publishing Company (USA) and Macmillan Canada (in Canada).
