Recipes and Provisioning
Provisioning List
Food Links
Drinks Recipes
Food Recipes
Can you sail and eat well without refrigeration? Absolutely! And here's how.
When sailing alone, I often make one-pot vegetarian meals. To save on cooking time I use a pressure cooker and sometimes use a wide mouth Thermos bottle to slow cook foods such as brown rice and dry beans. Now that my wife has taken over much of the cooking, we get a lot more variety. She even bakes bread in a pan placed inside a big aluminum pot on top the stove which gets covered with aluminum foil to reflect back the heat. I still like to make some of my favorite recipes, such as corn bread in a covered frying pan. We do not use much canned food and never buy those expensive freeze-dried specialty meals that taste like a chemical concoction. We do use dried soy bean curd and soya mince, or TVP as it's called in the US. This dried soybean product is one of the most perfect cruising foods - compact, cheap, quick cooking, high protein - we put it in soups, stews, stir-fried vegetable dishes, use it as a substitute for ground beef in spaghetti and lots more. It's available at Bulk Foods stores in the US and at most supermarkets in other countries we've been to such as South Africa, Brazil, Venezuela and several countries in the Caribbean area..We base many of our meals around rice, pasta or bread with fresh vegetables and chicken or fish whenever we get them. We also grow mung bean sprouts in a sprouting tray. Breakfast for me is often just uncooked oats soaked in milk with fruit added or maybe cornbread with some fruit (see bOatmeal recipe). I used to boil my oats into a gluey gruel as most Americans do (a necessity perhaps in northern winters, but hard to choke down in the tropics). Then many years back a German guest crew of mine suggested to mix the oats with a couple spoons of nonfat milk powder, add water, cinnamon and sliced bananas or raisons and let soak for a few minutes. "We Germans do not boil our oats into this disgusting tasteless pot of glue. This is baby food," she spat at me as she dumped the mess overboard. I hated to admit it, because she was such an overbearing obnoxious wench, but she was right. I had been regimented by generations of mothers in our family with the glue pot oatmeal and though I hated it, tradition was hard to overcome.
For snacks we have homemade granola or oatmeal raison cookies or store bought whole wheat crackers topped with ripe banana or papaya or a bag of mixed raisons and peanuts, popcorn or whatever else looks good in the local shops. Most types of highly processed high-fat junk foods and sugar-laden snack foods are not to our taste and not within our budget. Because of no refrigeration, we shop frequently for perishables whenever it's convenient and buy foods based on how well they keep without refrigeration. If it's particularly hot and we're in an anchorage where ice is available nearby we will fill a small portable cooler to use for cool drinks. Generally, we don't try to refrigerate food items since we would need a larger cooler and fetching that amount of ice regularly is an expensive hassle.
Provisioning
You can tackle the provisioning quandary in a number of ways. Some people make
up a menu for say two weeks and then plan on repeating it. Then they use that
menu to work out how much of which foods they will need for a certain length of
time. We are nowhere near as organized as that. I've even seen a few folks who
have a list taped to the inside of every food locker listing its contents which
they update every time they take something out and use it. That is a great way
to organize your boat, but I would watch anyone who is doing that very carefully
for other signs of obsessive compulsive disorder!
Below is a sample provisioning list we use before setting out on a long voyage. This list will vary considerably according to what's available in our current location. The main point is we avoid highly processed or expensive imported foods whenever acceptable substitutes are available. The easiest way we've found to calculate how much non-perishable food we need for an extended cruise is to first make a list of all the foods we generally use. Then we make a rough guess how much of each item one person will consume in an average week and then multiply that by the number of people and weeks before our next major provisioning stop. Here is a sample of a typical provisioning list:
Item
Amount Per Week x 2 Persons x 12 Weeks
Pasta (several
types) 0.75 lb 1.5
lbs 18 lbs
Oats
(quick)
0.5 lbs
1 lb
12 lbs
Nonfat Dry
Milk
0.5 lb
1 lb
12 lbs
Whole Wheat
Flour
0.5 lb
1 lb
12 lbs
White
Flour
0.5 lb
1 lb
12 lbs
Corn
Flour
0.25 lb 0.5
lb
6 lbs
Baking
Yeast
-
-
1 can
Baking
Soda
-
-
1 small box
Baking
Powder
-
-
1 can
Soya Mince (TVP)
0.5 lb
1 lb
12 lbs
Brown
Rice
0.5 lb
1 lb
12 lbs
Mung
Beans
0.25 lb
0.5 lb 6
lbs
Red
Beans
0.25 lb
0.5 lb 6
lbs
Nuts
0.25 lb
0.5 lb 6
lbs
Raisons
0.25 lb
0.5 lb 6
lbs
Pure Cocoa
Powder
-
-
3 lbs
Decaffeinated
Coffee
-
-
3 large jars
Brown
Sugar
0.25 lb
0.5 lb 6
lbs
Canned
Tuna
1
can
2 cans 24 cans
Tomato
Paste
1
can
2 cans 24 cans
Canned
Corn
1
can
2 cans 24 cans
Whole Wheat Crackers 1/2
bag
1 bag 12
bags
Natural Peanut
Butter
-
-
2 jars
Fruit
Preserves
-
-
3 jars
Olive
Oil
-
-
2 qts
Soy
Sauce
-
-
3 qts
Mustard
-
-
5 bottles
Popcorn
-
-
1 lb
Canned / Dried Mushroom -
-
12 cans + 1 bag dried
Canned
Peaches
-
-
6 cans
Baked
Beans
-
-
3 cans
Parmesan
Cheese
-
-
2 bottles
Tofu in UHT
boxes
-
-
4 boxes
Rice and Egg Noodles 0.25 lb
0.5 lb
6 lbs
Grape Nuts
Cereal -
-
2 boxes
Millet
-
-
2 lbs
In addition to the spices and perishables listed below there are a few specialty items we buy in small quantities from time to time such as dried nori seaweed for sushi, soy milk powder, Chinese spiced dry fruits, etc.
Spices:
Black and red pepper, salt, Italian seasoning, nutmeg, cinnamon, vanilla
extract (or dried vanilla beans when available), curry powder, cumin, paprika,
cloves, basil, wasabi powder (for sushi), coriander seeds, thyme, bay
leaves
Perishables:
We buy perishables in quantities that we can use before they go bad and we
go to the market every second or third day when in port. Typical items we pick up in US
ports are: tofu, eggs, cabbage, tomato, squash, banana, onion, garlic,
ginger, green pepper, carrot, potato, napa cabbage, green
beans, spring onion, cucumber, spinach, grapefruit, watermelon, lemons, orange.
Some of these foods are imported of course, but their costs are usually
reasonable anyway.
In tropical ports we add these when we find them: taro, cassava, yam, plantain, lime, papaya, mango, assorted green leaf vegetables and whatever else we come across. Items like ginger and many other tropical grown foods are cheap and plentiful in the southern cruising waters. Exceptions will be dry low islands like the Bahamas and parts of Polynesia. Before going to those places, you want your boat stocked up with long lasting items similar to those on our list above, with an emphasis on extra dried fruits and sprouts. Any fool with a big budget can buy fresh foods from expensive supermarkets in places like the Bahamas. But you, the micro-budget sailor, will have to plan more carefully if you don't want to end up prematurely back at work grumbling about the high cost of cruising.
Food Links:
Soy Products
The Cook's Thesaurus a cooking
encyclopedia that covers thousands of ingredients
Bulk Foods Store online
Click to enlarge. Use browser "Back" button to return here.
Mei dishes up fried rice with Atom's stove aboard the Triton Goose
Here's a few of our favorite cool drinks
when we're in port and have some ice in our portable cooler. We use a standard
household blender that runs off an inverter. 12 volt blenders are nice to have
but they cost more and are not so easy to replace if they break during a cruise.
If you carry an inverter and a 110-220 volt transformer you can buy or replace
any galley appliance like juicers or blenders in any port in the world without
worrying about which voltage they use.
Chocolate Banana Milkshake (makes one large mug full)
1 ripe banana
1/4 cup water
3 rounded tbsp nonfat powdered milk
1 rounded tbsp pure cocoa powder
dash of cinnamin or vanilla extract (optional)
2 cups ice cubes
Blend water, milk powder and cocoa powder first. Then blend in remaining
ingredients and serve. Use more or less of any of the above ingredients to suit
your taste. No sugar is needed with the unsweetened cocoa if the banana is ripe
enough.
Watermelon Juice (makes 2 large mugs)
Fill your blender about half full with seedless watermelon pieces. Add a cup or
two of ice cubes. Blend well and serve.
Papaya Milkshake (makes 2 large mugs)
1 ripe medium-sized papaya
1/2 cup water
4 rounded tbsp nonfat powdered milk
2-3 cups ice cubes
Blend water and milk powder first. Then blend in papaya pieces and ice cubes.
Lemonade (makes one large mug)
Mix one glass water with 1 tbsp honey or brown sugar. Add 1/2 squeezed lemon or lime with rind. Drink at air temperature or add ice if you have it. You can do the same for grapefruit juice. Wrapping lemons individually in aluminum foil may keep them fresh for up to one month in the tropics.
Some of these recipes are obviously for when you are in port and have access to a market. Others use only ingredients you are likely to have aboard in mid-ocean. Keep in mind you can substitute many ingredients in these recipes to suit your taste or your supplies. Be creative and experiment.
Chinese Fish (serves 2)
One cleaned fish with head
2 tbsp olive oil
4 tbsp soy sauce
1 cup water
5 cloves sliced garlic
8 slices ginger root
1 sliced onion
1 tsp black pepper
1 tsp brown sugar
First, catch a fish! Place whole fish (or as much of it as will fit) in large frying pan with olive oil. Lightly fry fish for two minutes on each side.(Do not try to fully cook it.) Then add other ingredients, cover and simmer for 20 minutes or until done. Serve in bowls with sauce. Have rice as side dish. Mei takes the head, which ... Ahem ... she says is the best part.
Nonfat Cream Chicken Stew with Vegetables (serves 2)
1-1.5 lbs chicken pieces (or substitute 1/2 cup large chunks soya
mince or one can tuna)
6 rounded tbsp nonfat powdered milk
One 8 oz can mushrooms
2 level tbsp white flour
2 cups water
2 cups chopped vegetables of your choice, such as potatoes, onions, green beans,
carrots
2 large cloves sliced garlic
1 tsp black pepper
Skin the chicken if you want less fat. Boil all ingredients except milk powder and flour for 30 minutes or until chicken is cooked. Mix milk powder and flour with a 1/2 cup water and add to pot. Boil two more minutes. If you have fast cooking vegetables such as green beans or spinach, put them in towards the end of the cooking time. Serve in large bowls. Reheat leftovers in the morning. Note: if substituting soya mince for the chicken, soak soya mince in 2 1/2 cups warm water for 20 minutes. Then drain and use same as chicken.
Vegetarian Spaghetti (serves 2)
1/3 lb pasta
1/3 cup small pieces soya mince
One 8 oz can tomato paste
One 8 oz can mushrooms
1 chopped tomato
1 chopped green pepper
1 chopped onion
1 chopped carrot
1 tbsp oregano
2 bay leaves
1 tsp basil
1 tsp black pepper
3 cloves chopped garlic
2 tbsp olive oil
Soak soya mince in a bowl with two cups water for 15 minutes. Sauté garlic and onion in olive oil for two minutes then add drained soya mince, sliced mushrooms, carrot and green pepper and cook for another three minutes. Add seasoning and cook for one minute. Add tomato paste and two cans water (or add tomato sauce with no water) and simmer for 20 minutes then set aside. In seperate pot boil pasta in four cups water for 12 minutes, stirring frequently. Drain pasta. Reheat sauce and serve over pasta with parmesan cheese. Note: if you have two burners you can cook the sauce and pasta simultaneously. You can substitute a can of tuna for the soya mince. The carrot and green pepper are optional - you won't have them in mid-ocean.
bOatmeal (serves one)
1/3 cup oatmeal
2 rounded tbsp nonfat milk powder
1 cup water (more or less)
1 sliced banana or 3 tbsp raisons
1/2 tsp cinnamon
dash of grated nutmeg
2 rounded tbsp Grape Nuts cereal (or substitute homemade granola or broken
crackers)
Mix oatmeal with milk powder, cinnamon and nutmeg. Add air temp water and soak for five minutes (soak longer if you use rolled oats). Add banana or raisons. Immediately before serving add Grape Nuts or its substitute to improve texture.
Deep Sea Vegetarian Fried Rice (serves 2-3)
1 cup Brown or white rice
4 leaves chopped cabbage
1 chopped onion
1/4 cup small pieces soya mince or one box UHT tofu cut in cubes (optional)
1 cup mung bean sprouts
1 can corn
3 cloves chopped garlic
2 tbsp olive oil
2 tbsp soy sauce
1/2 tsp black pepper
1 tsp coriander seed powder (or crushed seeds)
1/2 tsp salt
2 cups water
If using soya mince, soak in a bowl with two cups water for 15 minutes. Boil one cup rice in 2 cups water on low heat. 20 minutes for white or about 40 minutes for brown rice. Set aside if using one burner. (With 2 burners you can start the next step while the rice is cooking.) Sauté onion and garlic in olive oil for 2 minutes. Add cabbage, drained soya mince or tofu, corn and seasonings except soy sauce and stir fry 7-10 minutes or until cabbage is done. Add cooked rice and continue to stir fry for 5 minutes. Then add mung bean sprouts and stir fry for 3 minutes. For non-vegetarian fried rice, you can add just about any chopped meat or an egg at beginning. When in port you can add chopped carrots and green beans.
Chinese Chicken with Noodles (serves 2-3)
4-6 chicken drumsticks
1/2 - 1 box UHT tofu cut in cubes (optional)
8 oz fresh or canned mushrooms
1 chopped onion
2 pieces chopped spring onion
2 chopped carrots
1 bowl spinach
5 slices ginger root
1 tbsp coriander seed powder (or crushed seeds)
6 cloves sliced garlic
1 tbsp black pepper
1/4 cup soy sauce
1 tbsp brown sugar
1 tsp salt
1/3 lb egg noodles or spaghetti pasta
2 cups water
Place all ingredients in large pot except spinach, mushrooms and noodles. Cover, bring to a boil and simmer on low heat for 50 minutes. Add spinach and mushrooms and cook another 3 minutes. In a separate pot, boil pasta in four cups water for 12 minutes, stirring frequently. Drain pasta and serve in same bowl with chicken and sauce.
More to follow...
