Preparing food for Passages

OK, so cooking when you're anchored up in a quiet secluded bay somewhere watching the sun set is a different prospect to trying to cook when bashing to windward on an ocean crossing.

Get creative with passage foods for those long passages. Passage food doesn't need to be bland create Indian, Asian and Moroccan dinners, like easy beef rendang, teriyaki salmon or slow cooked lamb risotto. With some forward planning the right utensils and quick and easy cooking solutions, stops you from spending long periods of time in the Galley. Passage making is tiring so take the time to prepare early.

Through much trial and error, we've figured out what needs to be done before leaving, how to prepare, and what to do during the trip to make eating healthy simple and easy. In this blog we will be looking at main meals.

The more you can prepare prior to leaving the better. You never quite know what the weather conditions will throw at you. So having even your snacks prepared will help you to gain those all important energy boosts when needed.

Buying produce in advance and in bulk saves money and time.

We usually plan for a two day cook in the Galley the week prior to departure. Planning the menu and provisioning well in advance of this. If we were planning a five day passage we would plan for 8 days, weather can be inconsiderate, but even when arriving on time knowing there are extra prepared meals allows us to relax on arrival without the need to plan meals for a couple of days.

Making time to cook in advance saves you a lot of effort once you are at sea.

The real ingredient required here is prior preparation. Cruisers have come a long way from dried bread, biscuits and salted fish, but sometimes leaving the dock lines means you feel you need 100 ways to cook cabbage and a taste for canned spam. Well not on our boat. Having a well-stocked pantry, knowing how to buy and store fresh goods and a willingness to be creative and flexible is all you need to make cooking and eating on board stress free. All it takes to provision is a bit of planning, some smart choices and a lot of trips to the supermarket. When provisioning for passage food ensure you have provided for easy make, one pot, instant, ready made and one bowl meals. If you are prepared for these the task of making them under rough conditions isn't so daunting. 

Packing food ready to freeze in either ziplock bags or by cryovacing.

Ready made .... Prior to leaving port we make up passage meals. Cryovac them and freeze. If you haven't got a freezer a great idea is canned food recipes they are easier to make on the way as you are not prepping for long periods of time below or using sharp knives in bad weather. You might try some of the freeze dried ingredient as there is now a huge range available. Including, mince, chicken, beef, lamb and grated cheese to name a few. You can actually make your own recipes substituting for canned and freeze dried-goods. Canned meat if you have it in a one pot meal will make a crew happy to be eating in bad weather.

The first couple of nights out on an ocean passage you need to consider delicate stomachs. We won't all have our sea legs within the first 24 hours so try to stay away from hot, spicy, tomato, milk, cream and acidic foods. Try the more gentle approach with chicken stews, soups with crusty bread and rice to fill those bellies. One main cause of seasickness is an empty stomach so try to keep food up to crew even if it is in small amounts at a time.

You will need to keep everyone's protein and carbohydrate levels up as extra energy will be spent trying to fit the new watch system on the boat, and dealing with the boats motion. So high carbs like pasta, rice, Cous Cous, potatoes and quinoa are great bases. Add protein (no bones) in a sauce that can be cooked in one pot and served in a bowl.

We love to use our ShuttleChef for Passage Food making. Not only is the meal contained in one pot, but it's not requiring extended power use. Karen isn't in the galley supervising the cook and at any time of the day or night crew can help themselves to a hot meal. 

Have plenty of snacks including fresh fruit, energy bars and chocolate on hand for crew. We also use thermos' for tea and coffee it's nice to have them ready made for those days where boiling the kettle is like performing a circus trapeze act. 

"One cannot think well, love well, sleep well, if one has not dined well.”—Virginia Woolf

For passage food ... Hot food always wins over cold every time. Food needs to be a motivating force when you have hard work and ugly weather. It may be the only bright spot of the day. A good crew gives just a little bit more knowing what is for dinner. When nothing else matters having something to look forward to does matter a whole lot. The psychological effect is huge. Cooks rule!

You can have a few complicated meals planned as you generally don't have terrible weather the whole trip but you need something reliable when the situation requires it like when it is really s#^t out there. Make sure you know the crews LIKES and DISLIKES before you provision its to late when your 200 miles out to sea. Also some instant, soups or noodles, "just eat it food" is worth providing for too. When you have a crew member effected by seasickness sometimes this is all the comfort food they can handle. It may not make you the chef of the year, but they need extra energy and they need to eat. Plan for the five types of meals. Easy to make, one pot meals, already prepared just needing to heat, one bowl meals and instant food in a box.

One bowl meals that can be eaten with a fork are a great option.

So what are our favourite "passage foods" or meals that we cook when we're in transit or making an ocean passage? All of the recipes following can be made ahead of time, cryovac, frozen, defrosted when needed and either warmed on the stove when required or by utilising your ShuttleChef.

Here is Our Galley's top 8 Passage Meals

1. Pumpkin Soup. Can be eaten for lunch, dinner or throughout the night to keep warm.
2. Kerala Chicken Curry. A good tasty meal served with rice. Pre prepared and cooked in the ShuttleChef.
3. Chicken Stew. A filling meal that you can get lots of vegetables into. Pre prepared and cooked in the ShuttleChef.
4. Lamb Tagine served with CousCous. Another filling meal which is prepared in advance and cooked in the thermos cooker. 
5. Creole Prawns. A favourite on Our Dreamtime, however it is spicy so if seasickness is a concern stay away from this one and maybe choose something like the next one.
6. Thai Green Chicken Curry served with rice or noodles. This is an easy meal to prepare and have ready for the ShuttleChef. 
7. Lamb Vindaloo traditionally is a spicy hot dish made with coconut, vinegar and lots of hot red chilli peppers. However you can vary the Chilli temperature to your liking. It is a great passage meal for cooler weather sailing.
8. Chicken and Pumpkin Lasanga. Pasta is always good and this one made into individual servings so it can be served whenever the meal is required works well.

Galley utensils that we find helpful on passage. 

The Cryovac machine is an innovative vacuum packaging system which extends food freshness up to 5 times longer than conventional storage.  

The Shuttle Chef an amazing energy and time saving non-electric portable slow cooking concept from Thermos. After only minutes of boiling on a stove top your food will continue cooking for hours without any flavour or quality loss.

The ShuttleChef has an honoured spot in our Galley.

Recipes for you to try.

Pumpkin Soup

Serves 6

Ingredients

1 tablespoon olive oil
1  brown onion, coarsely chopped

2 teaspoons ground cumin

1.2 kg butternut pumpkin, peeled, seeded, coarsely chopped

1L (4 cups) chicken  liquid stock or vegetable liquid stock

Dollop of natural yoghurt

1 garlic clove minced

To serve

4 slices Turkish bread, 

2 teaspoons extra virgin olive oil, to drizzle on bread

1 teaspoon dukkah, to sprinkle

Let's get Cooking:

Heat 1 tablespoon olive oil in a large saucepan over medium heat. 

Cook onion, stirring, for 5 minutes or until golden. 

Add cumin and garlic cook, stirring for 1 minute or until aromatic.

Add pumpkin and stir to coat. Add stock. Simmer for 20 minutes or until the pumpkin is soft. Set aside to cool slightly. 

Use a stick blender to blend until smooth

Cool completely and divided into serving quantities for passage meals.

Cryovac or seal in bags and freeze.

When required. 

Defrost and warm in ShuttleChef or on stove top..

To Serve.

Cut Turkish bread in half and cook on a chargrill until golden. Drizzle with extra virgin olive oil and rub with the cut side of a garlic clove. Ladle soup among serving bowls. Top with a dollop of natural yoghurt. Sprinkle with dukkah. Serve with the bread.

Chicken Stew

Serves 4

Ingredients 

¼ cup of oil

1 cup chopped onion

1can diced tomatoes

2 cups  chicken broth

1 tsp minced garlic

1 tsp  thyme

1 bay leaf

1 tsp  salt

1⁄2 tsp  pepper

4 cups diced potatoes

1 1⁄2cups sliced carrots

2 cups chopped chicken breasts into 2 cm pieces.

Add any other vegetables you might like.

Let's get Cooking

Heat oil in large pot, saute onions for 2 minutes.

Add next 7 ingredients.

Bring to a boil.

Add potatoes, carrots, and chicken.

Simmer until vegetables are done, about 30 minutes.

Thicken with cornstarch if you like a thicker stew.

Cool completely and then place in bags or cryovac to freeze.

When required.

Thaw and warm on stove top or in ShuttleChef. 

Serve with lots of crusty bread.

Lamb Tagine

Serves 4

Ingredients 

2 tbsp olive oil 

500g lean diced  lamb 

1 large Onion  roughly chopped

2 large carrots, quartered lengthways and cut into chunks

2 garlic cloves, finely chopped

2 tbsp ras-el-hanout spice mix (see in my spice recipe page)

400g can chopped tomato

400g can chickpea, rinsed and drained

200g dried apricot

600ml chicken stock

To Serve

120g pack pomegranates 

2 large handfuls coriander, roughly chopped

Let's get Cooking

Heat oven to 180C. (For stove top cooking)

Heat the oil in a ShuttleChef pot (baking dish)  brown the lamb on all sides. 

Scoop the lamb out onto a plate, then add the onion and carrots and cook for 2-3 mins until golden. 

Add the garlic and cook for 1 min more. 

Stir in the spices and tomatoes, and season. 

Tip the lamb back in with the chickpeas and apricots. 

Pour over the stock, stir and bring to a simmer. For 15 minutes.

Cover the pot and place in ShuttleChef thermos outer with the second pot filled with boiling water. Cook for 3-4 hours

(Oven cookers. Place baking dish covered in the oven for 1 hr, If the lamb is still a little tough, give it 20 mins more until tender).

When ready, leave it to rest so it’s not piping hot, then serve scattered with pomegranate and herbs, with couscous or rice alongside.

If using as passage food. Cool completely and place servings in ziplock bags or cryovac to freeze. Thaw when required and warm in ShuttleChef or on stove top. Serve as per previous instructions.

Creole Prawns

Serves 4

Ingredients

1/2 cup finely diced onion
1/2 cup chopped green pepper
1/2 cup chopped celery
2 cloves garlic, minced
3 tablespoons butter
2 tablespoons corn flour
1 400g can diced tomatoes
1 small can tomato paste
1 tablespoon Worcestershire sauce
1 tablespoon of my Louisiana Spice Blend  (see Spice Blend page for details)
1 kg medium prawns - peeled and deveined, you can leave tail section on if you prefer

also if you love Chorizo add a chopped sausage at the same time as the prawns.

Let's get Cooking

In a large saucepan, melt butter or margarine over medium heat. 

Add onion, green pepper, celery, and garlic; cook until tender.
Mix in cornflour. Stir in diced tomatoes, tomato paste, Worcestershire sauce and spice blend.

Bring to a boil, stirring frequently. 

Stir in prawns, and cook for 5 minutes.

Serve with steamed rice.

If using as passage food. Cool completely and place servings in ziplock bags or cryovac to freeze. Thaw when required and warm in ShuttleChef or on stove top. Serve as per previous instructions.

Thai Green Chicken Curry

Ingredients

2 tbs Garlic EVOO

1 tbs butter

4 chicken breasts, cut into strips

1 can of coconut milk

1 onion, small, peeled and quartered

4 cloves of garlic

1 1/2 tbs ginger, minced

2 tbs corn flour

2 cups vegetables of choice we used bamboo, peppers, and carrots

2 tbs fish sauce

3 tbs of Our Galley's Green Curry Spice Blend - find recipe on spice page

Let's get Cooking 

In blender or food processor, combine garlic, ginger and onion and pulse until it forms a paste.

He

at olive oil and melt butter. 

Add spice paste stir well. 

Add chicken.

Cook for a few minutes, then add Green Curry Spice Blend. 

Cook for 2-3 minutes, stirring constantly.

 Add vegetables to the curry mixture.

Add coconut milk.

Add fish sauce and the vegetables of choice. Cook on very low for an hour.

If preparing for passage cook for a further 15 minutes. 

Passage food prep: at this stage cool completely and seal in bags for freezing. When required thaw and continue instruction below.

When required thaw and place in ShuttleChef heat through to simmer. 

Simmer for 15 minutes. Place ShuttleChef with the other pot with boiling water and rice (or use water later for cooking noodles) in outer shell and cook for 2hours min.

If sauce is not thick enough for your liking .....

Whisk corn flour with a few tablespoons of milk or water until smooth and add to the curry. Stir well. Let thicken and serve over rice.

Keep in mind our seasonings are low in sodium. You may need to add some salt for seasoning. 

Lamb Vindaloo

Serves 4

Ingredients 

750 grams Diced lamb 

2 tbs White vinegar 

4 tbs of Our Galley's Vindaloo spice mix 

2 Onions Chopped finely

2 tsp Fresh garlic grated

1 tsp Fresh ginger grated

2 cup Beef stock 

1/2 tsp Salt

4 potatoes cut in 2cm cubes

2 tbs Ghee

Add other vegetables of your choice such as beans and carrots.

Let's get Cooking

Place diced lamb in a bowl and place 2 tablespoons of white vinegar on meat and mix. 

Then place 2 tablespoons of Vindaloo spice and also coat meat, let stand for 20 mins, or overnight if time permits.

Add oil or ghee and chopped onions to pan and fry until soft and just about to brown (the browner the onions the darker the dish will look) then add garlic and ginger and cook for a minute, then add 2 tablespoons of Vindaloo spice and fry for 30 seconds.

Add marinated meat and stir until meat is browned all over then add beef stock. 

Add salt.

Passage food prep: at this stage cool completely and seal in bags for freezing. When required thaw and continue instruction below.

Bring to boil then simmer for about 45 minutes * on stove top or until stock reduces, 

*Note: add potatoes and vegetables to this recipe when you have cooked meat for about ½ an hour on stove top, otherwise they will go mushy.

Slow Cooking in ShuttleChef 

If you want to cook in your ShuttleChef bring the pot to boiling point, (do not simmer for 45 minutes) 

Add potatoes/vegetables and then simmer for 10 minutes. (If using as passage food stop here and package for freezer. Defrost when required reheat to boiling point and simmer for 10 minutes).

Transfer pot into the ShuttleChef with the bottom pot full of boiling water and two cups of rice. Seal and cook for minimum 4 hours. 

Serve by draining any remaining water from rice and serve with Lamb Vindaloo.

Chicken and Pumpkin Lasagna

Serves 6

Ingredient

500 gm chicken mince

1 onion finely diced

1 piece of pumpkin cut into very thin slices

1 can diced tomatoes

2 tbs Tomato Paste

2 tsp Of my Herb and Garlic Spice Blend (see Spice Blend page)

1 tbs Olive Oil

2 Garlic Cloves minced

1 cup grated cheese

packet of lasagna sheets

Let's get Cooking

In a large pot heat Garlic and Oil and saute onions for 2-3 mins

Add chicken mince stir until browned 

Add  tinned tomatoes, tomato paste, a little water, Spice blend and simmer until thickens a little.

In a rectangle baking dish, (use a foil tray if you are going to freeze) spoon some sauce into the base of it, then place lasagna sheets, then layer with pumpkin, sprinkle a little Cheese over and continue to layer, making sure a sauce layer is on top.

Cover with foil and bake in oven til pumpkin and lasagna sheets are soft, remove foil and sprinkle the rest of the cheese on top and cook until golden brown.

Serve with garlic bread and a salad.

If you are going to freeze after cooking cool completely, cover the top of the Lasagna with baking paper and then foil. Wrap tight in plastic wrap and freeze. When required, thaw, remove plastic, foil and paper and heat through in the oven. Serve as previously instructed.

Butter Chicken with Cauliflower Rice

Serves 4 

Ingredients

2 Chicken Breast

2 tbsps Extra Virgin Olive Oil

2 Yellow Onion (diced)

2 Garlic (cloves, minced)

2 tbs Ginger (grated)

4 tbs Tomato Paste

2 tsp Paprika

1 tbs Curry Powder

2 tsp Garam Masala

1 tsp Sea Salt

1 tbs Chilli Powder

1/4 cup Water

1 cup Organic Coconut Milk (full fat)

1 head Cauliflower

1/2 Lime (juiced)

Let’s get Cooking 

Dice your chicken into cubes and set aside.

Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder. Cook for 1-2 minute or until fragrant.

Add diced chicken and stir until cooked through, about 5-7 minutes. Add in the water and loosen the paste.

Stir in coconut milk and reduce to simmer for about 5 minutes.

Meanwhile, create your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency.

Squeeze lime juice on cauliflower rice and transfer into a bowl.

Remove from heat and ladle butter chicken over cauliflower rice. 

Enjoy!

Portuguese Pea Stew

Serves 4 

Ingredients 

2 tsp coconut oil

1 tsp whole coriander seeds

1 large yellow onion, finely chopped

2 large garlic cloves, centre germ removed and finely sliced

2 bay leaves

1 cup kale, chopped

1 1/2 cup cherry tomatoes, chopped into quarters

1 tbsp organic tomato paste

12 baby new potatoes, washed and roughly sliced

4 cups frozen peas

1 3/4 cups vegetable stock

a large handful of cilantro, chopped

sea salt & black pepper to taste

Let’s get Cooking 

Heat the coconut oil in a pot over medium heat.

Add the coriander seeds and allow to fry until they start sizzling.

Add the onion, garlic and bay leaves and cook slowly until translucent.

Add the kale, cherry tomatoes and tomato paste and stir.

Add the potatoes, frozen peas and vegetable stock and stir.

As soon as the stock starts boiling, reduce heat to a low simmer and partially cover the pot.

Allow to cook for 15-20 minutes or until the potatoes are cooked through.

Add the chopped cilantro and season with salt and pepper to taste.

Serve over brown rice and enjoy.

Chickpea Dumplings in Curry Tomato Sauce

This is what I call a perfect vegetarian dish (even vegan, if you use non-dairy yogurt). But I'm not a vegetarian so please tell me in comments if you like the recipe. Protein-rich dumplings are cooked directly in tomato sauce and eliminate the need for washing lot of dishes.

Serves 4 

Ingredients

CURRY TOMATO SAUCE:

2 tbs vegetable oil

2 tsp coriander seeds (or 1 tsp coriander powder)

1 tsp mustard seeds

1 tsp cumin seeds

1 serrano pepper minced

1/2 onion minced

1 1/2 tbs curry powder

1 can (830 ml) whole tomatoes crushed

1 cup water

1/2 tsp turmeric powder

1 tsp ginger powder

1 tsp peanut butter optional

CHICKPEA DUMPLINGS:

1 cup chickpea flour

1 tbs cornstarch

1 serrano chilli minced

1/2 onion minced

1/2 fresh cilantro chopped

1/4 cup vegetable oil

1/3 cup yogurt dairy or non-dairy

1 tsp salt

1 tsp peanut butter optional

a pinch of baking powder

Let's get Cooking

CURRY TOMATO SAUCE:

Heat 2 Tbsp vegetable oil in a pan over medium-high heat. Add coriander, mustard and cumin seeds, and cook until seeds pop, about 1 minute.

Add one serrano pepper, 1/2 the onion and curry powder and saute until softened.

Add crushed tomatoes together with juice, water, turmeric powder and ginger powder. Cook until it has thickened up, about 10 minutes.

CHICKPEA DUMPLINGS:

Combine all ingredients. Form into walnut-size balls or drop with a spoon into hot sauce. Cover and simmer for about 10 minutes or until dumplings are cooked through

Yellow Split Pea Dahl

Serves 4

A warm and hearty anti-inflammatory meal.

Ingredients

2 tsp black mustard seeds

2 tbs coconut oil

1 onion, chopped

1 tbs curry powder

Pinch or two of chilli flakes or cayenne

2 tbs fresh ginger, grated

2 cups yellow split peas, soaked for 6-8 hours and rinsed thoroughly

½ – 1 cup green peas (fresh or frozen)

6 cups of water

Sea salt to taste

Cilantro, as optional garnish

Let’s get Cooking 

Heat large pot over medium heat and add mustard seeds and toast until they begin to pop.

Add in oil and onion and saute until oil becomes translucent (about 8 mins).

Add in curry powder, chilli/cayenne, and fresh ginger.

Sauté for another minute or two.

Add in the split peas and water.

Cover and bring to a boil then reduce heat and summer for about 45 mins (until peas are soft and creamy).

Add salt and season to taste

Remove from heat and serve over greens or your fave grain.

You might want to consider adding veggies to hearty this up.

Enjoy over a bed of chopped kale. The heat from the dahl will lightly wilt the kale.

Dutch Oven Peach & Maple Chicken Thighs

Serves 4 

Ingredients 

2 tbs minced garlic, ( this was 5 cloves for me)

1/2 cup minced yellow onion

1 tbs olive oil

1 kg chicken thighs (no bones)

2 tsp sea salt flakes

1/2 tsp ground black pepper

1 tsp rosemary

1/2 tsp thyme

1/2 tsp Herbs De Provence - herb mix can be found on Our Galley Spice page

1/3 cup lemon juice

1/3 cup maple syrup

1 can of peaches

1 cup sliced mushrooms

3 carrots, , peeled and cut into 2 cm pieces

1/2 of a peeled sweet potato, , cut into 2 cm pieces

Let’s get Cooking 

In a small bowl, mix 2 tsp sea salt flakes, 1/2 tsp of ground black pepper, 1 tsp of rosemary, 1/2 tsp of thyme, and 1/2 tsp herbs de provence together. Cover the chicken thighs in the seasoning and set aside.

Put the minced garlic, yellow onion, and 1 Tbs of olive oil into a large dutch oven, and mix. ( I used a 3 quart large cast iron dutch oven). 

Heat over medium-high heat for 3-4 minutes.

Place the chicken thighs into the dutch oven, skin side down and push them into the garlic and onion. Let the chicken cook for 5 minutes.

Reduce the heat to low- medium. Using tongs, flip the chicken over and top with 1/3 cup of lemon juice, 1/3 cup of maple syrup, the peaches, sliced mushrooms, chopped carrots, and chopped sweet potatoes. Cook uncovered for 6-7 minutes.

Then place the lid on top of the dutch oven and cook, covered for 30 minutes (note: half way through, spoon some of the liquid onto the tops of the chicken).

Remove the lid, cook uncovered for 5 more minutes. 

If you find the sauce too liquidy, remove the chicken and most of the veggies and add some coconut flour to it.

One Pot Ginger & Greens Miso Ramen

Serves 4

Ingredients

8 cups low sodium vegetable broth (boxed or homemade)

2 cloves garlic, minced

1 tbs freshly grated ginger

3 cups spinach

3 cups shredded green cabbage

1 tbs sriracha

1 packet ramen noodles

2 tbs brown miso paste

2 eggs

2 tbs sesame seeds

1/4 cup chopped green onion

1/2 cup fresh cilantro leaves

Bring 8 cups of vegetable stock to a boil. Add in garlic minced cloves, ramen noodles, spinach, and green cabbage. Stir and turn down to medium heat for 3-4 minutes. Add in sriracha and freshly grated ginger. Stir and remove from heat.

Once ramen has cooled down a bit, stir in 2 tablespoons of brown miso paste. Don't do this while water is still boiling, as that will kill off all the nutritional value of the miso. Ladle the soup into bowl and top with a medium boiled egg (sliced in half) fresh cilantro, sesame seeds, and chopped green onion. Top with more sriracha, if desired!

Moroccan Chickpea Tagine

Serves 4

Ingredients 

3 tbsp olive oil

1 medium onion, chopped

1 garlic clove (optional)

1/4 tsp cayenne powder

1/4 tsp ginger powder

1/2 tsp paprika

1/2 tsp turmeric

1 tsp cumin

1 tsp cinnamon

1 cup Passata (strained tomatoes)

1-2 cups chopped fresh tomatoes or canned

3/4-1 tsp salt, or to taste

1 cup water

1 tsp honey

2 cups cooked chickpeas or two cans rinsed.

3 tbs chopped fresh parsley

3 tbs chopped fresh cilantro

Let’s get Cooking 

Heat the oil in a heavy bottomed pan on medium high. 

Once hot, add the onion and cook until softened, about 6-8 minutes. 

Add the garlic and all the dried spices and cook, stirring until fragrant – about 2 minutes (don’t let the spices burn!). 

Add the Passata, chopped tomatoes, water, salt, and sugar, and cook, covered on medium heat for 20 minutes.

Add the cooked chickpeas and cook a further 20-25 minutes, until the mixture is thick and the sauce has turned a dark shade of red. Before serving, stir in the fresh parsley and cilantro. Serve piping hot with or without a drizzle of quality olive oil.

Kitchari 

Kitchari means mixture, and is a one pot meal of lentils and rice, traditionally made with a little ghee. Split yellow mung beans and white basmati make a complete protein. Proteins in the body are made up of combinations of 20 amino acids, nine of which are essential, meaning they must be provided through the diet.

Serves: 4

Ingredients

½ cup split yellow mung beans

½ cup white basmati rice

2 tbs coconut oil

1



 inch stick of kombu

4 cups homemade/purchased vegetable stock or water

2 tbs coconut cream

Spices:

1½ tsp cumin seeds

1½ tsp fennel seeds

1½ tsp coriander powder

1 Tbs ginger root freshly minced

½ tsp turmeric powder

½ tsp fenugreek seeds

¼ tsp black mustard seeds

pinch of asafoetida (part of the celery family)

Vegetables

2 cups any mixed vegetables I used butternut, green beans and cauliflower

To Serve:

fresh lime

fresh coriander

coconut yoghurt

sea salt to taste

 Let’s get Cooking 

The night before (24 hours earlier), soak mung beans in ample filtered water.

When you’re ready to cook, drain the mung beans and rinse under running water. Place rice in a sieve and rinse till the water runs clear. Prepare vegetables by peeling and chopping them up, then set all of this aside.

Heat coconut oil over medium heat, in a heavy-bottomed pot. Add cumin, fennel, fenugreek and black mustard seeds and cook for a few minutes to release aromatics, and until the mustard seeds have popped. Add the rest of the spices and stir to combine.

Add a cup of vegetable stock, followed by mung beans, kombu, coconut cream, rice and vegetables, then add the rest of the stock (or water).

Cover and bring to a boil, then reduce to a low heat. Simmer for about 40 minutes. Check the pot periodically as the rice swells and may stick to the bottom. Add more water if you want a soupier consistency, and simmer longer to get a thicker stew.

Serve with fresh coriander chopped and folded through, a drizzle of fresh lime juice, spoon of coconut yoghurt and sea salt to taste.

Creamy Pesto Chicken Pasta 

Serves:4

Ingredients 

1 kg boneless, skinless chicken breast 

2 tbs butter

2 cloves garlic 

500 g penne pasta 

1/2 cups chicken broth 

1 cup milk 

4 tbs cream cheese

1/3 cup basil pesto 

1/4 cup grated Parmesan

freshly cracked pepper

1 pinch crushed red pepper

3 cup fresh spinach 

1/4 cup sliced sun dried tomatoes 

Let’s get Cooking 

Cut the chicken breast into 2 cm cubes pieces. 

Add the butter to a deep skillet and melt over medium heat. 

Add the chicken to the skillet and cook over medium heat until the chicken is slightly browned on the outside.

While the chicken is cooking, mince the garlic. 
Add the uncooked pasta and chicken broth to the skillet with the chicken and garlic. Stir to dissolve any browned bits from the bottom of the skillet. 
Once the broth comes to a full boil, give the pasta a quick stir, replace the lid, and turn the heat down to medium-low. 
Once the pasta is tender and most of the broth absorbed, add the milk, cream cheese (cut into chunks), and pesto. 
If using, add the fresh spinach and sliced sun dried tomatoes. 
Add the chicken broth and orzo to the skillet, and stir to combine. 

Add the garlic to the skillet with the chicken and continue to sauté for one minute more.

Place a lid on the skillet, turn the heat up to medium-high, and bring the broth up to a boil.

Let the pasta simmer over medium-low heat for about 8 minutes, or until the pasta is tender and most of the broth has been absorbed. 

Stir the pasta briefly every two minutes as it simmers, replacing the lid quickly each time.

Stir and cook over medium heat until the cream cheese has fully melted into the sauce. 

Finally, add the grated Parmesan and stir until combined.

Stir until the spinach has wilted, then remove the pasta from the heat. 

Top the pasta with freshly cracked pepper and a pinch of crushed red pepper, then serve.

Chicken with Orzo and Olives

Serves:4

Ingredients 

8 chicken thighs (boneless skin on)

Pinch of salt and pepper 

1 tbs olive oil 

4 cloves garlic, minced 

400 g can diced tomatoes

1/3 cup pitted kalamata olives 

1/2 tsp dried oregano 

2 cups chicken broth

1 1/2 cups uncooked orzo 

1/4 bunch parsley (optional) 

Let’s get Cooking 

Pat the chicken thighs dry with a paper towel, then sprinkle both sides with a pinch of salt and pepper. 

Heat the olive oil in a large, deep skillet over medium heat. 

Once the oil is hot and shimmering, add the chicken thighs with the skin side down. Cook the chicken thighs on each side until golden brown (about 5-7 minutes each side), then remove to a clean plate.

Pour off the excess fat from the skillet, leaving just enough to sauté the garlic. 

Turn the heat down to medium-low, add the minced garlic, and sauté for about one minute, or just until the garlic is soft and very fragrant.

Add the diced tomatoes (with juices), oregano, olives, and some freshly cracked pepper. Stir the tomatoes, herbs, and olives to combine and allow the juices from the tomatoes to dissolve any browned bits from the bottom of the pan. 

Roughly chop the kalamata olives, and add them to the skillet.

Nestle the browned chicken thighs down into the skillet, place a lid on the skillet and turn the heat up to medium-high. 

Allow the skillet to come to a boil, then turn the heat down to low, or the lowest temperature needed to maintain a gentle simmer. 

Let the skillet simmer for 15 minutes with the lid in place.

Turn the heat off and let the skillet rest for 5 minutes. 

The tomatoes and olives will have risen to the top, so use a fork to gently stir or fluff the orzo, tomatoes, and olives back together. 

The orzo should be tender and slightly saucy. 

Pull the parsley leaves from the stems, roughly chop them, and sprinkle over top.

Keralan Chicken Curry

Directions for using my Shuttle Chef or the oven.

Serves 4

Ingredients

800g Chicken thighs (8 thighs) no bones for passage food,
1 Onion large
2 Green chilli
2 Tomato medium chopped deseeded
3 tsp Ginger and garlic minced
2 Cardamom pods
1 tsp Kashmiri chilli powder
1/2 tsp Turmeric powder




1/2 tsp Coriander powder1 tbs Of Our Galley Garam masala Spice Blend
1/2 tsp Fennel powder
3/4 cup Coconut cream
3 Curry leaves
3 tbs of Oil
Salt
To Marinate
3/4 tsp Kashmiri chilli powder
2 tsp Coriander powder
1/2 tspTurmeric powder
1 tsp Ginger and garlic minced
1/2 tsp Mustard seeds
Salt

Let's get Cooking 

Mix all the ingredients to marinate.
Add little water into it and make it to a paste.
Add chicken pieces into it and mix well.
Add to it sliced onion, green chilli, curry leaves and mix well.
Marinate for at lest 2 hours.
Pre heat oven to 150 degrees.
Heat 1/2 of the oil in pan (Shuttle Chef Pot) Add chicken skin side down.
Brown the skin.
In the other ShuttleChef pot ... Heat remaining oil add sliced tomato and sauté till it becomes soft.
Add ginger garlic paste and sauté for a minute
Add crushed cardamom pods, all spice powders and sauté till oil starts appearing on the sides of the pan.
To the pan add the chicken stock in the pan and mix well.
Add the chicken pieces and mix well so that gravy gets coated on the chicken pieces. Bring to the boil. ( If using Shuttle Chef Cooker simmer for 15 minutes)
Remove pan from heat
Add coconut cream and mix well
Passage food prep: at this stage cool completely and seal in bags for freezing. When required thaw and continue instruction below.
In oven:
Transfer chicken and curry gravy into oven proof dish. Cook slowly on low heat for min 2 hours, meat should be falling off the bones.
In ShuttleChef
Alternatively if using Shuttle Chef place the pot into the bottom of cooker, prepare rice with boiling water in top pot and close main lid, leave cooking min 4 hours.
Serve with the rice and steamed vegetables if inclined.

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