by Mary Beth Lawton Johnson
the-triton.com

You may think that you are the only chef who is guilty of not always buying extremely healthy items for your yacht. You are not alone. I am guilty of it, too. Sure, I am a chef, and I don’t always buy the healthiest of items, although I do try.

I looked around my house (the yacht is in refit right now), my refrigerator and pie safe to create this list of staple healthy foods.

Keep in mind that these items should be purchased one at a time and slowly incorporated into the diet. Not everyone will share your enthusiasm for healthy eating, especially if it’s an item they have never tried. Go slowly.

Legumes

Legumes such as red, kidney and black beans, dried peas, chick peas and lentils are a significant source of protein and fiber. Buy dry beans rather than canned. Processing removes nutrients. When combined with rice, you have a protein-perfect meal.

Grains

Spelt, amaranth, kamut, bulgur, quinoa and other grains offer fiber, protein vitamins and minerals. Bulgar is healthier than white rice or couscous.

Even though it is commonly considered a grain, the quinoa plant is a relative of leafy green plants such as spinach. We eat the seeds, which are a complete protein, meaning that they contain all nine amino acids and lysine, which is responsible for tissue re-growth.

Pasta

Go with whole wheat or whole grain pasta. It is better for you than the over-processed versions containing white bleaching agents.

Try some spelt pasta instead of boring white noodles. Also, spelt is tolerable to people suffering from celiac disease.

Seasonings

Remember that light, heat and not closing the lids will affect the flavor and nutrition of spices. Throw out any spices or seasonings more than six months old. Buy good airtight jars if you make your own seasonings.

Stock up on rosemary, thyme, oregano, sea salt and pepper corns, and cayenne pepper. Here are some reasons why to invest in these spices.

l Rosemary has powerful antioxidants as well as anti-inflammatory agents.

l Cayenne pepper has been used for thousands of years for its medicinal qualities. The hotter the pepper, the more capsaicin it contains. Cayenne offers digestive properties and at the same time offers vitamin A, vitamin C and carotenoid.

l Two teaspoons a day of thyme offers 60 percent of your daily allowance of vitamin K and is often added to beans, meats and vegetables for flavor. It also contains flavonoids, which increases its antioxidant properties.

l Oregano offers itself as an antibacterial because of one its oils, thymol, which is also a phytonutrient. Oregano has four times more antioxidant properties than blueberries. Keep fresh or dried on hand.

Nuts, nut oils

Buy and serve lots of nuts and seeds. Try a variety from flax seeds and walnuts to pumpkin seeds, which are high in alpha linolenic acid and omega-3 fats that help your heart.

If you find you can’t tolerate flax seeds, buy flax seed oil. Another option is to buy nut butters available in health food stores. Instead of using peanut butter, try almond butter or cashew butter.

Take advantage of chestnuts when in season.

Vegetables

Always keep a fresh supply of fresh, in-season vegetables on hand. Due to the change in weather and climate, more winter foods such as kale, cabbage, Brussels sprouts, Jerusalem artichokes, broccoli rabe, turnips, winter squash, garlic, onions, pumpkin and sweet potatoes will be plentiful throughout the year.

Just by adding more foods that are orange and red such as squash and pumpkin into your diet, you will add more vitamin A.

Fruits

Buy fruits from local farms or markets whenever possible wherever you may be.

Imported fruits lose some of their nutrients before they arrive at a market, or they are loaded with wax to slow down deterioration so you don’t have any idea how old a particular fruit might be.

Some fruits are better for you than others. Try blueberries, blackberries, raspberries and mangoes for their antioxidant properties.

Another fruit to consider is the papaya for its digestive properties.

Lean organic meats and seafood

Choose meats free from antibiotics, ones that are considered organic and ones that are lean.

Seafood is always a good choice, especially the oily fish such as salmon, mackerel and sardines.

Oils

Buy extra virgin olive oil not only to add flavor but because it is a great source of monosaturated fats. Spain has some of the world’s best olive oil.

Grape seed oil can be heated to high temperatures and doesn’t cause free radicals like olive oil can. Grape seed oil has an almost nutty, somewhat neutral taste that can be used to sear or sauté or to infuse with herbs for a light salad dressing.

Miscellaneous items

l Be sure to have on hand some aged balsamic vinegar. In the summer I serve aged balsamic vinaigrette over seedless watermelon. It also flavors meats well and salads as a dressing with olive oil.

l If you were to look in my refrigerator right now you would find low sodium chicken stock, beef stock, a good demi-glace and two different types of miso. By having miso on hand you can create quick and easy dinners such as miso soup with seaweed or use it to flavor fish. I also have several mustards on hand, one of them being champagne mustard that I put on turkey and Dijon for marinating lamb.

l I always keep fresh ginger on hand and it does freeze well. Ginger is wonderful for queasy stomachs and adds flavor to stir fries and marinades. I use the ginger tea trick and caramelized ginger when out on the high seas and the guests get sea sick.

When working healthy foods into your galley and daily routine, remember to keep it simple. Buy and incorporate one item at a time to help your employer’s wallet and your journey to a healthier you, crew and owners.

Now is time for the fun part of actually creating a meal that you enjoy and one that is healthy. I leave that to you. You are the chef and it is your galley.