Boat Galley Cookbook

The Boat Galley
By Carolyn Shearlock
theboatgalley.com

Hi! I’m Carolyn Shearlock. My husband and I have been cruising over 11 years and 10,000 miles, first on a Tayana 37 monohull and now on a 34′ Gemini catamaran. Along the way, we sold pretty much everything we owned (twice!), gained a great boat dog, had a bunch of wonderful times and some adventures . . . and learned a ton about what does and doesn’t work!

Keto/LCHF Tuna Bruschetta

This is one of my favorite keto/low-carb dinners that is also gluten-free and dairy free. But the thing is – everyone loves it.

While I call this TUNA bruschetta, you can make it with any firm white fish. And if the weather isn’t so nice for grilling, the fish fillets can be sautéed.

If you are seriously restricting your carbs, as I am with diabetes, the trick is to practice careful portion control with the bruschetta topping. Don’t go overboard with the garlic, green onions or tomatoes, all of which can cause blood glucose spikes if eaten in too large of quantities. Also do not use balsamic vinegar in place of the wine vinegar; it has far too much sugar in it.

Allulose is currently my favorite sugar substitute as it is made from sugar but is not metabolized. The flavor is good, never bitter or overly sweet. One nice feature is that it browns in cooking and grilling, just like real sugar; it also dissolves easily. In large quantities it can cause diarrhea, but I only use it in small quantities and don’t have a problem. I have not yet found Allulose in a grocery store; I buy it from Amazon.

Allulose isn’t cheap, but I don’t use that much of it that it’s a real budget-buster. A teaspoon in a salad dressing, perhaps a tablespoon in a BBQ rub.

 

If you aren’t eating keto or LCHF, you can use brown or white sugar in place of the Allulose (note that calories will then be higher).

Tuna Brushetta Multihulls Magazine

Tuna Bruschetta

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

 

Tuna steaks on the grill with a bruschetta topping. Low carb (3 grams total carbs), keto-friendly, gluten-free, dairy-free and boat-friendly. Great for diabetics who want a dish they can eat but everyone will love and perfect for a hot day!

 

Course: Main Dish

Cuisine: Dairy-Free, Fish/Seafood, Gluten-Free, Grill, Keto/LCHF

Servings: 2

Calories: 364 kcal

 

Ingredients

  • 2 Tablespoons Olive oil Divided
  • 1 Tablespoon Wine vinegar
  • 1 Teaspoon Minced garlic
  • 1 Teaspoon Allulose
  • 1 Teaspoon Italian seasoning
  • 1/4 Teaspoon Salt
  • Dash Black pepper
  • 1/4 Cup Tomato, finely diced
  • 1/2 Tablespoon Green onion, sliced thin
  • 8 Ounces Tuna steaks

Optional

  • 3 Tablespoons Feta cheese, crumbled Omit for dairy-free

 

Instructions

  1. Mix 1 tablespoon olive oil, vinegar, garlic, Allulose, Italian seasoning, salt, pepper, tomato and green onion together. Refrigerate while grilling tuna.
  2. Preheat grill to hot.
  3. Brush tuna steaks (1 per person) with remaining olive oil.
  4. Grill tuna for about 5 minutes per side — cook according to your preference, rare to medium.
  5. Remove tuna from grill and place on plates. Top with bruschetta. Add feta if desired.

 

Low-Carb/Keto Chili

Chili has always been a cool-weather staple. Then I became diabetic a little over a year ago and learned that beans were totally off limits as were any quantity of tomatoes over one slice (or two cherry tomatoes). I follow a very low carb way of eating (generally 12 to 15 grams of carbs — total, not net — per day). The good news is that my blood sugar is in excellent control — you can read more about how this allows me to lead the life I wish in Cruising with Diabetes. So my old chili recipe was totally off limits.

Last winter, as I was learning about my new way of eating, I didn’t try to come up with a low-carb chili. But as the weather got chilly this fall, I decided to try. And I came up with a recipe that isn’t just make-do, it’s great. Dave and non-diabetic friends who came over for dinner have loved it.

Side note: Dave is allergic to all milk products and loved it even without the sour cream and cheese on top. And since you’re not using a commercial taco seasoning, it’s gluten-free as well.

See recipe notes for further notes on ingredients and special alerts for diabetics.

Keto LCHF Chili Multihulls Magazine

Low-Carb/Keto Chili

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

 

Cool weather comfort food without all the carbs contained in beans, tomatoes and many taco seasonings. Delicious and not just a make-do!

 

Course: Main Dish

Cuisine: Dairy-Free, Gluten-Free, Keto/LCHF, Make-Ahead, Mexican/Southwestern

Servings: 2

Calories: 751 kcal

Ingredients

  • 4 strips bacon
  • 3/4 pound ground beef
  • 2 green onions
  • 1 small zucchini
  • 1/4 cup green or red pepper, diced
  • 1-1/2 teaspoon chili powder
  • 1-1/2 teaspoon cumin
  • dash cayenne pepper
  • dash jalapeno powder
  • 1/2 teaspoon salt
  • 1/4 cup sour cream
  • 1/4 cup cheddar cheese
  • 2 cherry tomatoes

Instructions

  1. Cut bacon into 1″ pieces and fry until crisp. Remove from pan, leaving grease.
  2. While bacon is cooking, slice green onions. Reserve 2 tablespoons of the sliced green parts for garnish.
  3. Add ground beef and un-reserved green onion to bacon grease and chop with the side of a spoon. Cook over medium heat, stirring frequently, until almost cooked through.
  4. While ground beef is cooking, chop green or red peppers. Reserve 1 tablespoon for garnish.
  5. Add remaining peppers, spices and cooked bacon to ground beef. Turn heat to low and cook 20 minutes to let flavors blend and develop. Stir occasionally.
  6. Shred cheese while chili is cooking. Slice or dice cherry tomatoes.
  7. To serve, place chili into bowls and top with shredded cheese, sour cream, reserved peppers, and green onions.

 

Notes, Substitutions and Variations

Ingredient notes, particularly for diabetics:

Bacon: Most bacon is sugar-cured. Use uncured or salt-cured bacon if possible; otherwise look for bacon with less than 1g of sugar per serving.

 

Sour Cream: Use full-fat sour cream as it has less tendency to spike blood sugar. However, if you cannot tolerate dairy, omit it.

 

Cheddar cheese: You can use any type of cheese that you prefer, as long as it does not spike your blood sugar. Shred your own with a grater; commercially shredded cheese is coated with a starch to keep it from sticking together and that starch will raise the carb count and impact your blood sugar. Again, omit if you cannot tolerate dairy.

 

Sweet peppers: Do not use yellow peppers as they have considerably more sugars than green or red peppers.

 

Spices: vary quantities to taste. If you do not have jalapeno powder, use additional cayenne (buy jalapeno powder on Amazon if your local store does not carry it). Use less or omit the cayenne and jalapeno for a milder chili.

 

Zucchini: omit for an even lower carb version – just 4g per serving.

 

Tomato: If you do not have cherry tomatoes, use 2 tablespoons diced tomato. Limit your portion carefully as tomatoes contain a lot of sugar. Omit tomato and cut out 1g carb per serving.

 

Ground beef: vary amount to suit your needs.

 

Accompaniments: This is great with my Keto Bread and the Keto/Low-Carb version of my Greek Salad IF it works with your carb limits per meal.

 

Nutrition Facts

Low-Carb/Keto Chili

Amount Per Serving

Calories 751 Calories from Fat 558

% Daily Value*

Total Fat 62g 95%

Saturated Fat 25g 125%

Cholesterol 179mg 60%

Sodium 534mg 22%

Potassium 843mg 24%

Total Carbohydrates 6g 2%

Dietary Fiber 1g 4%

Sugars 3g

Protein 40g 80%

Vitamin A 17.2%

Vitamin C 38.4%

Calcium 18.2%

Iron 24.6%

* Percent Daily Values are based on a 2000 calorie diet.

 

Broccoli-Cauliflower Low-Carb Salad

This has always been a favorite salad of mine and I shared it in The Boat Galley Cookbook. Since being diagnosed as diabetic, I have tweaked it some to make it very low carb and totally sugar-free, suitable for a keto diet as well as LCHF. It’s also gluten-free and dairy-free.

As with everything in the low-carb world, portion control and ingredient choice is critical. Yes, there really is such as thing as too many veggies, so I have to restrain myself from eating an unlimited amount.

Two ingredients of note:

Allulose sweetener: It is derived from sugar and tastes great with no weird aftertaste but is not metabolized and does not have an effect on blood sugar. It’s about 70% as sweet as sugar, so you don’t get that “too sweet” taste that some sweeteners give. And, while not a factor in this recipe, Allulose will brown as sugar does in cooking, making it great for marinades. Large quantities can cause diarrhea but small quantities such as I use in recipes here don’t. I have only found it on Amazon. While it’s pricey, if you’re eating low carb you’re not going to eat too much of it so a container will last quite a while.

If you aren’t eating keto or LCHF, you can use brown or white sugar in place of the Allulose (note that calories will then be higher).

Duke’s mayonnaise: This is the only mayonnaise that does not contain sugar or any sugar substitute It’s sold in most grocery stores, but if you can’t find it in yours, it’s on Amazon:

And one more ingredient to beware of: the bacon. Most bacon is sugar-cured and trace amounts can remain. I try to find uncured bacon and am able to about 75% of the time. If I can’t, I look for a brand with less than 1 gram of sugar per serving. Some people do spike with bacon in any form; if you do, simply omit it. It’s still a great salad.

Broccoli Caulliflower Salad Multihulls Magazine

 

Broccoli-Cauliflower Salad

Prep Time: 25 mins

Total Time: 25 mins

 

Delicious salad that everyone will love and perfectly meets the needs of those who eat low carb (LCHF or keto), dairy-free or gluten-free. Omit bacon for a vegetarian version. 4g total carbs/3g net carbs

 

Course: Veggies & Salads

Cuisine: Dairy-Free, Gluten-Free, Keto/LCHF

Servings: 2

Calories: 371 kcal

Ingredients

Salad

  • 2 slices bacon
  • 2 eggs
  • 1 cup broccoli
  • 1 cup cauliflower
  • 2 cherry tomatoes

Dressing

Garnish

  • 1/2 teaspoon green onion tops

US CustomaryMetric

Instructions

  1. Fry bacon until crisp, drain and crumble. At the same time, hard boil the eggs. Peel and chop the eggs when done, then let them cool while chopping the vegetables.
  2. Chop broccoli and cauliflower and place in small bowl. Slice tomatoes thinly and add to bowl, along with bacon and eggs.
  3. Just before serving, mix mayonnaise, Allulose and vinegar. Stir until sugar is dissolved.
  4. Pour dressing over salad and toss well.
  5. Optional: slice green onion top thinly and use to garnish salad.

Notes, Substitutions and Variations

White vinegar or cider vinegar may be used in place of the wine vinegar; do not use balsamic vinegar as it is too sugary.

If you want a larger portion, use up to 1 cup additional broccoli (for 1 more carb gram per serving) but do not add additional cauliflower — it has far more carbs than broccoli.

Do not use additional tomato if you are trying to stay very low carb — tomatoes contain a lot of natural sugars.

Nutrition Facts

Broccoli-Cauliflower Salad

Amount Per Serving

Calories 371 Calories from Fat 333

% Daily Value*

Total Fat 37g 57%

Saturated Fat 7g 35%

Trans Fat 0g

Polyunsaturated Fat 14g

Monounsaturated Fat 5g

Cholesterol 229mg 76%

Sodium 1679mg 70%

Potassium 299mg 9%

Total Carbohydrates 4g 1%

Dietary Fiber 1g 4%

Sugars 1g

Protein 7g 14%

Vitamin A 17.3%

Vitamin C 40.9%

Calcium 5.7%

Iron 7%

* Percent Daily Values are based on a 2000 calorie diet.

 

Baked Tuscan Chicken

Our first company!  Dave and I were so excited to welcome our friends Tony and Vicky aboard for a week in Mexico.  Years before, we’d hatched the idea for our first charter when spending a weekend aboard their boat on Kentucky Lake.  One thing had led to another and now we were cruising full time and they were contemplating doing the same.

We wanted to show them just how magical this life could be from the moment they stepped on board.  The plan was to pick them up at the airport and immediately head to a nearby anchorage in time for dinner and sunset.

After anchoring, we had a “welcome aboard” glass of wine while dinner was in the oven.  I’d had done the prep work the day before – Baked Tuscan Chicken is a wonderful make-ahead meal for guests, needing virtually no last-minute attention.  Just as we finished eating, the sun set and turned the sky a fiery mix of crimson and orange.  We continued to sit on deck as darkness fell and the stars came out.

Later, as we all headed to bed, Vicky turned to me and said, “This is wonderful.”  I couldn’t have said it better.

Baked Tuscan Chicken Multihulls Magazine

Baked Tuscan Chicken

Prep Time: 35 mins

Bake: 40 mins

Total Time: 1 hr 15 mins

Delicious chicken dinner perfect for entertaining as you can do most of the prep ahead of time and just bake and serve!

Course: Main Dish

Cuisine: Dairy-Free, Gluten-Free, Make-Ahead

Servings:  4

Calories: 286 kcal

Ingredients

  • 4 slices bacon
  • 4 pieces chicken (any type: bone-in or boneless, white or dark, skinless or not)
  • 1 cup diced onion
  • 3 cups fresh spinach OR 3/4 cup frozen spinach, thawed and very well drained
  • 2 (15-ounce) cans cannellini, navy or other white beans, rinsed and drained
  • 1 (15-ounce) can diced tomatoes, undrained
  • ½ teaspoon dried rosemary
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350° F.
  2. Cook bacon until crisp in large ovenproof skillet or Dutch oven (see notes if you do not have a pan that can go from stove to oven). Remove bacon and place on paper towel to drain. Leave the bacon fat in the pan.
  3. Brown chicken pieces in the bacon fat over medium-high heat. When golden brown, remove chicken and place on paper towel with the bacon.
  4. Add onion to pan and cook over medium heat until just starting to turn golden. Add spinach, cannellini beans, tomatoes, rosemary, salt and pepper. Crumble bacon into the pan. Mix well and remove from heat.
  5. Place chicken pieces over the bean mixture, skin or “nice” side up. Bake, uncovered, for 40 minutes or until instant-read meat thermometer inserted in the thickest part of the chicken but not touching bone registers 165° F. Serve immediately if desired.
  6. To serve later, cover and refrigerate for up to 48 hours. Reheat in 350° F. oven, covered, for about 20 minutes until bean mixture bubbles. May also be frozen for up to three months; thaw in refrigerator before reheating or allow up to an hour in oven if not thawed.

Notes, Substitutions and Variations

If you do not have a pan that can go from stove to oven, use a skillet and transfer to a casserole before putting in the oven.

 

Un-Rolled Egg Rolls

If you’re eating low carb or keto, it seems impossible to have most Asian food. Almost every dish contains rice or has some sort of a no-no wrapper.

For quite a while, I’ve been looking around for some sort of Asian dish that would be legal for me (a diabetic). Most that I found online simply had too many carbs for my needs. I started experimenting and tweaking the proportions until I hit the sweet spot of great taste and very low carb.

These low carb/keto/gluten-free (and dairy-free) egg rolls without the wrapper will really hit the spot. Not having to deep fry them — as you would do with wrappers — also qualifies as super boat-friendly.

The best part? Everyone will love them as just “a good meal.”

Just 8g of total carbs per serving (6g net) and no soy as soy ingredients can spike blood glucose in many diabetics, including me. If you are not sensitive to soy, you can use soy sauce in place of the coconut aminos. If you do so, omit the salt.

One key is that if you want to use prepared coleslaw mix instead of chopping cabbage yourself, be sure to use one that is just plain cabbage without carrots (carrots have quite a few carbs).

 

The trick is to not use more veggies than called for unless your eating plan allows more carbs in a meal. You can increase or decrease the amount of meat to suit your own protein requirements.

Virtually any meat can be used — ground beef, chicken or turkey are all great, as are small shrimp or even leftovers such as shredded beef or chicken.

When I first heard of Sriracha sauce, I had been told that it was “quite hot.” It took me a few years to try it and I discovered that while it’s spicy, it’s not unbearably hot and it has a really nice flavor that mixes well in lots of dishes. Note, however, that it does contain sugar. I’m able to tolerate the small amount in one teaspoon of the sauce but other diabetics may not be able to. You can make your own sugar-free sriracha with this recipe.

Un-Rolled Egg Rolls Multihulls MagazineUn-Rolled Egg Rolls

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

 

A delightful taste of Asian — low carb, soy-free, gluten-free and dairy-free. Yet totally delicious!

 

Course: Main Dish

Cuisine: Asian, Dairy-Free, Gluten-Free, Keto/LCHF

Servings: 2

Calories: 555 kcal

Ingredients

  • 1 tablespoon sesame oil
  • 1 teaspoon minced garlic
  • 2 green onions
  • 3/4 pound ground pork
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 2 teaspoons Sriracha sauce
  • 5 ounces shredded cabbage
  • 1 tablespoon coconut aminos
  • 2 teaspoons rice vinegar
  • 2 teaspoons toasted sesame seeds

 

Instructions

  1. Heat sesame oil in a skillet over medium-high heat.
  2. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is almost, but not quite, cooked through.
  3. While pork is cooking, thinly slice the green onion and separate the white and green slices into separate piles.
  4. Add the garlic, onion, and white portion of the green onions to the meat mixture. Sauté until the pork is cooked through, the onions are translucent and the garlic is fragrant.
  5. Add the cabbage, coconut aminos, and rice wine vinegar. Cover and cook about 5 minutes until the coleslaw is tender.
  6. Serve in bowls; top with sesame seeds and slices of the green portion of green onion slices.

Notes, Substitutions and Variations

If you can tolerate more carbs, add a few sliced mushrooms and julienned carrots and green peppers.

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