~ Conscious Eating ~

Swell's galley askjhfdks
No matter where I’m floating…natural, homemade food is on the menu!


Tips & recipes from Swell’s Galley———————————————————————————————

Conscious eating has become a fundamental part of my lifestyle. It’s good for your mind & body and the Earth too! It’s not always easy aboard Swell, but by getting creative, inquisitive, and adventurous it’s almost always possible to put more awareness into what you eat. I never believed how good it could make you feel until I tried it. The following is a collection of recipes and galley tips I’ve learned along the voyage…feel free to add your own via ‘Comments’!


What conscious eating means to me:

  • Minimizing processed, chemically-treated, genetically modified, or hormone-filled foods and unethically raised animal products, maximizing using/eating whole and organically grown food grown/raised with love and respect for the Planet.
  • Getting to know your food sources (farmer’s markets, inquiring at restaurants, etc) and reducing the number of ‘hands’ that it takes to go from the ground to your mouth
  • Eating local food because less fossil fuels are used to bring your food to you, plus you can support local sources and get to know them easier than those far away
  • Being grateful for what you eat and recognizing its Source. Depending upon your method, a prayer, a nod, or recognition of the fact that the creature died or plant grew to nourish you
  • Learning what your body needs, and not eating more or less than that
  • Putting LOVE into your cooking! You can taste it!

****I’ve recently gone vegan!!





Carrot-raisin curry salad:

If you can keep carrots and cabbage cool, they won’t spoil for sometimes more than a month, so they are great staples for stocking when leaving port. This salad is easy and tasty:



2 large carrots, grated

2-3 Purple or white (or both) cabbage leaves, finely chopped

1/2 cup raisins

1 ½ tbsp yellow Curry powder

1/2″ grated ginger

1/3 cup plain yogurt or coconut milk

1 tbsp olive oil

Cayenne pepper

1 ½ tbsp honey

1 tbsp Black Sesame seeds

Grate the carrots and chop the cabbage finely and combine all the ingredients in a big salad bowl. Adding tofu or chicken might be good too!


Poisson Cru: (Vegan Option: All veggies or veggies with tofu)

This is my favorite traditional Tahitian dish. It’s incredibly good and really healthy too. Serve by itself or with warm rice or bulgar wheat.

1. Take fresh raw fish and cut into bite-sized squares, if it smells a bit fishy mix with a couple drops of any oil like grapeseed, coconut, canola–helps eliminate overfishy taste
2. Squeeze some lime juice over it (until it’s sitting in juice) and let it sit for 5-10 mins
3. Chop some onion, tomatos, cucumber, grated carrot, bell pepper…whatever you feel–the veggies are optional. ‘Tuamotus-style’ is just with onion.
4. Pour excess lime juice out of the fish, add veggies, and pour coconut milk over it all. Sprinkle a few chopped chives on top if you’re feelin it…



Marika’s Mouth-Watering Teahupo’o Chocolate Cake:

This is the best chocolate cake in the world, even Mick Fanning thinks so…I owe it all to Swell’s broken motor mounts that kept me moored in front of George and Marika Riou’s place near Teahupo’o for a few months in 2010…I guarantee you will never by a cake mix again!

1 cup flour
1 cup sugar
150 grams of butter (about a stick and a 1/3)
4 eggs
1 1/2 dark chocolate bars

Mix flour, sugar, and eggs together. In a saucepan melt your butter and chocolate together, maybe add a dash of water so as not to burn it, then pour into the other ingredients. Mix well and pour into smallish square or round pan–buttered and floured. Bake at 375ish for 10-14 minutes. When it looks like Mars, it’s done!! Better to under than over cook it. It’s supposed to be undercooked in the middle like a lava cake. Put in the fridge overnight and eat cold the day after too! SO GOOD!

Seared and Sesame Crusted Fish With Creamy Ginger Wasabi  Sauce (Vegan Option: use tofu!)

Tuna, Wahoo, or Mahi steaks or your otherwise sustainable catch of the day

1/2 cup toasted sesame seeds

1/2 cup black sesame seeds

ginger powder

garlic salt

cayenne pepper

black pepper


  1. Slice the filets into about 1 ½” thick steaks.
  2. Let them warm to room temperature if they are really cold.
  3. Rub each steak with oil (coconut, olive, grapeseed..) so that the dry ingredients will stick to it
  4. Mix the dry ingredients on a plate: toasted sesame seeds, ginger, black sesame seeds, garlic salt, pepper, sea salt, and cayenne pepper (add cracker crumbs or panko if you want a thicker crust)
  5. Roll each steak in the ingredients until coated
  6. Add a thin layer of oil to your skillet/frying pan and heat it up until it’s HOT and then toss the steaks on. I like mine very rare in the middle, so I cook them for less than a minute on each side and then quickly around the edges, too.  Cook longer to your desired meat temperatur
  7. I serve with Creamy Ginger Wasabi Sauce—mix ½ cup fresh cream or coconut milk for vegans (yogurt or mayonnaise works too) with 1 tbsp wasabi or wasabi powder, minced and crushed fresh ginger and garlic, and 1 tbsp soy sauce




Sprouting is another great trick for having fresh food on expeditions that keep you away from fresh produce and refrigerators for an extended time. It’s SO easy that even I manage to do it between captain’s duties, blog writing, surfing, etc…You can do it with lots of different beans/seeds, but mung beans are the easiest to get started. Lentils or any kind of bean, and radish or alfalfa seeds are great too, but mung beans sprout really quickly–ready to eat in less than 24 hours!


You need a clear plastic or glass jar (like an empty peanut butter container or a glass pickle or jelly jar) with holes poked in the lid.


  1. Fill the jar with dry mung beans about an inch high.
  2. In the evening, add water to cover the beans and let them soak like that overnight.
  3. Poke holes in the lid, not bigger than the beans so that you can drain the water out.
  4. In the morning, drain the water, then rinse them with fresh water and drain again.
  5. That same afternoon you will have fresh, living sprouts to add some crunch and nutrition to almost any meal. I eat them raw or put them in anything from salads to pastas to sandwiches.
  6. If you don’t eat them all in one day, just keep rinsing them in the morning and night and they will just keep growing!

To sprout lentils, radish & alfalfa seeds, I find that this jar technique in the tropics can keep them a bit too moist and cause them to mildew. I have better luck soaking them like normal, and then leaving them in an open colander or strainer and rinsing them a few times a day.




Making Yogurt (Vegan Option: use coconut milk and kefir grains!)


It’s so easy!! No more plastic containers! Yay!


You need…

-1 cup/serving of your favorite store-bought yogurt

-½ gallon (2L) milk

-Glass jars or preferred storage container(s)


1. Since powdered milk is all that’s usually available where I am, I make ½ gallon of milk using hot water and then wait until it cools to just warmer than tepid. If you are using real milk, let the milk warm to room temperature or a little warmer (put it in a sunny corner of the room).

2. Next, stir in the serving of your favorite yogurt. Stir well until it’s all one consistency.

3. Pour into jars/container.

4. Set them in a warm, sunny area for 4-5 hours or until liquid takes on a yogurt consistency. I cover my jars in a black t-shirt to attract and trap heat. If it’s not sunny or otherwise, I light the pilot in my gas oven and put the jars inside. It just needs to be warm enough for the yogurt bacterium to do their thing…Maybe on top of the refrigerator where it’s warm, near the heater vent, etc.

5. Come back in a few hours and you have yogurt! Now you can put it in the fridge like usual. Add fresh fruit or jam. Eat with granola or honey…so good, nutritious, and uses less plastic!


Homemade mango and banana jam, no sugar added.


Super Simple Homemade Jam:

1. Slice and chop fruit into small cubes.

2. Use a saucepan to heat and simmer until consistency is thick to liking.

3. Fill sterilized jam jars and turn upside down to cool!



Homemade hummus! so good and easy!


Homemade Hummus:

1 bag/large can garbanzo beans

2 cloves garlic

2/3 cup olive oil

Juice of 1 lemon or 2 limes squeezed

Salt to taste

Optional: 2 tbsp Tahini, or any of the following chopped–basil leaves, onion, bell pepper, hot chillis, or whatever spices you’re into…

1. Soak garbanzo beans 12 hours, then boil at least 1.5 hours (or use canned garbanzo beans). Drain and mash with a fork. (Or blend with your mixer/food processor all ingredients together!)

2. Stir or mix in all other ingredients. Yum.


pumpkin coconut soup


Rainy Day Pumpkin Coconut Soup

Pumpkin/butternut squash are great for long sailing trips because they keep so long. This soup is simple and super good. No mixer needed.

6 cups cubed pumpkin/butternut squash

1 chopped onion

4 garlic cloves, chopped

1/2 thumb of ginger, chopped

1 tbsp curry powder

1 can coconut milk or 2 mature coconuts, grated and pressed

1/4 cup honey

Black pepper to taste

Cayenne pepper or fresh hot peppers to taste

Salt to taste

Basil leaves or green onions on top if you have em!

Boil or pressure cook your butternut squash in a big pot until its cooked thru. Remove all but about 2″ of water at the bottom with a mug or by pouring it out. Mash up the squash in the remaining hot water with a whisk or whatever. It should fall apart easily. Keep heat on low and stir in garlic, onion, ginger, and the spices and let simmer about 5-10 minutes. Lastly, turn off the heat and stir in the coconut milk. Enjoy! This makes about enough for 5-6 servings.












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  1. robin metze

    great to see..

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  3. Mary

    Suddenly I have the urge to buy some yogurt – to grow more yogurt!

  4. MountainBliss

    Kefir grows at room temperature without cooking. Some say, it has more beneficial microflora than yogurt. It’s certainly easy to make! For variation in flavor, try adding a little ginger juice in your coconut milk, vegetable juice, or animal milk when starting the new batch of Kefir. Other herbs, spices, and flavorings can make a great taste too.

    Don’t forget to try “cultured vegies”. They keep for a long time without refrigeration. Google for many recipes and health benefits.

  5. Captain lizzy

    Here is a great website about making kefir http://users.sa.chariot.net.au/~dna/Makekefir.html#Utensils

    And an article/video about cultured veggies! watch the video, this guy is great!! http://earthmother-intheraw.blogspot.com/2009/05/how-to-make-raw-cultured-vegetables.html

  6. Steph Singer

    Liz, Mike and I have been trying to eat with more awareness over the past few months and I admire you so much for tackling this feat on a boat. If you can do it, we certainly can. Thanks for the great recipes… am going to try the seared tuna recipe. xo Steph

  7. John

    I love the new Conscious Eating section of your blog. Please keep them coming .

  8. Jourdan

    More recipes please!! I loved the carrot raisin curry salad! I hope you heal up quick and get back to Swell soon!

  9. mestreseo

    nice articles thanks for sharing. mestreseo mestreseo mestreseo mestreseo mestreseo

  10. De

    hey Liz – please send us your homemade no sugar added jam recipes!

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