HERIZEN™ SAILING FOR WOMEN

"COOKING AFLOAT"

HERIZEN™ Sailing Menu & Recipes

Sailing the farm wellness foods.

Grow your own organic farm on board! Try sprouting - Alfalfa or Sunflower Seeds

It is not always easy to get or keep fresh leafy vegetables on hand. Salad sprouts are a great alternative to lettuce for salads and sandwiches and you can make them any time. Sprouted seed has about the highest nutritional value the plant will ever have. For instance, 1/2 cup (125 mil) of alfalfa sprouts contains the vitamin C of 6 glasses of fresh orange juice. The sprouting process also raises the vitamin B2 content 1,000 percent. Growing your own sprouts is easy.

Small glass container, seeds, water, cheesecloth and you have instant prana & life rich food!

The important thing is to rinse and drain the sprouts often enough that they always stay moist. On a boat, conservation of water is important. For each wash, just add enough water to cover the sprouts and gently swirl the water before inverting the jar to drain.

Day 1 - Place 1 Tbsp. (15 mil) alfalfa, broccoli or other salad seeds in a jar and cover with lukewarm water. Leave in the dark until the next day.

Day 2 - In the morning, drain (save the nutrient rich water - it is good for watering house plants) Cover the seeds with cool water. Swirl the seeds around gently and drain well. Tap the seeds off the lid and roll the jar over so that the seeds stick to the walls. This step improves circulation. Lay the jar on the side so the water continues to drain and set the jar in indirect light at room temperature. Repeat this step at noon and in the evening. Sprouts will grow with or without light. Good ventilation and drainage are critical to keep the seed fresh. It is best if the seeds stay moist. This requires some attention on a boat or at anchor because of the shifting of the sun. Because the diesel engine can get warm during the day the jar can be put in a cupboard during the night.

Day 3, 4 and 5: Rinse well 2 or 3 times per day.

Day 5 or 6: The sprouts are now ready for harvest. Prepare a plastic storage container for storage. Gently lift the sprouts out of the jar and into the container, keeping them in the refrigerator or in a cool place. It is a good idea to start another batch on day three so the process keeps over lapping.

Here is a menu example for one day along with one of the snack recipes that we have used on our sailing adventure programs.

Day 1

Breakfast

Roasted Red Pepper Frittata with fresh tomato's on the side

Toasted English Muffins with tropical jams and jellies

Coffee, assorted teas from our tea chest and juice

Lunch

Brioche stuffed with avocado salad with sprouts, plantain chips on the side

Wine spritzer soft drinks and bottled water

Happy Hour is a tradition with boaters- wine, soft drinks or local drinks with snack

West Indian Spread - see recipe below

Dinner

Sea Bass with macadamia nut crust

Wild rice

Fresh local vegetable steamed and raw

Wine, coffee and teas

Desert

Individual Key Lime Pies with Devon Cream

West Indian Spread

Mix together

1 8 oz package cream cheese, softened

3 tablespoons mango chutney (I like the hot variety)

1/4 cup slivered blanched almonds

1/4 cup grated coconut

1 tsp curry powder (or more to taste)

When well mixed, sprinkle on

1 tablespoon grated coconut

1 tablespoon slivered almonds

Top with

1 tablespoon chutney

Serve with Triscuits or, for those who want to reduce their calorie intake, use this mixture to stuff celery or hollow-out 1/2 slice of cucumbers and pile on 1 tsp of the moisture.

Enjoy - Bon Appetit!

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