Feeding a Family Onboard

By Sarah Powell

With more and more families deciding to leave their routine and take to a water-based lifestyle whether in the form of a sabbatical or as a long-term goal, the sailing demographic has dramatically changed over the past 10 years. It is a lifestyle choice for families that echoes the shift towards a conscious way of life. Families are becoming more aligned with their values. There is growing concern about making the best choices for health, well-being and that of the planet.

In 2021, we left our land-based life in Spain to do the same. We were keen to embrace the minimalistic approach, stripping back the constraints of time and structure that a land-based life so often imposed.

However, like all things new, there is a period of adaptation and getting used to the intricacies of boat life took some adjustment.

In my previous Insights article – Tips and Tricks for Organising Your Galley – I shared my bewilderment about first stepping onboard our 30ft boat and having to think about preparing a meal in a galley less than one square metre for my family. I knew I was not alone. In the three years we have been travelling and meeting families along the way, we always seem to get on to the topic of food. We share our stories of provisioning, dealing with fussy eaters, how many ways you can cook potatoes and how many times is it acceptable to serve “spag bol” (plant-based or not!) on the menu in a week.

It seems that when you add the complex layers of cruising around the world and provisioning in remote areas, we can find ourselves quickly out of ideas, struggling to be creative and overwhelmed at the idea of trying to balance the healthy nutrition of growing toddlers, children and teens!

I would often share my nuggets of wisdom, from my experience onboard, delving into my almost obsessive knowledge of plant-based nutrition. My fellow cruisers really appreciated my calm and clear approach to nutrition at sea. So I thought it would be a good idea to share some of what has helped fellow cruising families deal with and take the pain out of provisioning and feeding a family at sea.

Sailing with your family is a thrilling adventure, offering unique experiences and unforgettable memories. However, ensuring that your family stays well-fed and nourished while sailing presents its own set of challenges. From meeting nutritional needs to introducing children to new foods in different countries, feeding a family while sailing requires careful planning and creativity. In this article, we’ll explore essential nutrition for children, offer ideas for family-friendly recipes, and provide tips for getting children to try new foods in various locales.

Nutritional Needs for Cruising Children:

Maintaining proper nutrition is crucial for children’s growth and development, especially while sailing. Children require a balanced diet that includes a variety of nutrients such as carbohydrates, protein, healthy fats, vitamins, and minerals. When planning meals onboard, aim to include a mix of whole grains, proteins, legumes, nuts, seeds, fruits, and vegetables.

Carbohydrates provide energy for active kids, so stock up on whole grains like oats, quinoa, and whole wheat bread. Protein-rich foods such as beans, lentils, tofu, are essential for muscle growth and repair. Incorporating plenty of fruits and vegetables ensures a good intake of vitamins, minerals, and fibre, supporting overall health.

Family-Friendly Recipes:

1.  One-Pot Pasta Primavera: Cook pasta then add, cherry tomatoes, black olives and spinach. Toss with olive oil, garlic, and herbs and add a teaspoon of nutritional yeast for a flavourful and nutritious meal. Why add Nutritional Yeast? It is great for the immune system and full of vitamins and minerals. In Vegan cooking we use it to replace cheese flavour!
2. Grilled Veggie Skewers: Get the kids to make their own veggie BBQ skewers with colourful vegetables that you find in the market and grill them onboard. Serve with a side of rice or couscous for a satisfying meal.  Why not make your own hummus to top it off? Chickpeas have the nutritional qualities of a legume (high in protein, iron and zinc) and a vegetable (rich in fibre) and a great way to keep small tummies fuelled with the good stuff.
3. Tropical Fruit Smoothies: Blend ripe bananas, peanut butter, flaxseeds and coconut milk together for a protein-packed, omega 3-filled yummy smoothie. You can also blend mangoes, pineapples, coconut milk, and chia seeds for a refreshing and vitamin-packed smoothie. Why are chia seeds in the smoothie? Chia seeds are tiny but mighty and are filled with omega 3, magnesium and fibre they are a great nutrient to add to smoothies and milkshakes. Flaxseeds are another “super seed”, rich in omega-3 and fibre. Find out more about this wonderous superfood in my blog article here.
4. DIY Pizza Night: Set up a pizza-making station with pre-made pizza dough, and a locally sourced item bought in the market or shop. Sweet or Savoury they get to choose. When kids feel they have control over what they choose they no longer need to say no to what is available.  Tip: Make the pizza dough with half wholewheat and half all-purpose flour to get a fibre-rich more filling dough to sustain the energy levels.

Introducing new foods:

With these tips, you will have some ideas for nutritious and healthy meals onboard. But what about when you leave the boat, go ashore and want to enjoy the local cuisine? Sometimes the supermarkets and market stalls are filled with produce and items that we are not only unfamiliar, but also written in a language we don’t understand. This can be daunting for us as adults and kids can pick up on that. When introducing children to new foods I suggest looking at it from the following perspective:

1. Cultural Exploration

Use mealtime as an opportunity to explore the culinary traditions of different countries you visit. Equally, use homeschooling time as a way of researching those countries, finding out recipes and trying them on the boat. I think children are willing to engage and try local dishes and flavours, especially when you can explain the cultural significance behind them. It is amazing how a bit of storytelling can transform fussy eaters!

2. Hands-On Cooking

Involve children in meal preparation and cooking onboard. Let them help wash vegetables, mix ingredients, or assemble dishes, fostering their curiosity and interest in trying new foods. Our son is our Sushi Master and takes this role very seriously. We love making our sushi with fresh veggies.

3. Food Tastings

Organize fun food tastings where children can sample a variety of foods from different countries or regions. Create tasting cards and encourage them to rate each food based on taste, texture, and appearance. This is especially fun when you are in anchorages or marinas with different nationalities.

4. Positive Reinforcement

Praise children for their willingness to try new foods, even if they don’t immediately like them. Saying things like “ I saw you tried it, what did you think?” If they don’t like it empathise with them by saying “Yeah, I found that a bit strange at first too, but it has kind of grown on me!”  If they are challenging, bite your lips, count to 10, offer gentle encouragement and avoid pressuring them to eat, allowing them to develop their preferences over time. A kid who feels pressured will switch off straight away.

5. Lead by Example

Set a positive example by trying new foods yourself and expressing enjoyment. Children are more likely to be adventurous eaters if they see their parents modelling adventurous eating habits.

Finally, feeding a family while sailing presents both challenges and opportunities for boat education and exploration. By prioritising nutrition, experimenting with family-friendly recipes, and employing creative strategies to introduce children to new foods, sailing can become an enabler for adventure and discovery of all things new especially with regard to foods. With a well-stocked galley, a sense of culinary curiosity and a spirit of adventure, you and your family can enjoy nourishing meals and unforgettable cultural experiences while sailing the open seas.

Fair winds and bon appétit!
Sarah Powell

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Read Sarah’s Other INSIGHT articles for Noonsite:

Tips and Tricks for Organzing Your Gallery

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Read more INSIGHTful articles on Noonsite

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About the Author:

Sarah Powell is a full-time live-aboard cruiser currently based in Lanzarote for the forthcoming year. She passionately believes in provisioning and preparing nourishing, nutrient-rich, mood-enhancing foods to support the active and emotional adventure of living at sea and crossing an ocean.

All of the recipes and knowledge that she has learnt over the years, come from the experience gained in the galley of her previous Halmatic 30 and current Sigma 41.

Through seminars and workshops she shares, with cruisers and sailors, how it is possible to prepare delicious nutrient-dense food in the smallest of kitchens, with minimal equipment from wherever you are sailing around the world.  You can read more about Sarah at:

• Website: www.smallvegankitchen.com
• Linkedin: https://www.linkedin.com/in/sarahpowellfowler
• Instagram: www.instagram.com/smallvegankitchen.com
• Facebook: www.facebook.com/smallvegankitchen

If you would like to know more about how to make sure your family is getting the best nutrition whilst sailing, then register your interest and join the waiting list for Sarah’s April webinar.

www.smallvegankitchen.com/booking

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The opinions expressed in this article are the author’s own and do not reflect the view of Noonsite.com or World Cruising.

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