{"id":59619,"date":"2025-05-18T11:00:00","date_gmt":"2025-05-18T15:00:00","guid":{"rendered":"https:\/\/www.cruisingworld.com\/?p=59619"},"modified":"2025-05-22T10:26:08","modified_gmt":"2025-05-22T14:26:08","slug":"offshore-cabbage-salad","status":"publish","type":"post","link":"https:\/\/www.cruisingworld.com\/people\/offshore-cabbage-salad\/","title":{"rendered":"Cabbage: The Offshore Cruiser\u2019s Secret Superfood"},"content":{"rendered":"\n        <section class=\"hydra-container\">\n\n\t\t\t                <div class=\"hydra-canvas\">\n\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2-1024x768.jpg\" class=\"hydra-image disable-lazyload\" alt=\"Sara Teghini at the helm of Freya\" sizes=\"(max-width: 1400px) 100vw, 1400px\" fetchpriority=\"high\" srcset=\"https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2-1024x768.jpg 1024w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2-300x225.jpg 300w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2-768x576.jpg 768w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2-1536x1152.jpg 1536w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Sara-Teghini-2.jpg 2000w\" \/>                <\/div>\n\t\t\t\n\t\t\t\n            <figcaption class=\"caption margin_top_xs full border_1 hydra-figcaption\">\n                <span class=\"hydra-image-caption\">Sara Teghini at the helm of <i>Freya<\/i> on a delivery from Malaga, Spain, to Portovenere, Italy.<\/span>\n                <span class=\"article_image_credit italic margin_right_xs\">Courtesy Sara Teghini<\/span>\n\n\t\t\t\t            <\/figcaption>\n        <\/section>\n\t\t\n\n\n<p>There were five of us aboard <em>Freya<\/em>, a Sun Odyssey 51, prepping for a transatlantic crossing, and the captain and paying crew, myself included, were discussing provisioning. We were about to set out on a cruise-and-learn voyage from Malaga, Spain, to Lanzarote, Canary Islands. I was a novice sailor then, \u00adonly casual coastal sailing with family and friends. With my first nonstop offshore passage looming, my feelings were a mix of excitement and anxiety.<\/p>\n\n\n\n<iframe id=\"gkstfcayky\" src=\"https:\/\/cruisingworld.dragonforms.com\/gkstfcayky\" scrolling=\"no\" style=\"width:100%;height:165px;border:none;overflow:hidden;\"><\/iframe>\n\n\n\n<p>Food and diet were the last things on my mind, which was why I was \u00adsurprised at the reaction of the others when I casually mentioned that I was vegan. The dismay on their faces was palpable.<\/p>\n\n\n\n<p>\u201cWhat do you mean, vegan? We get that you don\u2019t eat red meat. But chicken and fish, dairy and eggs\u2014those are OK, right?\u201d<\/p>\n\n\n\n<p>I can still remember their crestfallen faces at my answer: none of the above.<\/p>\n\n\n\n<p>Now, years and many sea miles later, I know that provisioning for a long passage and preparing meals for the whole crew are not as straightforward as a novice might think, especially when sailing offshore.<\/p>\n\n\n\n<p>I\u2019d landed aboard <em>Freya<\/em> at a crossroads in my life. After years working in New York City, I\u2019d returned to Italy, my home country. New York\u2019s crazy rhythms had worn me out. The career satisfaction was no longer gratifying enough to justify the rat-race pace. I was looking for something different, but I wasn\u2019t sure what. I decided to do something that took me way out of my comfort zone: I booked a passage aboard <em>Freya<\/em>, hoping to free my mind and learn a few things.<\/p>\n\n\n\n<p>I wasn\u2019t a sailor in any sense, but during previous coastal sailing trips, I\u2019d glimpsed the possibility of a different life, one in total contact with nature, one that stressed the importance of the fundamentals \u00adrather than amassing wealth, material goods and stature. That approach to life seemed \u00adsimple, though hardly ordinary. I reasoned that time at sea would give me time to think about my priorities, and knew I\u2019d come back stronger. In that sense, I was \u00adabsolutely right: The experience changed my life.<\/p>\n\n\n\n<p>Our passage through the Strait of Gibraltar was what I\u2019d anticipated most: the mythological Pillars of Hercules, the idea of having thousands of miles of open sea in front of me. I was ready for a ritual, a rite of passage I\u2019d remember for a lifetime.<\/p>\n\n\n\n<p>In all honesty, the passage itself was as boring as sailing gets. We motored through Gibraltar at dusk, avoiding large container ships and not speaking to one another as the captain gave endless instructions to all the still-learning crew on board. The strongest and fondest memory I have is from our third night at sea. A northerly wind kicked in along the coast of Morocco, and the boat, which was motoring on calm waters, began to dance with the wind and waves. The captain instructed us to hoist the main and pole out the genny to make the most of the breeze. <em>Freya<\/em> came alive. It felt like we were flying. A full moon hung in the night sky, the air was warm and smelled vaguely of sand, and our boat\u2019s wake shone like a beacon in the dark night. I was hooked.<\/p>\n\n\n\n<p>When we got to Lanzarote, I decided to join the boat\u2019s next leg, from Tenerife, Canary Islands, to Martinique\u2014transatlantic. I was ready. Since that time, I\u2019ve never returned to land life or the 9-to-5 grind. Ten years on, I\u2019m living and working aboard on coastal and offshore charters and deliveries, or in remote locales, whenever I get a chance.<\/p>\n\n\n\n<p>During those two early, life-changing trips, my vegan diet wasn\u2019t a problem. We all shared the cooking duties. At shared meals, I ate what I could (there was always something), but my mainstay was this \u00adcabbage salad.<\/p>\n\n\n\n<p>I\u2019ve since discovered that this versatile veggie is a sailor\u2019s ally, vegan or not. Raw, boiled, roasted, stuffed, baked or in simple salads, the possibilities are endless. As a bonus, cabbage is packed with vitamins and minerals, particularly Vitamin C. In sailing eras past, it saved many sailors from disease\u2014scurvy, in particular. It keeps for weeks, even unrefrigerated, and it\u2019s the last veggie that\u2019s not canned or frozen you\u2019ll likely have on board at the end of a long passage.<\/p>\n\n\n\n<p>Most sailors crave the \u201ccrunch\u201d of a fresh salad as the days at sea go by, and this cabbage salad delivers that and more. The ingredients are all dry stores with extended shelf lives, making it a perfect \u00adoffshore \u00adsalad. Even if you\u2019re not sailing across oceans, this long-lasting and versatile \u00adveggie always fills the bill.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Offshore Cabbage Salad<\/h2>\n\n\n\n        <section class=\"hydra-container\">\n\n\t\t\t                <div class=\"hydra-canvas\">\n\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7-1024x768.jpg\" class=\"hydra-image\" alt=\"Offshore Cabbage Salad with Dressing\" sizes=\"(max-width: 1400px) 100vw, 1400px\" srcset=\"https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7-1024x768.jpg 1024w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7-300x225.jpg 300w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7-768x576.jpg 768w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7-1536x1152.jpg 1536w, https:\/\/www.cruisingworld.com\/wp-content\/uploads\/2025\/05\/Cabbage-Salad-with-Dressing-7.jpg 2000w\" \/>                <\/div>\n\t\t\t\n\t\t\t\n            <figcaption class=\"caption margin_top_xs full border_1 hydra-figcaption\">\n                <span class=\"hydra-image-caption\">Offshore Cabbage Salad with Dressing<\/span>\n                <span class=\"article_image_credit italic margin_right_xs\">Lynda Morris Childress<\/span>\n\n\t\t\t\t            <\/figcaption>\n        <\/section>\n\t\t\n\n\n<ul class=\"wp-block-list\">\n<li>4 cups cabbage, sliced thinly<\/li>\n\n\n\n<li>\u00bc cup <a href=\"https:\/\/outclick.co\/l\/01jvdbnjx8sc5sejzgzvrbbz2p\" target=\"_blank\" rel=\"noreferrer noopener\">sliced black olives<\/a> (optional)<\/li>\n\n\n\n<li>4 <a href=\"https:\/\/outclick.co\/l\/01jvdb8p8xve970fxfqnjn48k5\" target=\"_blank\" rel=\"noreferrer noopener\">sun-dried tomatoes<\/a>, chopped (or&nbsp;2 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jkrtztc2e43krr3zh07dnp1c\" target=\"_blank\" rel=\"noreferrer noopener\">raisins<\/a>)<\/li>\n\n\n\n<li>2 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jvdbc4krp1mxnbn31tgvc6ba\" target=\"_blank\" rel=\"noreferrer noopener\">capers<\/a><\/li>\n\n\n\n<li>2 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jvdbf40dhcphkq7nqw2x6vt1\" target=\"_blank\" rel=\"noreferrer noopener\">slivered almonds<\/a> or other nuts&nbsp;<\/li>\n\n\n\n<li>salt and pepper to taste<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Optional adds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&nbsp;&nbsp;&nbsp;&nbsp;\u00be&nbsp;cup red cabbage, sliced thinly<\/li>\n\n\n\n<li>&nbsp;&nbsp;&nbsp;&nbsp;\u00bc&nbsp;cup carrot, grated<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mustard Vinaigrette:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jnpv5hc9xrpexvp3w0q26a47\" target=\"_blank\" rel=\"noreferrer noopener\">olive oil<\/a>&nbsp;<\/li>\n\n\n\n<li>1 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jvdb5g57yet1g23ncsn0g18a\" target=\"_blank\" rel=\"noreferrer noopener\">lemon juice<\/a> or <a href=\"https:\/\/outclick.co\/l\/01jvdb4gjgk8s3yg85vkyjt4rb\" target=\"_blank\" rel=\"noreferrer noopener\">red wine vinegar<\/a><\/li>\n\n\n\n<li>1-2 Tbsp. <a href=\"https:\/\/outclick.co\/l\/01jnpk6me3eypv8t412bdjszzt\" target=\"_blank\" rel=\"noreferrer noopener\">Dijon mustard<\/a><\/li>\n\n\n\n<li>salt and pepper to taste<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Note: If you prefer more dressing, double this. Refrigerate any that\u2019s left over.&nbsp;<\/p>\n\n\n\n<p>Cut the cabbage in half. Cut each half into two wedges. Remove core. Slice wedges lengthwise into thin strips. (If strips are too long to eat comfortably, cut them in half.) Place in a large bowl. Add remaining ingredients, toss, and set aside while you make the dressing. Note: Store any unused cabbage in the fridge.&nbsp;<\/p>\n\n\n\n<p><strong>For the dressing:<\/strong> Combine all ingredients, and whisk vigorously until dressing is \u00ademulsified. (If you don\u2019t like or don\u2019t have \u00admustard, this simple dressing is fine without it.) Add dressing to assembled salad and toss.&nbsp;<\/p>\n\n\n\n<p>Before serving, let sit at room \u00adtemperature for 10-30 minutes, allowing the \u00adcabbage to moisten, tenderize, and absorb the \u00adflavors of the dressing.&nbsp;<\/p>\n\n\n\n<p><strong>Serves:<\/strong> 4<br><strong>Prep time:<\/strong> 20 minutes<br><strong>Difficulty:<\/strong> easy<br><strong>Can be made:<\/strong> at anchor or underway<\/p>\n\n\n\n<p><strong>Cook\u2019s Note:<\/strong> You can add or subtract any of the extras in this salad based on what you like or have on hand. For nonvegans, chopped anchovies and crumbled feta are also nice options.<\/p>\n\n\n\n<p><em>Editor\u2019s note: Got a favorite boat meal you\u2019d like to share? Email us at&nbsp;<\/em><a href=\"mailto:editor@cruisingworld.com\" target=\"_blank\" rel=\"noreferrer noopener\"><em>editor@cruisingworld.com<\/em><\/a><em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Crunchy, nutritious, and long-lasting, cabbage is a galley go-to for sailors provisioning for offshore or coastal cruising adventures.<\/p>\n","protected":false},"author":9,"featured_media":59621,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"BS_author_type":"BS_author_is_guest","BS_guest_author_name":"Sara Teghini","BS_guest_author_url":"","hydra_display_date":"","hydra_display_updated":false,"arc_story_id":"","arc_website_url":"","arc_subtype":"","arc_exclude_from_feeds":false,"sponsored":false,"sponsored_label":"Sponsored Content","sponsored_display_label":false,"post_right_rail":true,"post_right_rail_ad_1":true,"post_right_rail_ad_2":true,"post_right_rail_ad_3":false,"post_right_rail_ad_4":false,"post_right_rail_recirc":true,"fixed_anchor_ad":true,"post_top_ad":true,"post_off_ramp":true,"post_taboola":false,"labels":true,"apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":"","sponsored_image":false,"sponsored_url":"","social_share":true,"ad_targeting":"","ad_settings_ads_on_this_page":true,"ad_settings_automatic_ad_injection_into_the_content":true,"alternate_title_newsletter":"","alternate_content_newsletter":""},"categories":[165],"tags":[2044,197,244,2093,303,1926],"class_list":["post-59619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-people","tag-affiliate","tag-people","tag-people-and-food","tag-print-may-2025","tag-recipes-and-food","tag-sailor-galley"],"acf":[],"apple_news_notices":[],"_links":{"self":[{"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/posts\/59619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/comments?post=59619"}],"version-history":[{"count":0,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/posts\/59619\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/media\/59621"}],"wp:attachment":[{"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/media?parent=59619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/categories?post=59619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cruisingworld.com\/wp-json\/wp\/v2\/tags?post=59619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}