Bun in tin on paper

Low fat banana and raspberry loaf

I’m not sure where I originally sourced this recipe (but I remember it said low fat!), but it is perfect regatta food, breakfast (toasted in a frypan with butter), work snack, stick it in the freezer; just generally useful! I made this recently the night before Sail Paradise Regatta; we had some all the way through, either in our lunch box or for breakfast on the way out after briefing…. It lasted about a week in the fridge on the boat. And it is really moist and tasty.

I generally pack a banana every day in my work lunch kit, but there is inevitably a couple that go black. I throw them in the freezer and recycle them into this banana bread. At work I put it in the sandwich press and heat it up.


  • 1 cup of fat free greek yoghurt
  • 2 tablespoons of honey
  • 2 eggs
  • 1 cup SR flour
  • 1 cup wholemeal SR flour
  • 1/2 teaspoon bicarb soda
  • 1.5 cups mashed banana (can be overripe – this is better!)
  • 1 punnet of fresh raspberries (or blueberries) or they can be frozen


  • Preheat oven to 160 degrees fan and line a loaf tin with baking paper
  • Whisk yoghurt, honey and eggs in a bowl
  • In a separate bowl, add flours, sugar and bicarb of soda. Make a well in the centre and pour in the yoghurt mixture, then fold through the banana. Then at the last, fold through the raspberries or blueberries.
  • Pour into the tin, and bake for an hour and fifteen minutes, or until a skewer comes out clean.

Lamb Shoulder with Fennel and Anchovy

I love lamb, I love slow cooking, I love leftovers, and I love reheated lamb at sea. This one is easy, essentially foolproof, and delicious. On this occasion I served it with Yotem Ottolenghi’s sweet potato chips and steamed greens.

I’ve done this in the yacht on a Saturday delivery for a Sunday race, and it is a winter favourite on a Sunday afternoon at home. The leftovers for lunch or reheated in foil containers are better than the first time around!


  • lamb shoulder – about 1.2kg
  • 5 tablespoons of fennel seeds
  • 3 cloves of garlic
  • 12 anchovies (or more/less to taste)
  • 2 sprigs of rosemary
  • peel from two lemons
  • a glug of olive oil


Pre-heat the oven to 90 degrees.

Crush the fennel seeds roughly with a mortar and pestle, then add the garlic, anchovy, rosemary and peel. Mash to a course paste. Press it into the lamb, all over. Put the shoulder in a heavy roasting tin with a lid or casserole dish, skin side up. Pour over a glug of olive oil and pour a cup of water down the side, so it doesn’t wash off the marinade.

With the lid on, roast for three hours. Usually the meat gives up liquid, but if it dries out, add some more water. Once the meat is beautifully tender (but still holding its shape), take the lid off and crank the heat to 200 degrees, for a further 30 minutes. This will dry out the fat and give it a lovely crispness.

It was at this stage I put in the chips. After 30 minutes I took the lamb out of the oven, put the lid back on, and let if rest for another half an hour while the chips finished cooking.

The photos below show it on the dinner table, and then in my biome lunch box for tomorrow’s lunch.

The Best Toastie, Ever!

So, I am hung up on my braised lamb shank leftovers. So be it. After you have tried these, you will understand why. This is the perfect comfort food. The perfect end of an ocean race food. The perfect end to a “big night out” food. And the perfect hangover brunch. I would happily serve this to guests for supper.


  • 4 slices of bread
  • Butter
  • 2 cheese slices
  • Some leftover lamb shanks
A toasted sandwich shown with big pieces of lamb shank and cheese melting out.
If the cheese isn’t melted, it’s a fail.


Do I need to tell you how to do this? Make the sandwiches and butter on the outside. I am a lover of all things toastie, and the perfect one will have a rich brown (but not burnt) colour on the outside, and gooey melted cheese. If the cheese isn’t melted, it’s a fail.

Tomato and Prosciutto Tartlets

Quiches or tartlets are a great hand-to-mouth food that is perfect on the rail for an inshore race. You can have them made already, in the fridge, or icebox (or even just a coolbag stashed away somewhere), and have them cold on a hot day, or warm them up for the railmeat to enjoy! These ones are simple, and most people will love them. And they’re easy to make vege-friendly. 

Continue reading “Tomato and Prosciutto Tartlets”

Fish and Sweet Potato Cakes

fish and sweet potato cakes ingredients

I want to be hundred percent sure about the consistency of the temperature of my fridge (based on battery level!) on the yacht before taking seafood aboard, but based on the size you make the cakes, they can either make fabulous canapés, entrees, or cold as a snack lunch. We recently sailed Toccata to a deserted beach in Moreton Bay, and enjoyed these fishcakes with a lovely bottle of Tassie champagne, but it washes down with a beer on a hot day just as well!

These can be cooked in a frypan or on the BBQ.


  • 1 onion, finely grated
  • 4cm piece of ginger, grated
  • 150g sweet potato, grated
  • 1 green chilli, chopped finely
  • 100g green beans chopped
  • 2 spring onions chopped
  • 150g rice flour
  • 1/2 teaspoon sugar
  • 200g of firm white fish, such as roughy or queenfish, cut into 5mm dice
  • Zest of two limes
  • Oil for shallow frying


With a food processor with the grater blade, add the onion and ginger, then set aside. Then grate the sweet potato, and put in a separate bowl. Of course you can use a grater instead.

In a small frying pan over medium heat, add 2 tablespoons of oil. Add the onion and ginger, then the garlic and chilli and cook till soft but not brown, then set aside to cool.

In a bowl combine the rice flour, salt, sugar and 130ml of water, and mix thoroughly. Add the cooled onion mixture and stir in, then add fish, sweet potato, green beans, spring onion and lime zest.

Heat the BBQ or frypan to hot and well-oiled, and add spoonfuls of the mixture at the size that you would like. Cook till well browned on both sides, turning once.

Serve with sweet chilli sauce or chilli jam. Or something like this….

Pound two birds eye chilli, a clove of garlic and a tablespoon of sugar until it is a thick paste. Add juice of two limes and 30ml of fish sauce. You can then add between 30 and 100 ml of water, to tone it down to your taste!