Recipes and daily menus from the CCGS Jean Goodwill
I believe I will not be posting any more of this type of posts. I am still eating the same into the middle of August. I had an appointment with the dietician June 20th. My weight was 244, that was 24 pounds since April 18th. …
There are side effects from losing weight and eating better (though, you could say losing weight is a side effect of eating better). My blood pressure is lower than it has been in 25 years. My knees aren’t bothering me as much (the reason I …
Occasionally a dessert comes along. Do not insult the dessert by not eating it. Being eaten is it’s only purpose. Be polite and eat the dessert. Do not have seconds.
June 1
Breakfast
Coffee
Oatmeal Muffin
6 prunes
Lunch
100g Multigrain Sourdough
2 Boiled Eggs / Jalapeno
4 squares Chocolate Bar
Dinner
4 oz Pork Tenderloin
1 cup Pasta Salad
Pickles
June 2
Coffee
Oatmeal Muffin
Plum
Lunch
1 cup Beans
2 x 6 inch tortillas
Dinner
1 Boneless Skinless Chicken Thigh
Steamed Green Beans
Tossed Salad
1 piece Flockensahne Torte
June 3
Coffee
Bran Muffin
Apple
Lunch
6 inch Cold Cut Sub
Dinner
1/3 Rack Pork Ribs
Tossed Salad
Plum
– carrot sticks, apple slices, pickles, snap peas, dehydrated apple slices
As you stick with a weight loss plan, there will come a time where you plateau. You will hit a spot where you are not losing any weight. This is normal, it could be you are retaining fluid, you could be putting on muscle, or …
One way I control my portion sizes is by using 10 inch flour tortillas. A 10 inch tortilla will hold about a cup of filling when it is tightly rolled. Fruit such as apples, peaches, plum and pears are good because they are a single …
I eat a lot of beans in various form. But, I always try to pack extra flavor in them. I mainly cook them southern style. Boiled dry beans (kidney, black, white pea bean, and chickpea), diced onion, celery, maybe a bit of bell pepper and some flavorful meat. That meat could be diced bacon, sausages such as chorizo or pepperoni, ham, or salt beef. Simmer them on top of the stove until the beans are soft and the liquid starts to become starchy. Let the cool, and you have the base for wraps or with rice.
The other way I prepare my beans and lentils is with curry, or butter sauce. Then, I will add spinach, diced sweet potato, and /or medium diced onion and bell pepper.
May 23
Breakfast
Coffee
1 cup Mango / 1/2 cup plain yogurt
Lunch
125 grams Lentils
1/2 cup Brown Basmati Rice / 1 tblsp yogurt
10 inch Tortilla
Dinner
Vegetable Spaghetti / Tomato Sauce
1 cup sauerkraut salad with gherkins
May 24
Coffee
Bran Muffin
Lunch
100g Oatmeal Multigrain Sourdough Toast
2 tblsp Hummus
Dinner
4 oz pork with Sweet and Sour Sauce
Broccoli Stir-fry
1 cup Brown Basmati Rice
Apple
May 25
Coffee
Oatmeal Muffin
Apple
Lunch
100g Multigrain Toast sandwich with
1 egg and 2 tblsp Hummus
Dinner
6 oz Shake and Bake Chicken Breast
1 cup Bulgar
Asparagus
– carrot sticks, apple slices, pickles
A big part of weight loss is mindset. You have to commit to it. Then stick to your commitment. It is mostly about breaking habits. Random snacking, raiding the fridge, large portion size, these can all lead us down the wrong path. Sometimes we need …
The headline blurb today is about variety. The same same bland food day after day will lead to boredom and the start of cravings. One minute you are craving something different, the next you are sitting face deep in a 10 piece bucket of KFC, …
Weigh-in Day
At my first visit to the Dietician (on April 18), part of the process was to step on a scale. My weight at that visit was 268 pounds. My weight May 16, was 258 pounds.
This was a good start, but I really was feeling much different at this point. The weather had started to get a bit better, so I hauled the bicycle out of the shed and started going for short rides. They had to be short, because I hadn’t been on a bike for a few years, and I was severely out of shape. I was also walking a bit, but that was slow because my knee would bother me because of the weight I was carrying..
We scheduled another appointment in another 4 weeks
May 13
Breakfast
Coffee
Oatmeal Muffin
Lunch
Huevos Rancheros
– 2 Eggs over black beans and corn on a tortilla served with sour cream and salsa
Dinner
1 cup Sauerkraut Salad
1 Wiener
When I initially went to see the dietician, I was mainly looking for motivation and a goal. For the most part, I knew what I had to do. Sitting down with someone and discussing how I should be eating, and having a general goal was …
One of the things the Dietician suggested, was keeping a journal of my food and drink consumption. That has been very helpful to keep me focused. Staying aware of what I am eating, helps keep me away from accidental calories. Grazing on whatever is available …
Looking at these menus I am posting, it looks like I am not eating much. But, I am not writing down every carrot stick, pickle or apple slice that I happen to snack on. The trick is to pick snacks that are high fiber, lower calorie. If you are snacking on a can of nuts a day, you are not losing weight. A 200 gram can will have between 1100 and 1500 calories. That is almost half of your total requirement for a day.
May 7
Breakfast
Coffee
Oatmeal Muffin
Lunch
1 over easy egg on
1/2 cup Curry Chickpeas and 1/2 cup Brown Rice
Dinner
4 oz Grilled Chicken Breast (on the BBQ)
8 oz Sweet Potato (wrapped in foil on the BBQ)
Zucchini on skewers
May 8
Coffee
Bran Muffin
Apple
Lunch
2 All Beef Wieners
1 cup Sauerkraut
Dinner
1 1/2 cups American Spaghetti Casserole
1 cup Harvest Crunch Cereal
May 9
Coffee
Bran Muffin
Lunch
Curry Chickpeas(1 cup) and spinach Wrap
Dinner
1 cup Spaghetti Casserole
Warm Broccoli Salad
Snacks
– carrot sticks, apple slices, pickles
Some days are on the straight and narrow, others you just go with the flow. This block of days, I had one where I was socializing with family and friends, so I went with it. I did not stick with my plan, but that was …
Almost as important as what you eat, is what you drink. Drinking water will help flush your system and keep the fiber moving. Fruit juice contain a lot of sugar, so drinking a lot is not good for you. For example, a glass of apple …
It is time to go. Our hitch is over.
When we came in Tuesday it was blowing hard. There were 3 or 4 meter seas going out of the harbour as we passed Chebucto Head. That isn’t too bad coming from the ocean, but coming from the harbour that is quite a swell.
By this time next week I will know if I passed my medical or not. If not, my sailing days may be over.
Lunch
Curry Squash Soup
Choice of Salads
Roast Striploin
Pulled Pork
Butter Roasted Potatoes
Glazed Brussel Sprouts
Dinner
To Be Determined by my Replacement
If things go according to plans we will be tied up at BIO before noon. Time to get everything together, pack up and get ready to go. I haven’t gone outside in days, people tell me it got cold, I am not sure if I …
The weather is staying grey and windy. It will be soon time to start moving crew change is Wednesday at BIO (Bedford Institute of Oceanography). Seven days from now I am scheduled for a medical, that will determine my fate as far as work goes. …
The visibility is a bit better than yesterday. We are back at anchor in Shelburne. It was a bit rough on the way to the rescue and back. We made to the anchorage sometime before noon.
Lunch
Red Lentil Soup
Choice of Salads
Beef Sliders with fresh baked Brioche Buns
Choice of toppings, onion/bacon/lettuce/tomato/cheese
Pork Tenderloin sautéed with Apples
French Fries
Rice Pilaf
Roasted Squash
Dinner
Red Lentil Soup
Choice of Salads
Scallops in a Leek Cream Sauce
Crispy Breaded Chicken
Buttered Fusilli
Sweet Potato Fries
Brussel Sprouts
Some days it is amazing sunrises and beautiful sunsets, other days is is just fog so thick you can’t see the length of the ship. We spent Thursday on a SAR call. No drama. just a pickup and tow. Lunch Vegetable Beef Soup Choice of …
Another day closer to going home, another day closer to retirement. Some people have asked me if I will leave the site up once I retire. The answer is yes, I will be leaving it up for a couple years. It is turning into the …
We are back at anchor in Shelburne Harbour. Just 7 days left, it is time to start considering our exit, then home for the Christmas season
Lunch
Tomato Chipotle Soup
Choice of Salads
Jerk Chicken
Honey Garlic Ribs
Mashed Potatoes
Rice
Stir Fried Vegetables
Dinner
Tomato Chipotle Soup
Choice of Salads
Hungarian Goulash
Baked Codfish
Buttered Penne Rigate
Lemon Pilaf
Roast Butternut Squash
We are somewhere south of Cape Sable, just jogging along on Search and Rescue standby. The weather is good and the seas have subsided. I have started to realize that I will miss being at sea, but that will not change my mind about retiring. …
We left the dock mid day Sunday. Once we left the harbour we started to roll a bit. It was a slow lazy roll, so it was fairly comfortable. We are down to 9 more wakeups, time to start planning our exit for this year. …
We are still tied up in Shelburne. That is a good thing, it blew very hard Saturday. Probably 60 or 70 kilometers an hour. I have no idea what our plan is tomorrow, but we only have 10 more days left, the it will not matter where the ship is because we will be off duty.
Lunch
Egg Drop Soup
Choice of Salads
Roast Pork
Garlic Herb Chicken Breasts
Smashed Potatoes
Macaroni and Cheese
Carrots
Dressing
Gravy
Dinner
Egg Drop Soup
Choice of Salads
Beef Minute Steak
Salt Cod Fishcakes
Baked Beans
Vegetables
Oatmeal Brown Bread
We tied up Friday and took provisions. The weather is supposed to be bad for the next few days, so we will stay put unless we are called upon to help out. Lunch Shrimp Gumbo Choice of Salads Chicken Wing with Choice of Sauces Sausage …
The calendar has turned the page. We are now into December. That means I have less then 2 weeks left on the Jean Goodwill this month and Christmas is rushing towards us. We are sitting at anchor at the moment, but with the lobster season …
We have reached the halfway point, time has been going quickly so far. The weather has been good (except when it is not).
Lunch
Fish Chowder
Choice of Salads
Sweet and Sour Chicken
Char Siu Pork Belly
Fried Rice
Fried Wontons
Stir Fried Vegetables
Dinner
Fish Chowder
Choice of Salads
Chicken Fried Steak
Tortellini with Chicken Alfredo Sauce
French Fries
Gravy
Green Peas
Another Sunday in the books and another week started. Sunday was a much nicer day. The morning was beautiful with not a ripple on the water. It stayed nice all day. Being at anchor makes for an uneventful day, which is not a bad thing. …
Yesterday was a good day to be at anchor in a sheltered place. There were 2 to 3 foot waves in the harbour, so it is a fair bet that it was a bit rough out on the open ocean. Lunch Cock-a-Leekie Soup Choice of …
Another day in, we went for a sail then we went somewhere to anchor. I heard the hook drop, but I am not sure where, and I don’t have the ambition or the need to leave my cabin to find out where we are. It doesn’t really matter to me. One day is pretty much the same as another, unless we are rolling. That bothers me more than it once did, my knees are older than I am. But, I sleep better and have more energy when it is rough.
Lunch
Mushroom Soup
Choice of Salads and Crudité
Southern Fried Chicken
Rosemary Lemon marinated Lamb Chops
Mashed Potatoes
Pan Fried Garlic Zucchini
Gravy
Dinner
Mushroom Soup
Choice of Salads and Crudité
Chicken Shawarma
Beef Kofta
Falafel
Lemon Roast Potatoes
Grilled Vegetables (Diced Peppers, onions, tomatoes with fresh oregano and garlic)
Hummus and Pita
Second fish Friday of the trip. Not many left for me The end is in sight, only 10 more Fridays at work until I walk off the ship for the last time. Until then, I will do what I do. I only know one way …
So much for staying at anchor. I just got finished doing yesterdays post, and the anchor started being hauled. We went to pick up a sailboat and escorted it to Halifax. Everything went safely, and we dropped them off at the mouth of Halifax Harbour. …
We have a week in already. Things are going well so far. I hope we have a boring month. That will mean there have been no Search and Rescue calls, and there has been a problem free start to the lobster season
Lunch
Spicy Thai Chicken Soup
Choice of Salads and Crudité
Bacon Wrapped Meatloaf
Breaded Pan Fried Haddock
Mashed Potatoes
Rice
Green Peas
Gravy
Dinner
Spicy Thai Chicken Soup
Choice of Salads and Crudité
Swiss Steak
Battered Scallops
Potato Wedges
Buttered Pasta
Glazed Carrots
Yesterday was another day sitting on the hook. It is better here than being at sea beating about for no reason. The wind is forecasted to come up, so it is better to stay where we are. Lunch Ginger Squash Soup Choice of Salads and …
We spent Sunday at anchor in Shelburne Harbour. It is pretty quiet here. Not much on the go, except for a few fishing boats and the boats tending the fish cages. Lunch Ham and Pea Soup Choice of Salads and Crudité Pan Fried Halibut with …
After a day of trials and tests in Bedford Basin, we have left the harbour. We are slowly making our way south to stand by for the start of lobster season. Hopefully the weather is fine and the fishers have a safe drop day.
One of the items on the menu today is slow cooked beef on a hoagie roll with beef jus. This brings me to a pet peeve, it is “au jus” or “with jus”, not with au jus. Au jus translated, is with juice, so if you say “with au jus” you are saying “with with juice”. This is the end of my minor rant. This being said, the jus we will be serving will be Jus lié, which means the jus (beef stock) has been thickened slightly with corn starch
Lunch
Tomato Tortellini Soup
Choice of Salads and Crudité
Slow Cooked Beef on a Hoagie Roll with Jus lié on the side
Curry Chicken
Chana Saag (chickpeas with spinach)
Rice
Butter Roast Potatoes
Green Peas
Dinner
Tomato Tortellini Soup
Choice of Salads and Crudité
Beef Rendang
Pan Fried Haddock Loins
Mashed Potatoes
Basmati Rice
Parmesan Roast Cauliflower
Finally back at it for another hitch. It rained a bit last night, I had to go move my car and got soaked through. Luckily it was fairly warm (for this time of the year). Lunch Chicken Rice Soup Choice of Salads and Crudité Slow …
Just 7 more days to go. Another day of trails, then refuel and head to sea. That is the plan as it stands now. It doesn’t matter next week we will be heading home. Lunch Corn Chowder Choice of Salads and Crudité Roast Pork Fish …
We went for a little day sail yesterday, and will do the same today. The biggest difference as far as I am concerned is today we will not have an extra dozen people for lunch
Lunch
Curry Lentil Soup
Choice of Salads and Crudité
Chicken Pot Pie
Pigs in a Blanket
Pasta Primavera
Smashed Baby Red Potatoes
Vegetables
Dinner
Curry Lentil Soup
Choice of Salads and Crudité
Salmon stuffed with Spinach Tarragon Dressing
Grilled Pork Loin Chops
Mashed Potatoes
Lemon Rice Pilaf
Buttered Snow Peas
I fell asleep early last night and did not get this finished. It looks like a damp day out there today. A good day to be inside. Lunch Vegetable Barley Soup Choice of Salads and Crudité Roast Chicken Penne Carbonnara Mashed Potatoes Dressing Gravy Dinner …
The hitch is starting wear down, nine more wake-ups left if this trip. Our refit is finished, rumor has we will let go the lines today to test systems and see how things work. On the menu today we have jambalaya. We were able to …
It is getting to the point in the hitch where I am starting to plan my off time. I will be taking the next trip off to prepare the meal for my niece Simone’s wedding. There will also be time spent on the golf course and a few short excursions. In the meantime, we still have a week and a half left before we head home.
Lunch
Broccoli and Cheddar Soup
Choice of Salads and Crudité
Grilled Lamb Chops
Crisp Chicken Breast Sandwiches
Shrimp Risotto
Roesti Potatoes
Sautéed Green Beans with Almonds
Dinner
Broccoli and Cheddar Soup
Choice of Salads and Crudité
Meatloaf
Oven Poached Haddock
Mashed Potatoes
Corn
They opened the hatch in our storeroom today. That created a nice airflow, that, added to lower temperatures, cooled the galley nicely. Another fish Friday to be counted, every one brings me one closer to retirement. At this time I have have about a year …
We have had a bit of activity around the base the last few days. The Molly Kool was here for a couple days, then Alfred Needler came in, the Teleost, and the John Cabot tied up. Finally the G Peddle came in. Lunch Pot sticker …
We have reach the halfway point of the hitch. For the next few days we will be feeding the crew of the CCGS Peddle. They only have a small crew, so it will not be much extra work
Lunch
Fish Chowder
Choice of Salads and Crudité
Bao /Steamed Chinese Sandwiches filled with sliced pork and vegetables
Salmon fillets
Fried Noodles
Hot Dogs
Potato Wedges
Garlic Zucchini
Dinner
Fish Chowder
Choice of Salads and Crudité
County Fried Steak
Chicken and Tomato Tortellini
Potato Hash
Carrots
Gravy
Yesterday was another day of high humidity, but at least the temperature was a bit better. It was only 85F to 90F. That is much better than the previous few days. Lunch Tomato Tortellini Soup Choice of Salads and Crudité Panko Crusted Cod Perogies with …
Yesterday was another warm one. The forecast looks a bit cooler for the next few days. Our menu for lunch today is an assortment of chinese style dishes, (Restaurant chinese). I cannot do real chinese, I have not had enough exposure to it, to recreate …
That was quite the light show last evening. I haven’t seen that many lightening strikes since I worked in the Gulf of Mexico.
Lunch
Tomato Soup
Choice of Salads and Crudité
Southern Fried Chicken
Pan Seared Rainbow Trout
Mashed Potatoes
Green Peas
Gravy
Dinner
Tomato Soup
Choice of Salads and Crudité
Chicken Shawarma
Falafel
Lemon Roast Potatoes
Tabbouleh
Meatballs in Gravy
Vegetable Skewers
We are fully staffed once again. That should mean I can get a bit more rest in the next few days. This being a Friday, means this is fish day. Also on the menu is a Cuban Sandwich. A Cuban sandwich originates in Florida, probably …
We got word that the second cook will be back with us late today, that will lighten the work load. After a week, I am almost back up to speed, but I am too old to keep it up for long. The forecast is for …
I am a bit late with this, I fell asleep before I management to post it. The heat and humidity has been brutal in the galley this week. It saps the energy out of an old body.
Lunch
Ham and Pea Soup
Choice of Salads and Crudité
Bacon Wrapped Meatloaf
Mushroom Risotto
BBQ Beef on a Bun
Mashed Potatoes
Roasted Butternut Squash
Dinner
Ham and Pea Soup
Choice of Salads and Crudité
Grilled Ham Steak
Butter Baked Cod
Scalloped Potatoes
Steamed Broccoli
First Tuesday of the hitch, that means the last day of the first week. Monday was a much better, the day before I had a case of gout and my foot was hurting. About 10 o’clock my foot starting feeling better, when I woke Monday, …
Another day shorthanded, I may be starting to think I am too old for this. Things are going well all things considered. I am lucky to have a very helpful steward with me. Lunch Tomato Florentine Soup Choice of Salads and Crudité Roast Pork Pad …
There is not much happening, we are getting the ship ready for the official dedication August 25th. Until then, we stay here making the ship look pretty.
Lunch
Seafood Chowder
Choice of Salads and Crudité
Baked Ham
Honey Garlic Chicken Wings
Macaroni and Cheese
Beef and Potato Hash
Corn
Dinner
Seafood Chowder
Choice of Salads and Crudité
Shepherd’s Pie
Garlic Shrimp
Basmati Rice
Vegetable Medley
Another day, I am still short a cook, it doesn’t really make a big difference. It just means I have to keep my head down and concentrate. Lunch Beef Barley Soup Choice of Salads and Crudité Curry Chicken Pork Chops Chana Saag (chickpeas and spinach) …
The first fish Friday of the hitch. It looks like I am going to be short-handed for a few days. The baker went to the CCGS Earl Grey to cover for a few days. I guess that means no lollygagging for the next week. Lunch …
Some days you see nothing but fog out of the porthole, other days you see a sternwheel ship go by.
The days are getting short, just 2 more mornings before we head for home.
Lunch
Curry Sweet Potato Soup
Choice of Salads and Crudité
Beef Pot Roast
Tortellini Carbonara
Mashed Potatoes
Zucchini
Gravy
Dinner
Curry Sweet Potato Soup
Choice of Salads and Crudité
Pork Tocino
Haddock with Lobster Sauce
Rice
Vegetable Medley
Sunday. The last one this month. The weather is turning nice, so I am hoping to get to the golf course quite a bit over the next month. We just have to get to Wednesday, then we are free for another 28 days Lunch Mushroom …
Some days there is not much to see out the porthole. Friday was one of those days. Fog and rain all day. We are into our last weekend, once again it is time to start deep cleaning to prepare for the next crew to come …
Yesterday, we had people in to perform maintenance on the exhaust hood. That threw off my timing a bit, so the Chicken Rendang did not get made. Therefore, we are having rendang today. One of the items we are serving for lunch is the Lancashire Hot Pot. This dish was traditionally made with lamb or mutton. It is a type of stew made with meat, onions and sliced potatoes. It is assembled and baked.
Lunch
Beef Barley Soup
Choice of Salads and Crudité
Battered Haddock
French Fries
Beef Lancashire Hot Pot
Gnocchi with Meat Sauce
Dinner
Beef Barley Soup
Choice of Salads and Crudité
Chicken Rendang
Burnt End Pork Belly
Green Peas
Fried Noodles with Beef
