The Solent · South Coast England
English Channel coastal cruise — 4 days, gluten-free menus for a crew of 3 to 5
English Channel
4 days
Gluten-free
| Day 1 | Day 2 | Day 3 | Day 4 | |
|---|---|---|---|---|
| Breakfast |
Scrambled eggs, gluten-free toast, smoked salmon, cherry tomatoes
|
Certified gluten-free oat porridge, honey, blueberries
|
Fruit salad, Greek yogurt, gluten-free granola
|
Buckwheat crêpes, maple syrup, sliced banana
|
| Lunch |
Rice cakes, tuna mayo, cucumber, apple — cold, no cooking required
|
Leftover cold potatoes and flaked smoked mackerel, horseradish, watercress
|
Smoked mackerel pâté (mashed with cream cheese and lemon), rice crackers, crudités
|
Leftovers or canned sardines, corn thins, sliced cucumber and tomato
|
| Dinner |
Pan-fried cod fillet, new potatoes, green beans, lemon butter
Cod is widely available from fishmongers at Gosport, Emsworth, and Lymington.
|
Chicken and vegetable stew (pressure cooker), served with mashed sweet potato
|
Beef and root vegetable stew — carrots, parsnip, swede — in a gluten-free stock, rice
Check stock/bouillon labels — many contain wheat. Look for certified gluten-free stock cubes.
|
Prawn stir-fry with rice noodles, bok choy, ginger, gluten-free soy sauce (tamari)
|
| Other |
Provisioning
Cod or other white fish fillets
200 g / person
Smoked mackerel
150 g / person
Smoked salmon
80 g / person
Prawns (raw, peeled)
150 g / person
Chicken thighs (boneless)
180 g / person
Beef braising steak
160 g / person
New potatoes
250 g / person
Sweet potatoes
200 g / person
Carrots and parsnips
300 g / person
Green beans
100 g / person
Rice (long grain)
200 g / person
Rice noodles
80 g / person
Buckwheat flour (pure)
80 g / person
Certified GF oats
70 g / person
GF granola
70 g / person
Rice cakes / corn thins
100 g / person
Cream cheese
60 g / person
Greek yogurt
150 g / person
Eggs
6 units / person
Tuna (canned)
1 tin / person
Sardines (canned)
1 tin / person
GF stock cubes (certified)
4 cubes / person
Tamari (GF soy sauce)
20 ml / person
Butter
60 g / person
Notes
Always check labels on stock cubes, sauces, and condiments — gluten contamination is common in these products. Look for the Crossed Grain symbol or certified GF labelling.
Fresh fish is available from fishmongers at Gosport, Lymington, and Yarmouth (IoW) — buy on arrival rather than carrying from home.
Solent tides run hard around the Needles and Hurst Narrows — plan hot thermos meals or cold prep for busy navigation windows.
Portsmouth, Chichester Harbour, and Cowes all have good provisioning options; Waitrose in Yarmouth IoW stocks certified GF products.