Caribbean Goat Stew {Recipe Redux}

Ω July 22nd, 2014 Ω Tagged , , , , , , , Ω 4 Comments

nutmeg stew

M’dear reader, time is flying faster than Peter’s hand when he added the twentieth destroyed item discovered in the aftermath of our recent move to the damage list. 2.9979×10^8 m/s fast. I promised you a Q&A on THIH, Part 2, and I will deliver. Probably after I find that gosh dagged camera wire under layers of detritus worldly possessions.

In the meantime, I’ll share a recipe with you based on this month Recipe Redux theme: A Spirited Redux.

From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

Well, gracious me, I’ve got it! Not a summer recipe, to be sure, but one that I’ve been saving for over three years.

(Inadvertently, yes. But that’s neither here nor there. Or over yonder.)


Back in 2011, I developed a recipe based on a stew called kabritu stobá (goat stew) commonly served on Bonaire, an island in the Caribbean we adore for their scuba diving. Never heard of the island? No excuse now.

The 2011-2012 year was a funny one as evidenced by the fact I posted twice during that time. I blame this lapse on everything but myself. One minor consequence was neglecting to post this goat stew recipe. I’ve since made it many times and refined it to delicious perfection.


The base of this recipe is goat, widely consumed on Bonaire but less common in many parts of the U.S. We usually buy goat at Restaurant Depot and have often seen goat offered at farmer’s markets. If you cannot or choose not to eat goat, then beef, tofu or lentils will do nicely. The ultimate flavor comes from the delicious flavors of tomato, lime, white wine and freshly-ground nutmeg. No extra salt or butter needed here!


Bonus: This recipe was featured in Food and Nutrition Magazine, a publication of the Academy of Nutrition and Dietetics.

Kabritu Stobá (Caribbean Goat Stew)

  Prep Time: 15 minutes

  Cook Time: 3 hours

  Keywords: lime tomato nutmeg goat Caribbean

Ingredients (Four 1-cup servings)

  • 1 pound boneless goat meat, chopped into 1-inch cubes
  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 3 medium carrots, peeled and sliced
  • 3 cloves garlic, minced
  • 1/4 cup tomato paste
  • 2 cups beef or chicken stock
  • 1/4 cup white wine or white vinegar
  • 1/4 teaspoon ground nutmeg
  • 1 teaspoon sugar
  • 1/2 teaspoon red pepper flakes
  • Juice from 1 lime
  • 2 medium tomatoes, chopped
  • Salt and pepper to taste
  • Chopped parsley (optional)


Heat canola oil in a large skillet over medium heat, then add goat and brown for 5 minutes, turning cubes frequently. Add onions and carrots and sauté for 5 minutes or until carrots soften. Stir in garlic and cook for 30 seconds. Add tomato paste, stock, wine, nutmeg, sugar and red pepper flakes.

Bring stew to a boil, then reduce heat, cover and simmer on low for 2 hours, adding more water or stock if necessary to keep the stew moist. Remove lid and add tomatoes and lime juice. Continue simmering for 15 to 20 minutes or until stew reaches desired consistency.

Add salt and pepper to taste. Ladle into serving bowls and sprinkle with chopped parsley, if desired.

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Learn more about cooking with wine and check out other delicious spirited recipes here and below!

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New Places, New Foods, Part 2

Ω July 14th, 2014 Ω Tagged , , , Ω 8 Comments

Why, hello there!


As with the last first-post-after-hiatus, this post will be short and shiny.

(Not short and sweet. Registered dietitian here, remember?)

Peter and I have been on many adventures over the past few months, adventures of which I will relay in an somewhat cursory fashion in the near future. To give away the ending, we have moved (again), this time to Oregon (as I mentioned in this post), and I will follow up with another Q&A.

In the meantime, know that we are enjoying the scenery

photo 1 ,

and I can still lift objects with one arm

photo 12 ,

although now I lift cups of kombucha instead of giant watermelons, so I’m not sure how impressive that is.

(By the way, if there’s a way to cram another comma into the title of this post, let me know. Because clearly two commas in the space of five words and a number is not enough commas.

the happiness in health comma


THIH will be back shortly with more recipes and ridiculousness.

(But not Ruffles Potato Chips. RD, remember?)

Toodle pip,
The J-Bard

P.S. Curious what we’ve been doing? A teaser:

what is it precious

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