Embark on a culinary journey to the sun-kissed shores of the Cayman Islands with this tantalizing recipe for Goat Water, a beloved dish deeply rooted in Caribbean tradition. As its name suggests, Goat Water is a hearty stew brimming with robust flavors, showcasing the island's vibrant culinary heritage and the richness of its local ingredients. Originally crafted by Caymanian settlers, this dish has evolved into a cherished culinary gem, offering a symphony of spices, tender goat meat, and a melody of aromatics. Prepare to indulge in a bowlful of warmth and flavor as we uncover the secrets to creating this authentic Caribbean delicacy in your own kitchen.

Ingredients:

• 2 lbs goat meat, cut into bite-sized pieces
• 2 tablespoons cooking oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 2 carrots, chopped
• 2 potatoes, diced
• 1 bell pepper, chopped
• 1 scotch bonnet pepper, seeded and minced (optional for extra heat)
• 2 sprigs thyme
• 2 bay leaves
• 1 teaspoon ground allspice
• 1 teaspoon ground black pepper
• Salt to taste
• 6 cups water or beef broth
• 1 cup coconut milk (optional)
• 1 lime, juiced

Instructions:

1- In a large pot, heat the cooking oil over medium heat. Add the chopped onions and garlic, and sauté until translucent and fragrant.

2- Add the goat meat to the pot and brown on all sides, stirring occasionally.

3- Once the meat is browned, add the diced tomatoes, carrots, potatoes, bell pepper, and scotch bonnet pepper (if using). Stir to combine.

4- Tie the thyme sprigs and bay leaves together with kitchen twine and add them to the pot along with the ground allspice, black pepper, and salt to taste. Stir well to distribute the spices evenly.

5- Pour in the water or beef broth, ensuring that the meat and vegetables are fully submerged. Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 1.5 to 2 hours, or until the meat is tender.

6- If using coconut milk, stir it into the stew about 15 minutes before the cooking time is up.

7- Once the meat is tender and the flavors have melded together, remove the thyme sprigs and bay leaves from the pot. Taste and adjust the seasoning as needed with additional salt and pepper.

8- Just before serving, stir in the freshly squeezed lime juice to brighten the flavors.

9- Ladle the Goat Water into bowls and serve hot, accompanied by slices of crusty bread or rice if desired. Enjoy this hearty and flavorful Caribbean stew, perfect for festive occasions or any time you crave a taste of the Cayman Islands!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Cayman Islands Goat Water recipe:

Goat meat (2 lbs):

• Calories: 1360 kcal
• Protein: 176 g
• Fat: 64 g
• Carbohydrates: 0 g

benefits:High in protein, iron, and B vitamins, supports muscle growth and repair, aids in red blood cell formation, and provides sustained energy.

Cooking oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28 g

benefits:Source of healthy fats, provides energy, aids in the absorption of fat-soluble vitamins, and adds flavor to dishes.

Onion (1 medium):

• Calories: 44 kcal
• Carbohydrates: 10 g
• Fiber: 2 g
• Protein: 1 g

benefits:Rich in antioxidants, vitamins C and B6, and fiber, supports immune health, may reduce inflammation, and promotes digestive health.

Garlic (3 cloves):

• Calories: 13 kcal
• Carbohydrates: 3 g

benefits:Contains allicin, a compound with antibacterial and antiviral properties, supports heart health, and may help lower blood pressure and cholesterol levels.

Tomatoes (2 medium):

• Calories: 44 kcal
• Carbohydrates: 10 g
• Fiber: 3 g
• Protein: 2 g

benefits:Excellent source of vitamins A, C, and K, as well as potassium and lycopene, supports eye health, boosts immunity, and may reduce the risk of certain cancers.

Carrots (2 medium):

• Calories: 50 kcal
• Carbohydrates: 12 g
• Fiber: 4 g
• Protein: 1 g

benefits:High in beta-carotene, vitamins A and K, and fiber, promotes healthy vision, skin, and immune function, and aids in digestion.

Potatoes (2 medium):

• Calories: 280 kcal
• Carbohydrates: 63 g
• Fiber: 8 g
• Protein: 7 g

benefits:Good source of vitamin C, potassium, and fiber, supports heart health, provides sustained energy, and aids in digestion.

Bell pepper (1 medium):

• Calories: 25 kcal
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 1 g

benefits:Rich in vitamins A and C, antioxidants, and fiber, supports immune function, promotes healthy skin, and may reduce the risk of chronic diseases.

Scotch bonnet pepper (1 pepper, minced):

• Calories: 26 kcal
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 1 g

benefits:Contains capsaicin, which may boost metabolism and reduce inflammation, provides pain relief, and supports heart health.

Thyme and bay leaves:

• Negligible caloric value

benefits:

Thyme: Rich in vitamins C and A, as well as antioxidants, supports respiratory health, aids in digestion, and may have antimicrobial properties.

Bay leaves: Contains vitamins A, C, and B6, as well as essential minerals, aids in digestion, supports heart health, and may have anti-inflammatory effects.

Ground allspice (1 teaspoon):

• Calories: 6 kcal

benefits:Contains antioxidants and essential oils, aids in digestion, may have antimicrobial properties, and adds flavor to dishes.

Ground black pepper (1 teaspoon):

• Calories: 6 kcal

benefits: Contains piperine, which enhances nutrient absorption, supports digestive health, and may have anti-inflammatory effects.

Salt:

• Negligible caloric value

benefits: Essential for electrolyte balance, nerve function, and hydration, enhances flavor in dishes when used in moderation.

Water or beef broth (6 cups):

• Negligible caloric value

benefits: Essential for hydration, helps maintain electrolyte balance, and adds moisture and depth of flavor to dishes.

Coconut milk (1 cup):

• Calories: 552 kcal
• Fat: 57 g
• Carbohydrates: 6 g
• Protein: 5 g

benefits: Rich in healthy fats and medium-chain triglycerides (MCTs), provides energy, supports heart health, and adds creaminess to dishes.

Lime juice (from 1 lime):

• Calories: 11 kcal
• Carbohydrates: 4 g
• Fiber: 1 g

benefits: High in vitamin C, supports immune health, aids in digestion, and adds acidity and brightness to dishes.

These values are approximate and can vary based on factors such as the specific ingredients used and preparation methods.