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By Minna LaFortune

News Americas, NEW YORK, NY, Fri. July 29, 2016: In a few days, the Olympics will begin in Rio Brazil and all participating athletes will be hoping to be champions in their respective competitions.

For Caribbean athletes, the hope is the same – a hope shared by the entire region and the Diaspora of fans.

Based on tradition, however, we are confident that the Caribbean athletes will prevail, not only because of their prowess but because of the cuisine of the Caribbean people!

The consumption of naturally grown super foods such as yams, bananas, sweet potatoes, breadfruit and the various fruits, vegetables and animal and vegetable protein are combined in delicious meals providing high quality nutrition for the brain, the heart, lungs, kidneys, liver, bones, muscles and joints! which help to make Caribbean athletes champions of the world!

In my opinion, some of the popular meals that are consumed in the Caribbean that could be a contributing factor to our athletes’ prowess are our soups and stews.

Specifically the cow foot soup or stewed or cow cod soup; chicken foot soup, or stew, fish head soup or stew.  Why? Because these soups and stews are filled with protein, carbohydrates, vitamins, minerals and essential nutrients, for the entire body.

Specifically, these soups and stews are rich calcium, magnesium and phosphorus which help our bones to grow and repair. They also contain all nutrients and minerals found in bones and tendons such as collagen and gelatin as well as amino acids, glycine and protein which fights inflammation in the body including the gut.


Today I will share with you the recipe for Cow foot stew or Raghu as the Haitians call it.  This is a popular stew throughout the Caribbean and is complimented with an ample amount of broad beans to completely provide the full complement of essential amino acids. It is served with rice and peas or with white rice.

Cow Foot Stew Recipe


4lbs. Cow’s feet (chopped and cleaned)

3 packs Lima or Butter Bean

3. sprigs Thyme

1 tsp. Salt

1 tsp. Black Pepper

3 stalk. Scallions

1 Scotch Bonnet Pepper

6 Pimento seeds

1/2 soy sauce



1: Wash meat in cold water with lime or lemon.

2: Put in a large pot of water.

3: Add all the seasonings including soy sauce and allow to cook for 2 hours until fork tender.

4: Add Lima or butter beans.

4a: Add more water if necessary to cook beans and provide enough sauce.

5: Skim the fat off the top of the pot with a spoon.

6: Taste for salt and pepper add more if needed.

7:  Continue  to cook until beans are soft and sauce is reduced.

Serve with rice and peas or white rice. Do not forget your vegetables! Steamed cabbage and carrots are an excellent accompaniment.

Bon Appetite!


EDITOR’S NOTE: Minna LaFortune is a trained Caribbean caterer and also president, Society for the Advancement of the Caribbean Diaspora (SACD). Check out her food group on Facebook at




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