GOODNESS
Cloves: The dried buds of a tropical evergreen, cloves are a wonderful blast of fragrance and flavor. They were the first known breath fresheners, but have a long, rich history in the spice trades. These sweet but pungent buds can overwhelm a recipe, so beware!

Garlic: Garlic is in the same family as onions and leeks, and purportedly provided ancient Roman soldiers the courage to battle the barbarians. Whether or not it gives you courage, it is known to lower blood pressure, which is great for your heart and helps prevent stroke. In addition, it has a long history as a digestive aid, so don't be shy with this wonderful herb, no matter what it does to your breath!

Oregano: This tasty herb finds itself in much Mediterranean cooking, and is just loaded with nutrients. It is good for the digestion, and has many powerful anti-oxidants (even more than blueberries) and anti-carcinogens. It also has antibacterial and antiparasitic properties. As if that weren't enough, is also an antifungal, even taking on the notorious candida yeast. You want to use fresh oregano, as the dried herb loses the volatile oils that are responsible for its many benefits.

Sage: This delightful herb is a key player in some terrific recipes, but it is also a great purifier, fighting both bacteria and viruses. It is a powerful anti-inflammatory, and is used by many to ease the symptoms of arthritis. It also helps to lower blood pressure and control blood sugar. Like rosemary, it has been used since ancient times as a memory enhancer. Although it is just fine in foods, you should avoid excessive quantities of sage if you are pregnant.
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Recipe

Sancocho

serves
prep time: 10
cook time: 156

ingredients

  • 1 (1 1/4 cups) package Dominican longaniza sausage (optional)
  • 3 quarts plus 1 1/2 cups water, divided
  • 1 (1 pound) beef shank (1.5 inches thick)
  • 1 pound boneless pork shoulder, cut into 1.5 inch pieces
  • 4 chicken thighs with skin and bone
  • 1 large onion, chopped
  • 1 Cubanelle or other mild frying pepper, chopped
  • 1 red bell pepper, chopped
  • 2 tablespoons chopped garlic (5 cloves)
  • 1/2 cup chopped cilantro stems (from 2 bunches)
  • 1 teaspoon dried oregano
  • 1 pound unripe (green) plantains
  • 1 pound yuca
  • 1 pound ñ,ame
  • 1 pound white yautí,a
  • 1 pound calabaza (Caribbean pumpkin, often sold in large wedges) or winter squash
  • 2 ears corn, cut into 1.5 inch rounds
  • 1/3 cup fresh Seville orange juice (or 3 tablespoons regular fresh orange juice plus 3 tablespoons fresh lime juice)
  •  ,
  • Accompaniments: white rice, hot sauce, sliced avocado
  •  ,
  • Garnish: chopped cilantro

directions

Cook longaniza (if using) with 1/2 cup water in a 12 inch heavy skillet, covered, over medium heat, turning occasionally, until browned on all sides and water has evaporated, about 10 minutes. Cut crosswise into 0.5 inch pieces, then transfer to an 2 gallons pot.

Cook bacon in skillet over medium heat, stirring occasionally, until crisp, then transfer to pot with a slotted spoon, reserving fat in skillet.

Meanwhile, cut meat from beef shank into 1.5 inch pieces, reserving bone. Pat beef, pork, and chicken dry, putting them in separate bowls. Toss meat in each bowl with 1/2 teaspoon salt.

Heat fat in skillet over medium-high heat until hot, then add beef and bone in 1 layer and brown, turning occasionally, about 7 minutes. Transfer to pot with slotted spoon. Brown pork and chicken in separate batches in same manner, transferring to pot.

Add onion, peppers, garlic, and 1/2 teaspoon salt to skillet and saute until softened. Add 1 cup water and boil, stirring and scraping up brown bits, 1 minute. Transfer vegetable mixture to pot. Add cilantro stems, oregano, 2 teaspoons salt, 1/2 teaspoon pepper, and remaining 3 quarts water to pot and bring to a boil. Skim off any foam, then simmer, partially covered, stirring occasionally, until meat is tender, about 1.5 hours.

While meat simmers, cut ends from plantains with a sharp small knife, then cut a lengthwise slit through peel. Beginning at slit, pry off peel, then cut plantains crosswise into 1 inch-thick pieces.

Trim ends from yuca and cut crosswise into 2 inch pieces, then peel, removing waxy brown skin and pinkish layer underneath. Quarter lengthwise and cut out coarse center fiber.

Peel ñ,ame and yautí,a, then cut into 1.5 inch pieces and keep in a bowl of cold water.

Seed and peel calabaza, then cut into 1.5 inch pieces.

Add plantain and yuca to tender meat in pot and simmer, partially covered, stirring occasionally, 15 minutes. Drain ñ,ame and yautí,a and add to pot along with calabaza, then simmer, partially covered, stirring occasionally, 20 minutes. Remove and discard beef and chicken bones.

Add corn and simmer, partially covered, stirring occasionally, until corn is tender and all root vegetables are very tender (yuca should be translucent), 13 minutes. Sancocho broth should be slightly thickened from root vegetables, thin with additional water if necessary. Stir in juice and reheat, then season with salt and pepper.

Cooks' notes:

Sancocho is best the day it is made but can be made 1 day ahead (vegetables may fall apart when reheated). Chill, uncovered, until cool, then cover.