• beef chunks (any cheap cut will do)
• 3 cow’s heels to make it gooey
• 1 cup casareep (extract from cassava root)
• 1 large onion
• |1 scotch bonnet pepper 
•  couple of cloves
• 4 green chili’s 
• few cloves of garlic
• Broadleaf thyme, chopped up ( to taste) 
• Fine leaf thyme, chopped up ( to taste) 
• 1 stick cinnamon
• Salt, black pepper
• dash of sugar

Place the cow heels into a pan, cover with cold water and bring to boil

Once the scum rises to the top, skim and let it simmer for a while (an hour and a half or so) Now add the onion, garlic, chili’s and hot water to cover. Once it boils, add your spices and seasoning and cook gently for about 2 hours or until the meat is tender and the sauce is quite thick.

Serve with steamed rice or steamed cassava.