Open Souce Vegan is on this week!

2 Jul

Why I am vegan? Please check out the article I wrote for



Marlene Mckinney’s Famous Vegan Mac & Cheese Recipe!

21 Jun

I interviewed Marlene Mckinney, a vegan cooking class expert whose cooking classes were televised on 3ABN. You can listen to part 1 and 2 of the interview on iTunes, and you can get more of her recipes by going to Just click the link for 3ABN Today recipes.

Here is her famous, tasty vegan mac & cheese recipe:

1 1/2-cup water
1/2-cup pimento or Red Bell Pepper
½-cup sesame seeds or 1/4 cup Tahini butter
1-tsp. Salt
½- cup Cashews, rinsed
¼-cup Lemon Juice
½ – cup Nutritional Yeast Flakes
¼- tsp. Garlic Powder or 2 cloves fresh Garlic
1-tsp. Onion powder or 2-tbsp. fresh chopped Onions

Instructions: .
BLEND cashews and sesame seeds with half the amount of water. When both nuts and seeds are BLENDED smooth, ADD all the other ingredients except the pimento. Finally, ADD the pimento until you have the colour you desire. Continue BLENDING until smooth. Macaroni & Cheese

~Bahamian Style~

1-16oz Elbow Macaroni boiled & drained
¾ cup Coconut Milk
2-tablespoons Ketchup (optional)
2-tablespoons Soy margarine/olive oil
3-tablespoons Flour
2-teaspoons Italian seasoning
Dash of Cayenne Pepper
1 med. Onion, chopped
½-cup Celery, chopped
1 teaspoon Salt
1 Cashew Pimento Cheese Sauce recipe
Paprika (Sprinkle over macaroni when done)

Tip: Do not throw away all the boiling water, reserve about 2 cups. This will help to cut down on the amount of milk needed as well as add flavour.

Mix all ingredients together over low fire on the stove for about 8-10 minutes. Pour into greased casserole dish. Bake at 350°F for 45 minutes

Note: This cheese can be used in any recipe that requires cheese.

Pictures from This Sunday’s Cooking Class

7 Jun

This Sunday Rene Cairo spoke about the principles of digestion and the relationship between diet and stress. We ate haystacks, carob clusters, and peanut butter cookies. Here are some pictures from our class:

Rene’s Scrambled Tofu Recipe

7 Jun

1. Dice and saute all of these ingredients in a little olive olive until onions are tender: onions, garlic, mushrooms (opt.), bell peppers (green, red, or yellow), and diced tomatoes.
2. Add nutritional yeast flakes (opt.), basil, salt, onion powder, and garlic powder, little of turmeric (for color) into the skillet.
3. Saute all of that together until seasonings are blended well together.
4. Add crumbled firm or extra firm tofu.
5. Mix well with seasonings.
6. Simmer covered until done.
7. Eat and enjoy!

What do you use to make your scrambled tofu?

Open Source Vegan’s Interview with the Mother of a One Year Old Vegan Baby

4 Jun

On Sunday, I had the privilege of interviewing Mrs. Blackwood, a vegan mother who has raised her son vegan from in the womb. Out of the three recordings I’ve done, this one is my favorite so far. You can listen to it here.

What do you think about this recording? How can it be more relevant to you?

BTW, all three of Open Source Vegan’s podcasts are at AubioBoo. I just submitted the RSS feed to iTunes, so in a little bit you’ll be able to get these recordings straight from iTunes.


Who Said Vegans Don’t Eat Cheese?

4 Jun

This Sunday I was able to do a health lecture on the 8 laws of of health. These free laws govern our health, which I covered in this class. You can view the Keynote presentation here.

After I finished the lecture, we watched part of Mike Anderson’s Eating dvd, which very methodically shows the influence of diet upon our health.

As we ended our class, we offered samples of a few dishes, and one of them was cheese.

One of the teenagers who came to to class loved the vegan cheese.

Now, who said vegans don’t eat cheese?


A Simple, Homestyle Mashed Potatoes and Gravy Recipe

28 May

This is what I had the privilege of eating today:

I ate mashed potatoes & gravy, eggplant, an avocado, and salad with a homemade salad dressing. I send my compliments to chef Cairo!

Do you want to make the mashed potatoes and gravy?

This is how Rene Cairo did it:

Mashed Potatoes:
1. Dice and cook potatoes.
2. Drain water.
3. Add Earth Balance or other vegan butter.
4. Add soy milk.
5. Add salt and garlic powder or Goya Adobo seasoning with the blue top (has no msg).
6. Blend until tender and smooth.
7. Add more soy milk to obtain desired smoothness and texture.

1. Add just a little oil (a tsp or so), Earth Balance, or other vegan butter to a skillet.
2. In the skillet place whole wheat or white flour on low flame to toast it.
3. Add chopped onions to toasted flour.
4. Mix well.
5. Add tsp at a time of Braggs to taste.
6. Continue sauteing and mixing well until onions are tender.
7. In a blender, blend water and cashews until smooth.
8. Add the cashew mixture to the flour and blend and and mix well.
9. Add water.
10. Stir continuously to avoid lumps.
11. As gravy thickens add more Braggs for color and to taste. Be careful to not make it too salty.
12. Keep adding water to thin out the gravy, maintaining thickness as desired.

Please give me your feedback.

Did you try the recipe?
What did you do differently, or what would you do differently?