Egg Muffins

You think you have no time for breakfast?  Think again!  I MUST have a morning breakfast that includes protein in order for my brain to function, but probably like you, the mornings always seem a bit too rushed to scramble up some eggs.  So I came up with egg “muffins”!  It takes me about 30 […]

Hot Pink Smoothie

In support of breast cancer awareness month, PINK is the theme of this month’s recipe! As always, my ingredients are gluten- and dairy-free, but feel free to substitute any ingredients below to make this your own.  I’m a huge fan of using what you have on hand – what’s in your refrigerator?       […]

Homemade Mouthwash

This month I’m taking a bit of a detour from the typical monthly recipe! While you COULD eat this if you wanted to, it probably wouldn’t be very satisfying. But as a mouthwash, this recipe is VERY satisfying! I’m extremely focused on reducing toxins in the Conway home, and several years ago started using more […]

Kickin’ Kiwi Coleslaw

Ah the tastes of summertime!  I love this for outdoorsy activities like grilling and boating since there’s no mayo in it.  Very light and refreshing, but with a bit of zing.  You could substitute any in seasonal tropical fruit – mango or papaya, even mandarin oranges would be nice.  Super versatile and yummy!  I like […]

“No Meat March” Peppers

It’s No Meat March!  Wally and I take up the challenge each year, we find it’s a fun way to get creative with our food – check it out at  But we’re still busy people, so it has to be fast and easy.  So here goes – my version of a one pan meal […]

Jicama, Black Bean, & Papaya Salad

You’ve got to love using seasonal ingredients because they are usually freshest – plus, they’re also cheapest!  I recently found some jicama, which I don’t see very often, and it was on super sale, so I just had to get it.  When I also found the papaya on sale, I knew what I wanted to […]

No Bake Energy Bars

No Bake Energy Bars These bars meet my 3 requirements: fast, easy, and yummy!  This is a wonderful mid-afternoon energy boost – I’ve even had a slice (or two) for breakfast.  I try to keep some of these in my refrigerator regularly, but Wally can never eat just one!  My favorite part of this recipe […]


Tonya’s Treats from the Conway Kitchen As the weather warms it’s time to start thinking about things  to prepare in the kitchen that “cook” without heat.  Ceviche “cooks” itself in the refrigerator, that’s cool.   Never had ceviche, this quick mix of ceviche is a simple to prepare, so give it a try, you just might […]

Stupendous Strawberry Pie

Can’t take the heat in kitchen, no worries, this recipe is all raw! It tastes fantastic and I promise that it will rival any dessert you’ve ever tasted. Don’t get scared but, it’s also gluten-free, dairy-free and sugar free. It’s great for you and food that’s this good for you never tasted so good! Giving […]

Fuel Your Group with Turnip Soup!

Experimenting with new foods to create different dishes is something Wally and I really enjoy. Since most everything we eat is grown local at  or, we eat whatever is fresh from the field each week.  We don’t decide WHAT to eat, we decide HOW to eat whatever is fresh and local.  When turnips […]