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PlantBasedOkc

Andrea Conway 🧑‍🍳 & hubby Dr Jimmy Conway 👨🏼‍⚕️ Passionate about science, and a WFPB lifestyle 🌱

Jimmy Conway, MD an Oklahoma City based Board Certified Orthopedic Surgeon who not only treats patients with musculoskeletal problems, also specializes in Nutrition Sciences to educate others on the scientific benefits of a Whole Food Plant Based diet. Along with his wife Andrea, Dr. Conway holds free seminars as the the "Why" of a plant based diet as Andrea shows the "How" Please feel free to contact us if we can help.

04/10/2025

It’s Masters weekend and I had to come up with something fun to eat! I’ve made these Deviled potatoes for years but had forgotten about them. I got the original recipe from Dr Essylstyn but have since just made my own version. I could make a mean Deviled egg back in the day so I just reverted back to that.

I start by steaming the baby gold potatoes the day before and letting them get cold in the refrigerator. I want to get that good resistant starch! Plus the potatoes don’t fall apart when they’re cold. Split the potatoes in half and scoop out some of the potato leaving enough to form a shell. (See pic)

Mash the scooped out potato with a fork. From here I’m just going to tell you what I added. It will depend on how many potatoes you cook how much of these ingredients you’ll want to use. You want the potato mixture to be creamy like a deviled egg. In the end I had to use my immersion blender. It was perfect to get the creaminess I wanted. (Again see pics for details).

K**a Naluk~black salt is key for the eggy flavor. Not imperative if you don’t have any. It just really kicks it up.
Apple cider vinegar - just a splash
Mayo
Yellow mustard
Dill or sweet relish (I used both)
Salt
Celery seed
Smoked paprika

Adjust according to taste and texture. Fill your potatoes! I got fancy and piped it on (see pic).

Enjoy!!

01/21/2025

My hubby has been laid up from knee surgery for 3 weeks now. Luckily he has not lost his appetite (he’s been in a tremendous amount of pain😥) and he seems to have developed a desire for a nightly treat. That is highly unlike him. He still wants it low sugar and healthy and homemade. But I’m on it! I have a Ninja Creami and we’ve had lots of versions of banana frozen yogurt, I made a sweet potato chocolate cake and now these super simple date cookies I thought I’d share. Here’s what I did:

1 c chickpea flour (you can sub almost any other flour. The original recipe called for oat flour. I wanted something a little higher protein.)
1 1/2 c dates (pitted and soaked in hot water)
1/2 c peanut butter (if your peanut butter is too thick and dry you’ll probably end up having to add a little water. Preferably your peanut butter will be smooth and creamy)

In a food processor add the soaked dates (drained), flour of choice and peanut butter. Blend until a ball of dough forms. Intermittently scrap down the sides and remix. You should have a dough that holds together in one big ball.

Using a cookie scoop drop balls of dough on a parchment paper lined cookie sheet. Mine made 18 cookies. Place another piece of parchment paper on top of dough and flatten slightly using a glass. These will not flatten or spread when baking. I then chose to shape mine into hearts because I’m all about Valentines right now. 🩷☺️ Bake at 350° for 10-12 minutes turning sheet half way through for more even baking.

After cooling I chose to dip mine in some unsweetened melted chocolate and sprinkled with sea salt.

My hubby said they tasted kinda like a fig newton to him so that got me thinking. 🤔 I could use any dried fruit. I’m going to mix dates and figs next time but then maybe dates and dried blueberries! So many options! You can also sub almond butter for the peanut butter.
Enjoy! 🩷❤️🩷❤️🩷

01/07/2025

Hi there! I hope everyone had a wonderful holiday season! As typical I over indulged. I’m ready to get back on track. Last year was my first year to do dry January. It was a challenge for sure but I kinda cheated because we took a week long vacay for my birthday and I drank that week. This year I’m giving myself two cheat days for my birthday and that’s it! I can do this. I’ve come up with 2 nice drinks that I can enjoy in the evenings. Or even better any time of day! The first one I made with some nice immune boosting ingredients for this cold and flu season. This recipe will make 6 drinks. I use 4oz of the elixir and top with sparkling water of choice.

8oz cranberry juice
8oz pomegranate juice
6 Tbsp tart cherry juice concentrate (this is strong stuff but so yummy)
6 Tbsp Elderberry syrup
2 shots ginger juice (I found these at Sprouts in the refrigerator section where the probiotics are kept)
Pour all in a 24 oz jar and top off with water. I think the ginger is a nice touch for an after dinner drink to aid in digestion.

* I bought these dried orange slices on Amazon because I was too lazy to make my own 🥴🤷‍♀️

The second drink was a hot chocolate loaded with maca, cinnamon, and mushroom blend. Very little sugar. The warm chocolate was perfect as a before bed drink. 🥱

8oz milk of choice (I like oat milk because it’s naturally sweeter)
1 tsp unsweetened cacao powder
1 tsp coconut sugar
1 tsp maca powder
1/4 tsp cinnamon
1 tsp lions mane mushroom powder (or a mushroom blend with Reishi would be good too! Lots of options available at Sprouts.)
I add all to my frother and I get a nice thick hot drink. But you can also make on the stove. If you’d like a richer version add some shaved unsweetened chocolate. 👌🏻

Let me know if you’re doing dry January and what you are enjoying!

12/16/2024

Today’s post is on mobility. I came across from (I love his information btw!) so I got his book Built to Move. I’ve only read Chapter One so far on getting up and down off the floor. Man. This is not something I do at all and is very evident when I’m around my young grandkids. The gist is we spend our days sitting in chairs and quit using the muscles we need to get up and down off the floor. Studies have shown that those who can do this, without assistance, have a higher life expectancy. There are a variety of reason for this and the need to be able to do it. We engage a lot more muscles to sit on the floor.

He suggests sitting on the floor in any position possible for 30 minutes a day. You can start with 10 and work. He shows lots of various positions and explains the muscle groups used. And then of course the goal is to get up unassisted. I can tell you I’m not quite there yet. But soon I hope. 🤞🏻

I would definitely recommend the book as I’ve just scratched the surface. I can’t wait to check back in after 30 days! 🧘‍♀️

09/05/2024

If you’re ready Fall and everything pumpkin like I am ~ get ready! This low sugar, creamy pumpkin custard is a must make. I was calling it a crust-less pumpkin pie but my friend said that’s pudding. 😅 I prefer custard. It’s spicy and creamy and has the same texture as pumpkin pie made with eggs. And the low sugar keeps your blood sugar from spiking and making you feel awful. So I’ll go ahead and have my piece every night thank you very much. 🙌🏻🍁🍂🎃

Preheat oven to 400°
In a blender combine:
1 15oz can pumpkin purée
1 c soy milk (or milk of choice)
1 banana
2 Tbsp maple syrup (if you really need it a little sweeter you can add 1-2 Tbsp more)
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp salt
4 Tbsp cornstarch
Blend well. It will be thick. You may need to stir between blending but do not add any more liquid.
I opted for a pie dish to bake mine in but individual ramekins would be nice. This makes 8 servings so if you have enough ramekins for that go for it.
Oil pan of choice and spread pumpkin mixture in pan. Bake for 28-30 minutes. It will start to brown and pull away slightly from the edges and be firm to the touch. Allow to cool then place in the refrigerator for a minimum of 3 hours. This will make it the best for slicing. If in ramekins it won’t be as important to cool. Store in refrigerator. Enjoy!!

If I’m feeling really indulgent I add a dollop of my homemade vanilla whip with no sugar.

09/01/2024

Who doesn’t love a good queso!?!? Thick, rich and creamy. 😋 This one covers all the bases. I think the key is this Noochylicious Nacho Cheese nutritional yeast. It can definitely be made without it as I will explain below but it has such a great flavor it will be hard to replicate.

This particular version was sparked by having guests at the beach and wanting something quick for an afternoon snack. I thought about nachos but then I’d have bowls of all the toppings: beans, tomatoes, etc. too much to mess with. So I decided a loaded queso was called for and boy did I load it up! Here’s what I did.

1 c raw cashews
1 c Noochylicious Nacho flavored nutritional yeast
(You can sub 1 c regular nutritional yeast but increase the cornstarch from 2 Tbsp to 3 Tbsp)
2 Tbsp cornstarch or arrowroot*
4 c water
Combine all ingredients in a high power blender and blend for 1-2 minutes. Pour into large sauce pan and place on stove. Add the following. (This is where you can be creative. Use what you have or what you like!)
1 c riced cauliflower -I used frozen
1/4 box frozen chopped spinach, thawed and drained.
1 can diced tomatoes with green chilis
1 small can diced green chilis
1 can Siete charro beans with juice (you can sub any beans (drained and rinsed) but these are so flavorful it really lends to the overall taste)
3 green onions chopped
1/2 c green or black olives chopped fine

Simmer on medium heat until sauce is thick. If it gets too thick add a little water. This stuff is SO good!! Get ready! Just in time for football season.

One last note. This makes a big pot. We all thought this would be great on baked potatoes or steamed broccoli. 👌🏻🏈

📸

07/21/2024

I saw an IG post about a fruit and quinoa bake. It sounded great! Their recipe called for eggs and maple syrup. So hmmm. I decided to give it a shot without either. We had a big birthday bash yesterday and I had a variety of leftover cut up fruit. I knew I needed to use it quickly. We are definitely more protein forward these days and little to no added sugar. (Leave my morning latte out of this!😝) I find the fruit to be plenty of added sweetener ( you can even add in some dried fruit to kick up the sweet if needed) or maybe drizzle a little honey on top when serving but try to allow the sweetness of the fruit to suffice. Here’s what I did:

1 c dry quinoa (8g protein)
2 c soy milk (18g protein and very low natural sugar. Oat milk has almost no protein and very high sugar.)
2 Tbsp basil seeds (5g protein-can sub chia seeds)
2 tsp cinnamon
Mix all in a glass baking dish.
Add
1/2 c walnuts (9g protein+healthy fat)
Fruit of choice (I used all of what I had cut up. Peaches, blueberries, raspberries, strawberries) use as much as you like! I loaded it up.
Bake 350° for 45-60 minutes. Top with unsweetened plain Greek yogurt for added protein! Delicious!

06/27/2024

It’s summertime!! I know it’s SO hot but what a great time of year for fresh veggies and fruits! I admit I have a big sweet tooth but our focus these days is to minimize the amount of processed sugar we eat. When I say minimize I mean like nearly zero. I have to say I do pretty good. I still have a little sugar in my morning latte and you’ll see this evening treat I share has a little sugar. But this has come a long way from where I used to be. I can now eat plain unsweetened yogurt without anything but maybe some fresh fruit and really enjoy the tanginess.

With fresh strawberries, peaches and other fruits this little banana split has been a fun evening treat WITHOUT ice cream. I found this very yummy coconut milk based caramel sauce on Amazon. Small batch produced and it’s so good. Just a drizzle on the banana is perfect. Then I use a dark chocolate syrup on the strawberries, use my fresh whipped cream with vanilla (no sugar), and top with a bunch of chopped pecans or walnuts. Think of all the fun variety of fruits you could use! And this really satisfies my sweet tooth.

Enjoy! 🍌🍓🍑🍒

06/08/2024

Oh my y’all! Just in time for summer strawberry season! We had a pint of strawberries that were getting too ripe, not moldy but getting soft. Can’t let them go to waste! I found a Simple Mills vanilla cupcake mix in my pantry. I try to keep these on hand. 😉

First I washed and chopped the strawberries. I added 1/3c water and began mashing with a fork. I wanted it chunky but juicy. To the strawberries I added 3 Tbsp basil seeds. I have been using these in place of chia seeds, they have a nice crunch to them and add fiber and protein to whatever you’re eating. They will also help absorb the moisture so the muffins will stay moist. To that I added one cupcake mix. The batter will be thick but wet. Divide equally into 12 muffin cups. Bake at 325° for 23-25 minutes. These don’t rise much but they weren’t super dense either. Just a nice moist cupcake. These need to be kept in the refrigerator. 🍓🍓🍓🍓 Enjoy!

05/20/2024

No recipes this time. We’re fasting! Yet again. We try to fast for 5 days a few times a year. Sometimes they’re water only and sometimes they’re Prolon. The fear of fasting is gone. Is it easy? No. I think doing hard things is partly why we do it. Just like cold plunging. All day yesterday, our first day, my mind was telling me to eat. Today I’m hungry but my mind has settled down. Like oh, this is what we’re doing. We’ve learned a lot over the years. One, we continue our exercise routine! We thought we couldn’t do anything physical during a fast because we were getting little to no calories. But that’s simply not true. The more we exercise the better we feel and the more natural energy our body produces.

And Hydrate. Hydrate. Hydrate! I hate to say it but I was barely getting 32oz of water down a day. I just never “feel” thirsty so I was not inclined to drink. I realize how important hydration is to every aspect of our health. I downloaded a water reminder app to ensure I get hydrated and yesterday I drank 88oz of water! The app told me based on s*x, exercise routine and climate how much water it recommends I get in a day. I think this will be very helpful in keeping me accountable until I have a solid habit of drinking.

We still have a discounted rate for Prolon fasts if anyone is interested. Just private message me.

What hard thing have you done recently? I’d love to hear!

05/15/2024

Ok y’all. I’m calling this banana crack! I’ve seen many versions of this on Instagram. Some used dates and other ingredients. I just decided to try the things I like best and for some reason I was craving bananas. I used barely ripe bananas. One, these don’t have as much sugar as a very ripe banana so you won’t get a big blood sugar spike and two, because it’s still on the unripe side it contains more resistant starch which our guts love! I’ve always tended to eat a slightly green- barely yellow banana anyway so it’s perfect for me. I made a big cookie sheet worth of this crack and it took 5 bananas mashed to cover it. I only wanted it about 1/4” thick or so.

Cover a cookie sheet with wax paper. After mashing the bananas and covering the pan for the first layer place in the freezer for a few hours. This makes spreading the peanut butter on easier. Spread peanut butter over the bananas, again about 1/4” thick. I didn’t measure this. I just used what I needed to cover the bananas. Creamy or crunchy is up to you. Just remember no added oils or sugar! Next I melted one bag Enjoy Life dark chocolate chips. Here’s where I went wrong. I froze the peanut butter layer before putting on the chocolate. This caused the chocolate to set up quickly which did not allow the chopped pecans to stick to the chocolate. So, I would recommend not freezing the peanut butter layer. Spread on melted chocolate then top with chopped pecans. I used roasted and salted pecans. If using unsalted nuts I would sprinkle some coarse salt on top of the chocolate. It really adds to the flavors.

Freeze overnight, then break apart and store in freezer for a sweet treat! The bananas thaw quickly so be prepared when you take a piece out to eat. It’s so yummy!!

05/10/2024

I’m pretty sure I posted this several years ago but it’s worth repeating. My version of a pink “vodka” sauce, sans vodka. What makes the sauce is the Italian San Marzano tomatoes. Such a great flavor. 👌🏻🍅🥫

Take 2 cans of peeled whole tomatoes and slow cook with one onion chopped and 3-4 (or more!) cloves of garlic minced. I like to put this on in the morning in the InstaPot and just let it slow cook until afternoon. When I’m ready I use the immersion blender to make a smooth sauce. To that sauce add
1/2 c nutritional yeast
1/2 c cashew cream (1/4 c cashews blended with 1/2 c water)
1 tsp salt
Stir and that’s it!

This time around I kicked it up a notch with some lions mane mushroom crumbles. They’re very yummy. I’ve found them at Sprouts in Oklahoma and Publix in Florida. They’re usually located by the tofu and other plantbased meat alternatives.

Such a yummy easy dish!

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