Posts Posts by: "Tracy"

Ginger Carrot Soup

by

This is a great seasonal soup for these cooler fall nights and SO easy! It is loaded with vitamins, minerals, phytonutrients, and anti-oxidants. Carrots are known for their Vitamin A (great for your eye health- helps prevent cataracts and macular degeneration), Vitamin K (helps your blood clot), Vitamin C (helps body repair wounds and…(Read More)

Winter Veggie Soup

by

 Ingredients: 3 Tbsp coconut oil 3 leeks (whites only), chopped 1 sweet onion, diced 4 cloves garlic, minced 4 carrots, peeled, sliced 1 butternut squash, peeled and chopped into 1/2 inch cubes 8 cups vegetable stock 2, 14 oz glass jars of diced tomatoes (Jovial is one brand) 2 sprigs fresh thyme 1 Tbsp…(Read More)

Cauliflower kale apple winter salad

Salads often don’t sound too appealing when it’s cold out, but it’s important to eat raw plant foods every single day.  Any raw (uncooked) plant food has enzymes that help you digest your food.  In our crazy busy world, stress is the #1 inhibitor of good digestion.  So eating raw foods can…(Read More)

Wild Rice Stuffing

by

Looking for a healthier alternative to the classic Thanksgiving stuffing? Look no further! This recipe does take some time but is so worth it! It’s both lighter and more nutritious than the classic, you will not be disappointed. Ingredients: 2 Tbsp extra virgin olive oil (+ a little more for greasing the pan and drizzling…(Read More)

Harvest Vegetable Soup

by

I made this soup for dinner last night and it was a huge hit! This is a perfect recipe for this time of year. It is prime time for all of these vegetables, I’m sure you could find them at your local farmers’ market if not in your own garden! The original recipe calls…(Read More)

Here’s something to satisfy your sweet tooth! If you’re not familiar with coconut sugar it is a great alternative to the white processed sugar. You can substitute it 1:1 for regular sugar in any recipe. Also, don’t forget about the Dirty Dozen when buying your produce! The Dirty Dozen is a…(Read More)

banana pancakes

This is a perfect Sunday morning breakfast! Walnuts make a great addition to so many snacks and meals and provide so many nutritional benefits. Not only do walnuts have anti-inflammatory and antioxidant effects, but are also a great source of fiber, protein, vitamin E, and omega-3s! Vitamin E is needed to form red…(Read More)

cilantro lime cashew dressing

This is a delightful fresh-tasting sauce.  If you leave it on the thicker side, it’s great as a dip.  If you dilute it a bit, you could also use as a healthy whole-foods salad dressing. The fresh lime juice is a deal breaker – it really adds to the recipe! And, cilantro is…(Read More)

Basic Green Machine Juice

Start Healing Now!  How? Juicing is a great way to get in extra vitamins and minerals. And it’s REAL food, not just pills in a container. Juicing is an incredible food-as-medicine tool if you are suffering from ANY chronic disease -like Lyme, Fibromyalgia, auto immune disorders, Epstein Barr Virus, SIBO (small intestine…(Read More)

Vegan Mushroom Gravy

by

Whether you are paleo or plant-based, potatoes or mock-cauli-potatoes, are a staple at most Thanksgiving tables.  Both are healthy for you.  If you are paleo, it is important to eat a lot of veggies if you are healing a chronic condition.  If you are vegan or vegetarian, you need healthy plant-based…(Read More)

pumpkin spice bars

Pumpkin Spice Bars

by

Even though fruits, veggies, and leafy greens should be the base of our diet, life happens and sometimes we need to have dessert.  And if we do, let’s make it nutrient-dense! Pumpkin is a very low calorie vegetable (actually technically a fruit) that is packed with antioxidants such as vitamins A, C, E…(Read More)

apple cranberry stuffing

Can you believe it’s that time of year already?? This apple-cranberry combo is perfect for the holiday season, not to mention its grain-free! You’ve probably heard all about the anti-oxidant benefits of cranberries and maybe even the fact that they help prevent urinary tract infections. Doctors have actually been recommending…(Read More)

pumpkin bisque soup

Pumpkin Bisque

by

Fall is here.  The garden is pumpkin’ing out pumpkins & squash!  Ha! We’re starting to have some chilly days here in Montana. It’s feeling like fall and has me craving soup! I love love love soup for lunch!  I still eat a lot of my fav soup ever – Spinach Soup – but now…(Read More)

I love zucchini but if you’re getting as much of it in your garden as I am, you may be looking for ways to use it up! Look no further- this is a one pot meal you can make in under 30 minutes. Perfect for a healthy lunch, dinner, or summer side, this meal…(Read More)

Zucchini w avocado sauce

Zucchini noodles are so popular for a lot of reasons right now.  Paleo folks love them because they are grain-free and low-carb. I love them because I have a personal goal to eat as many servings of fruits, veggies, and leafy greens as I can each day.  These definitely count! Our garden is…(Read More)

I love this lightened up version of potato salad. I use organic Yukon Gold potatoes as they are creamy and moist, and don’t require a lot of dressing and/or liquid like potato salad usually does.   Since I gave up eggs (mayonnaise), this is my go-to recipe! It is light, lemony, and delicious…(Read More)

Here’s an amazing frozen dessert recipe to satisfy your sweet tooth this summer! Here in Montana, we are known for our cherries and this is a great way to incorporate them into a meal or use up any extras. I love adding fruit to dessert to add natural sweetness without all the added sugar…(Read More)

As you maybe know, I eat a VERY plant-based diet.  And my main focus is to eat fruits, veggies (starchy or non-starchy) and leafy greens. And although we raise our own beef and can buy an organic hog each year, I also have been minimizing my animal fats and using more avocado and…(Read More)

Cinnamon and pumpkin pie spice always remind me of fall! Even though it is now summer, these are a delicious and easy recipe to serve for breakfast, as a snack, or even as a side with dinner. Did you know cinnamon is a natural anti-microbial? That is why cinnamon raisin bread never gets moldy…(Read More)

Here’s another twist on a classic Chinese take-out favorite. Instead of rice it uses cauliflower “rice” to give it the same texture as rice but more health benefits. Cauliflower is loaded with vitamin C, potassium, sulfur, fiber and folic acid- it’s a healthy option as a side with any dinner or even…(Read More)

Looking for a last minute Thanksgiving side? Look no further! Sweet potatoes and butternut squash are naturally sweet and with the lightly sweetened pecans on top, this slightly sweet dish is the perfect compliment to your savory Thanksgiving plate. Pecans provide potassium, protein, iron, magnesium, and calcium; while both sweet potatoes and butternut squash are…(Read More)

Butternut squash is another fall favorite of mine. It’s great source of vitamin A, vitamin C, potassium and fiber. This versatile vegetable is great in soups, as a side, mashed, roasted, or stuffed. Ingredients: 1 large butternut squash ~3 Tbsp pure maple syrup, just enough to coat 1 1/2 tsp cinnamon Salt &amp…(Read More)

I’ve been hearing so much about bee pollen lately I had to buy some and try it for myself. It smells sweet just like honey and is easy to add to anything just as you would chia or flaxseed. Labeled as a “superfood” bee pollen is filled with vitamins, minerals, proteins, carbs, lipids…(Read More)

Sugar cookies

I don’t usually like to promote sugary treats, but I know it can be hard to resist this time of year when you are constantly surrounded by sweets. You can make these cookies to be sure to stick to your paleo ways when tempted by other holiday treats! Kids will have fun decorating these…(Read More)

Mashed Parsnips

by

I made these for lunch the other day and thought they would be a great substitution for mashed potatoes on Thanksgiving. Definitely cook them until very tender though, I think I strained them too early and was left with some big chunks I couldn’t mash. Parsnips are a great source potassium, fiber, folate, and…(Read More)

Cranberry sauce

Cranberry Sauce

by

 Here’s another Thanksgiving classic! See my post on Apple-Cranberry Stuffing too! This recipe is great because there’s no added sugar like most cranberry sauce recipes. There is honey in it but you need it to balance the tartness of the cranberries, feel free to start with less and add it in slowly…(Read More)

Pumpkin soup

Easy Pumpkin Soup

by

This is the easiest soup recipe and perfect for fall! Serve with a grain-free dinner roll for dipping!  Simply Mills is a boxed mix and you add the oil, water, and binder.  It calls for eggs but you can sub Aquafaba or make a flax-egg. Ingredients: 2 cups canned organic pumpkin 1 cup…(Read More)

This is a great grain-free breakfast option because it tastes great and takes little to no effort! It’s just like granola or cereal but doesn’t require any baking or contain any artificial sweeteners or questionable ingredients. I’d recommend mixing up a big batch (without the berries of course) and keeping it…(Read More)

broccoli with tahini sauce vegan

Creamy Tahini Broccoli

by

I love recipes with less than 5 ingredients! It makes cooking good food fun and easy! This recipe is so good and only uses THREE ingredients! Tahini is just ground sesame seeds.  Kind of like peanut butter is just ground peanuts.  Tahini is easy to digest, a plant source of protein, and loaded…(Read More)

Both beets and onions are in season right now, here’s a great recipe to use both! I recently had a similar salad at Snake River Brewing down in Jackson, WY. It was so delicious I’ve been trying to find a similar recipe. The combination of grapefruit and beets surprisingly go really well together…(Read More)


 About Tracy Konoske, MS, RDN

meet_tracyTracy Konoske is an eclectic clinician and uses a blend of natural, integrative, functional, and personalized medicine to help her patients feel their best.  Tracy understands that there are 4 drivers of chronic disease:  Toxins, Infections, Stress, and Diet.  And it's often a combination of all 4 that lead to a chronic health condition, and thus it takes a treatment plan addressing each of the 4 to resolve and reclaim good health.  Tracy has recovered from 2 "perfect storm" situations which had drastic effects on her health and led to multiple mystery illnesses and diagnosis including Lyme.

By reducing the burden of these triggers, Tracy is successfully resolving:

  • Fatigue (anemia's, adrenals, thyroid-related, chronic fatigue syndrome, ME-CFS)
  • Auto Immune Conditions (Hashimoto's, Lupus, MS, Rheumatoid Arthritis, Celiac)
  • Mental Health Conditions (anxiety, depression, OCD, ADD/ADHD)
  • Cognitive Dysfunction (trouble concentrating, forgetfulness, symptoms of early Alzheimer's)
  • Digestive Disorders (low hydrochloric acid, "leaky gut", Candida Albicans, Small Intestine Bacterial Overgrowth SIBO, IBS, Crohn's Disease, Ulcerative Colitis)
  • Migraines and chronic headaches
If you've one or more of the above-mentioned conditions, or have been told you have Lyme or chronic Lyme,  there's a good chance you are in the right place.If you have a history of chronic sore throats, tonsillitis or tonsillectomy, mononucleosis, glandular fever, shingles, and/or cold sores, there's a good chance you are in the right place.

There are no coincidences.  All good things come from God.