Posts Posts by: "Tracy"
homemade ketchup

Homemade Ketchup


Who doesn’t love ketchup?! You did until you read the ingredients on the back, right? I just made my own and I am so excited to share the recipe with you! There are a ton of recipes out there, so I looked around for ideas and created my own based on what I already…(Read More)

natural remedies for a sunburn

Getting enough sunlight is an integral part of optimal health because it helps your body not only create vitamin D, but it enhances ALL of our vitamins, minerals, co-factors and anti-oxidants.  It’s why many natural health experts highly advise safe sun exposure for everyone. It is a great idea to expose yourself…(Read More)

Baked Beet Chips


Beets are a favorite vegetable of ours in the summer when we can grow our own. We love them roasted, steamed, or raw grated in a salad. And occasionally juiced too! This recipe is quick and easy and a perfect healthy snack to munch on. Pack these with your lunches or for long road…(Read More)

Coconut Flour Pancakes


Amazing.  Not gritty. Nice & fluffy. Ingredients 4 grass fed chicken eggs, room temperature 1 cup Aroy-D coconut milk (Amazon – no gums or fillers) 2 tsp vanilla extract 1 tsp melted honey (or a pinch of stevia) 1/2 cup coconut flour – I’ve used Bob’s Red Mill 1 tsp baking soda 1…(Read More)

sweet potato fritters

These are super quick and easy for breakfast and taste great alone or pair well with other breakfast foods. Sweet potatoes and onions are on the Clean 15 list so they are typically exposed to less pesticides (but I still prefer to buy organic). But bell peppers are one of the dirty dozen so it…(Read More)

Pumpkin Turkey Chili


I just made this for dinner and loved it! It doesn’t take very long to make at all. I love the fall flavors of cinnamon and pumpkin, I can’t wait to try it again this fall! Next time I may add some lentils or kidney beans for a little more texture. Tonight I…(Read More)

cookie dough

Sorghum flour is a great option for gluten-free baking. It has been popular in  Africa, The Middle East, and Asia for thousands of years and is slowly gaining popularity in the U.S. Unlike other gluten-free flours, sorghum flour is very smooth in texture and mild it taste, making it a great addition…(Read More)

teriyaki kabob

Teriyaki Sirloin Kabobs


This is a great recipe for homemade teriyaki sauce- it’s delicious on these kabobs but you could use it on any kind of meat stir fry as well. I love grilling fruits it adds a nice sweetness to the rest of the dish. Keep this recipe on hand for your next barbecue (Labor Day…(Read More)

slow chicken mole

Mole comes from the Aztec word molli meaning “sauce.” It is a classic Mexican sauce often made for weddings, birthdays and other special occasions.  The recipe below contains chocolate, but traditionally only a small percent of mole sauces use chocolate. They are typically a mixture of nuts, seeds, spices, chiles, and vegetables. In Mexico, chefs…(Read More)

simple vegetarian curry

Simple Vegetarian Curry


I made this for lunch today and it was delicious! If you like hot and spicy foods add some chipotle powder or hot red pepper. Personally, I can’t handle much heat but it does have its benefits. Spicy foods release endorphins (mood booster!), relieve congestion, fight flu symptoms, reduce fevers, and prevent prostate cancer…(Read More)

green lentil salad

Lentil Salad


This lentil salad is super easy to make. I made it last week and kept it in the fridge and ate it for lunch and served as a side all week! Lentils are a nice source of protein for those of us on vegan or vegan’ish diets….. and are loaded with nutrients. Cilantro is…(Read More)

Turmeric is related to the ginger plant has been used for thousands of years to treat a variety of health conditions. Its most common use is in curry, but there are so many things you can use turmeric for! It has a great anti inflammatory effect which may help reduce pain from osteoarthritis. It also…(Read More)

sweet potato caramel sauce

You’ll never guess the one ingredient in this delicious sauce….It’s not sugar! I’ll give you a hint- it’s a caramel colored root vegetable loaded with vitamin A, vitamin C, calcium, folate and more. If you guessed sweet potato you’re right! Here’s the recipe, enjoy!     Makes about…(Read More)

chicken fajita

Chicken Fajitas


I made these the other night and they were delicious! Tasted just like the seasoning packet you can buy at the store but so much better for you. It just feels better to eat something you know is homemade and know exactly what is in it. Ingredients 1 Tbsp chili powder 1 tsp cumin 1…(Read More)

Have you ever tried grilling fruit? This recipe uses grilled peaches, but pineapples are also delicious grilled. Try other fruits too like apples or bananas! They make a great snack, side or healthy dessert! And always remember to be careful when grilling this summer! Grilling meats, chicken, and fish can form cancer causing compounds called…(Read More)

I planted mint in my garden, not realizing that it would take over, so I’ve been searching around for great recipes using mint! This one makes a great side for any dinner. Mint is a functional food and provides many natural benefits. Because of the specific antioxidants in mint, it has been proven to…(Read More)

Asian Chicken Salad


This is a GREAT recipe if you have any leftover chicken in the fridge already made. It’s easy to make and tastes great too!!! If you are not familiar with coconut aminos it is essentially sap from a coconut tree and is used as a soy sauce substitute.  This is a great soy-free…(Read More)

rosemary chicken

This is a great and simple summer dinner recipe. You can let it marinate in the fridge all day and then just quickly throw it on the grill before dinner. * A Note on Choosing Organic Chicken:  I choose to recommend buying USDA certified organic chicken breast for many reasons. Conventional chicken is fed feed that…(Read More)

Ginger Berry Smoothie

We get organic frozen cherries at Costco, and I have been making smoothies with them.   They’re so addicting! I love having them in the house, they make a great go-to healthy snack. Packed with potassium, antioxidants (the darker the better), and so much more – they’re said to help reduce inflammation and relieve…(Read More)

Blueberry season is coming! Here’s a recipe to prepare you when it’s in full swing. This jam would be delicious for breakfast on any grain-free breads! It’s a simple recipe with no refined sugars. If you’re not familiar with chia seeds, they’re AMAZING! They’re an easy way to…(Read More)

brussel sprouts

These brussel sprouts are delicious! It makes a great side with any meal!  As you probably know, brussel sprouts are one of the cruciferous vegetables and they are FABULOUSLY healthy for us!  They contain sulfur which our liver needs to help us make Glutathione.  They are so much better than brussels were when we were…(Read More)

This recipe is super quick and easy, especially if you already have some cooked beets on hand.  Costco has been carrying pre-cooked vacuum sealed bags – the brand is “Love Beets” I believe.  I’ve tried them and here’s my thoughts – I don’t like that they come in plastic because plastic can leach…(Read More)

 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health