Skinny Alfredo Sauce


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A lighter version of the classic Alfredo sauce. You’ll never know its lightened up, it tastes the same as the original! This sauce will definitely be a go-to recipe for me. Serve it with broccoli, tomatoes, chicken, or shrimp – no pasta necessary!

*Note: The longer you let the sauce simmer before adding the cheese, the thicker and creamer your sauce will be.




Yields ~1 cup of sauce


1 cup non-dairy milk
1 1/2 Tbsp coconut oil
1 1/2 Tbsp gluten free flour of choice
1/2 tsp minced garlic, or about 1/2 a clove (whatever smells or tastes like enough to you)
fresh ground pepper to taste


  1. Heat a medium sized pot over medium-heat.
  2. Melt the oil in the pot and gradually whisk in the flour.
  3. Gradually add the milk. Whisk until there are no lumps and until the sauce is hot.
  4. Allow the sauce to simmer, whisking occasionally until it reaches your desired consistency (not too long, just 5 minutes or so)
  5. Then add the garlic and black pepper.
  6. Continue to cook for 2 more minutes or until all ingredients are well incorporated.
  7. Serve over broccoli, chicken or anything else!



Recipe adapted from


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 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.

Every day, Tracy is helping people just like you get well!