Sweet Potato Noodles with Roasted Red Pepper “Cream” Sauce


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This is a great, healthy version of classic creamy pasta sauces. This dish is loaded with vitamins, antioxidants, fiber and more. Did you know mushrooms are a source of Vitamin D? Many Americans don’t get enough Vitamin D, especially during the winter months. Without dairy in our diet it can be even harder to get enough Vitamin D because milk products have it added in. Mushrooms and salmon are a few great food sources to make sure you get it in your diet.


For noodles:
1 1/2 large sweet potatoes
1 Tbsp coconut oil
1 cup asparagus, chopped
1/2 cup mushrooms, sliced

For sauce:
1 cup sweet potato, cut into chunks- about 1/2 a sweet potato
1 cup almond milk
1 tsp dried basil
2 cloves garlic, minced
1 roasted red pepper
1/2 tsp salt



1. Begin by roasting your red pepper. Cut all sides off of the pepper, removing all seeds and white pith. Place cut side down on a baking sheet and broil for 10 minutes or until the peppers blackened. Remove the peppers and place in a ziplock bag or a sealed glass container for 15-20 minutes. This will allow them to steam and the skins will easily come off. Discard the skins and use the peppers for sauce.

2. While the pepper is roasting, use a spiralizer or vegetable peeler to peel the sweet potatoes into strips for pasta.

3. Steam 1/2 a sweet potato to use for the sauce.

4. When sweet potato is soft and the roasted pepper is ready, combine all ingredients for the cream sauce into a blender until it is smooth and creamy.

5. Saute the mushrooms and asparagus with a little oil and water. Then add the sweet potato noodles. Saute until just tender and not mushy.

6. Add the “cream” sauce to the noodles and cover with a lid until everything is cooked and heated through.

7. Adjust seasoning to taste and enjoy!


Recipe adapted from Detoxinista


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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!