Body in Balance MN

Best Therapeutic Massage and Bodywork: injury treatment and prevention with relaxing massage for stress release


The Scoop on Protein Powders

Posted by Katrina Koller on October 30, 2014 at 12:05 AM Comments comments (0)

Here is a complete updated guide on the best gluten-free protien powders:

Kale and Quinoa Salad

Posted by Katrina Koller on August 24, 2014 at 12:35 AM Comments comments (0)

I was thrilled to discover this salad.  I was tired of the same old Kale salad with dried cranberries and I wanted something savory.  Also, kale can be a bit rubbery and bitter and this salad calls for cooked quinoa which softens the sale making it so delicious!  My picky unhealthy-food-eating husband even at it - so it passed the ultimate taste test.

Kale and Quinoa Salad - Asian Style

1 cup quinoa (I use True Roots Sprouted Quinoa)

3-4 cups tightly packed curly kale (torn and despined) *

1 Tbsp coconut oil or olive oil plus

1/4 tsp sea salt (I usec pink hawaiin sea salt)

3 spring onions chopped (use primary the white and slightly greenish parts)

1 raw jalopeno (or more if you like it more spicey)

1 garlic clove (medium sized)

2 cups shredded carrots (4-5 medium carrots)

3 Tsp toasted sesame seeds

*curly kale is lighter in color and texture than the dark green lacinato or "dinasaur" kale.


4 Tbs orange juice (or to taste)

1 Tbsp olive oil

1-2 Tbsp toasted sesame oil (to taste)

1-2 Tbsp Tamari (to taste)

1-2 Tbsp brown rice vinegar (to taste)

1 Tbsp honey

1/4 tsp. sea salt (to taste)

Start by cooking your quinoa per package instructions.  On my gas stove, I put water and quinoa in a saucepan and set a timer for 18 minutes (start to finish).  While the quinoa is cooking, start de-spining the kale and tear it into smaller peices.  Place the kale in a large mixing bowl and with clean bare hands, massage 1 Tbsp toasted sesame oil into the kale (add more later to your liking).  This is messy but an important step to having tasty tender kale.

Toast the sesame seeds in a shallow saute pan on medium to low heat (set timer so you don't forget about them!) for about 3-6 minutes or until aromatic and slightly brown.

While seseme seeds are toasting chop the spring onions, shred or process the carrots, chop the jalopeno and press or chop the garlic (optional) and add to the kale mixture.

Add toasted sesame seeds. 

When quinoa is finished cooking (water has boiled off but quinoa is still moist) add 1 heaping teaspoon of coconut oil or olive oil plus the sea salt or hawaiian pink sea salt and mix thoroughly.  Combine with kale mixture and add remaining ingrediants (tamari, rice vinegar and more salt if necessary to taste).

Serves 6-8

Easy Almond Cashew Butter

Posted by Katrina Koller on February 26, 2013 at 2:20 PM Comments comments (1)

Almond Cashew Butter

1 cup RAW sprouted almonds* (regular raw almonds will do but I recommend the salted sprouted almonds).

1/3 cup RAW whole cashews

2 Tbsp MCT* (Medium Chain Triglycerides) oil (sunflower seed oil can be used)

sea salt (optional ifsalted sprouted almonds are used)

 * cashews add a bit of sweetness and creaminess to the almond butter. Use more for sweeter butter. Pure cashew butter can be a bit too sweet and rich, so I stay with using a 1:3 ratio of cashews to almonds.

Place DRY almonds and cashews in a food processor or high powered blender (regular food processors, Nutri-bullets and VitaMix’s all workwell) pulsing as necessary until nuts are completely blended into a course powder. Use the milling blade attachment if using a Nutri-bullet or VitaMix. Be sure not to add oil until nuts are completely blended dry.  Add oil and then blend until smooth and creamy.  The whole process should not take more than a few minutes.

Great on bananas, rice cakes, crackers, or on sprouted grain bread!

 *Sprouted almonds are raw dehydrated almonds.  They retain the sweetness and nutrition of a raw nut but have the texture of a roasted nut for great fresh flavor.  This worls well for nut butters and snacking. They can be purchased (salted or unsalted) at most organic food markets.

 Sprouting involves soaking the nuts for 24 hours causingthem to begin to germinate. The nuts are then removed from the solution andslowly dried at a very low temperature with low humidity. This slow dryingprocess destroys the enzyme inhibitors, releasing the full nutritional contentof the nut and allowing the body's natural enzymes to more easily digest the nuts.

 *MCT (Medium ChainTriglycerides Oil) are fats that are naturally found in coconut and palmkernel oil. MCT's are more easily digested and rapidly digested than othertypes of fats, as they require lower amounts of enzymes and bile acids forintestinal absorption. MCTs are metabolized very quickly in the liver and arereported to encourage an increase in energy expenditure, while decreasing fatstorage. Numerous studies suggest that substituting MCT Oil for other fats in ahealthy diet may therefore help to support healthy weight and body composition. It has benefits of coconut oil withoutthe coconut flavor or sweetness. It helps to create the smooth buttery texturefor nut butter. I haven’t yet found an oil that does the job quite as well as this one.  Sunflower seed oil is OK but will affect the flavor of the nut butter. Pure coconut oil can be used but seemed to overpower the nut butter in my opinion.



Cacao Super Food Balls- sugar free, gluten free

Posted by Katrina Koller on February 26, 2013 at 1:40 PM Comments comments (2)

Cacao Super Food Balls Recipe

 Made with “super” foods - and is super rich and delicious!

 total time to prepare: 10-15 min

1/4 cup raw cashew and/or raw almond butter – I like to use a couple of Tbsp each. Raw butters have a sweeter, richer flavor and are more nutritious than roasted butters and can be found at organic markets and Whole Foods.

1 cup organic Raw 100% Cacao powder (I use Navitas Naturals brand – can be found at most organicmarkets and Whole Foods)

2-3 Tbsp coconut oil or organic salted butter (I use both)

1/4 cup dried black currents

1/3 cup dried organic unsweetened coconut flakes (or more if mixture if to wet)

1/3 cup ground walnuts (I ground them up in my mini food processor or in my Nutri-bullet high powered blender with the milling blade).

1/4 cup raw sprouted quinoa (found at Whole Foods or an organic market)

1/3 cup (use less if you like it less sweet) 100% Pure Birch Sugar (made by the Ultimate Life - can be found at the Vitamin Shoppe or can be ordered directly from the company by calling 1-805-962-2221 OR 1 Tbsp or more of raw honey

1/3-1/2 cup or more of Unsweetened Original (not vanilla flavored) almond milk NOTE: do NOT use vanilla almond milk – be sure to use unsweetened original almond milk.   Mix in a little at a time. 

 Melt all butters on low heat and then mix in remaining ingredents with about 1/4 cup milk to moisten. Continue mixing and start adding small amounts of almond milk as necessary until mixture is smooth (the texture of a thick but smooth paste) and ingredients are combined well. When all ingredients are combined well, turn off heat. Allow mixture to cool for 20  minutes or place in refrigerator for 10-15 minutes.  Roll into balls between the palms of your hands and set on waxed paper to cool.  Note: balls will harden a bit when they cool completely. If mixture is still too sticky after it cool completely, more ground walnuts or  almond meal can be added to thicken the batter.  Recipe makes approx 1.5 dozen balls.  Keep refrigerated and warm to room tempurature before eating for best flavor.

 Note: raw cacao  is 100% pure unprocessed cocoa and is a natural stimulant.  It does not contain caffeine but it contains a caffeine-like stimulant (theobromine).  These superfood balls are very rich and are loaded with antioxidants.  Although the stimulating effects is not as quick as caffeine and are generally milder, they are best enjoyed in moderation - especially in the evening!  

To read more about the health benefits of raw cacao, click on this link:





Cholesterol - Look Beyond the Numbers!

Posted by Katrina Koller on February 10, 2013 at 3:00 PM Comments comments (0)

This article on Cholesterol really spells it out. If you would like to understand your actual heart disease you need to look beyond your HDL / LDL numbers.  Yes, these numbers are indicators, but there is more to the picture.

Cauliflower Rice

Posted by Katrina Koller on June 2, 2012 at 12:55 AM Comments comments (0)

Learn how to make easy cauliflower Rice - a great gluten alternative.  Baking cauliflower brings out its sweetness and the texture is wonderful.  Best with a bit of parmason cheese but if you need a dairy-free alternative, try backing with some Fox Point Seasoning from Penzeys and coconut oil - I tried it and it was really tasty!

Kung Wow Chicken

Posted by Katrina Koller on June 2, 2012 at 12:10 AM Comments comments (0)

Easy Kung-WOW Chicken

(fast Chinese food at home without the gluten or the MSG!)




2 tablespoons coconut oil

2 lbs organic chicken – cut into 1″ cubes

1 organic red pepper (peppers are notoriously pesticide laden-go organic) chopped

1-2 teaspoons Thai chili paste (check ingredients). Spice it to your liking

6-12 fresh mushrooms - sliced (I used baby bella mushrooms)

1 small can water chestnuts, cut in fourths

Fresh ginger, grated (about 1″ of a piece of ginger that has been peeled) NOTE:  keep your hunk of ginger in the freezer in a ziploc bag.  It is easy to peel and grate and it will last almost forever!

2-3 cloves garlic, put through a garlic press or finely diced

1/2 – 1 cup organic chicken broth

1/2 cup tamari

1 tsp sesame oil

1/4 cup organic peanut butter (I used Earth Balance)


Heat the coconut oil in a large skillet.  When hot add the chicken and the red peppers in the pan and DO NOT TOUCH.  Let it sit until it browns then stir.  Cook until chicken is cooked through and remove from the pan.


Add the chicken broth, chili paste, tamari, peanut butter, garlic, ginger, andsesame oil and stir to combine over low heat.


Add in the mushrooms and water chestnuts and stir to combine.

Serve over brown rice.



Vanilla Bean Cake

Posted by Katrina Koller on June 1, 2012 at 11:55 PM Comments comments (0)

This is definitely one of my favorites. I was impressed with what can be done with black beans and chocolate, so imagined white beans would produce an equally tastey and moist cake. It's fabulous! Better eaten cold the next day.  It is gluten-free, sugar-free and dairy-free and it is supposedly kid-friendly (just don't mention the beans or that it is gluten and sugar free) or in my case husband-friendly.  I used canned beans instead of cooked beans (rinsed well of cours!) to speed up the prep time. Keep refridgerated.

Vanilla Bean Cake

(gluten-free, sugar-free, diary-free)

Add to food processor:

1 and 1/2 cans of Northern white beans - organic is best, rinse well and drain

5 eggs

3/4 tsp vanilla liquid stevia (do not measure over thebatter, just in case it spills out)

1 tsp vanilla extract

1/3 cup honey  (I use raw vanilla honey from the Linden Hills farmer's market but any honey will do)


Puree well.



1/4 cup coconut oil, liquefied (melt on the stove for just a minute or in the microwaive for a few seconds)

1/3 cup coconut flour, sifted

1/3 cup almond flour/meal

1/2 tsp sea salt

1 tsp baking soda

1.5 tsp baking powder


Puree well.


Pour into springform pan, lined with unbleached parchmentpaper on the bottom, and greased all around.


Bake at 325 degrees for about 30 minutes or until a knife can be inserted into the middle and come out clean. If it's comes out mostly clean, it's done –it’s very moist!  Bake for about 22 minutes for cupcakes.



Melt over double boiler:

1.5 bars of 3.2 oz dark chocolate

3/4 cup coconut milk


When the chocolate has just barely melted, remove from heat.



2 tbsp honey

10 drops liquid Stevia

2 to 4 tbsp coconut flour, sifted.

Refrigerate until the frosting has cooled, about 15 minutes.(You know it's ready when it is the texture of frosting.)


When the cake has cooled fully, top the cake with the frosting.


Super Rich Black Bean Cocoa Brownies

Posted by Katrina Koller on June 1, 2012 at 11:40 PM Comments comments (0)

I discovered this recipe while sampling it at a Maximized Living Recipe night and could not believe it was a) sugar-free and b) had black beans in it!  I took one home with me and gave one to my husband who has the palet of a 5 year old (limited taste for anything too healthy). He said "these are really chocolately and moist - are there any more or did you eat the last one?"  He has eaten slighty fewer with the knowledge that they contain black beans, but they are still relied upon as a decadent guilt-free dessert in our house.  I modified the original recipe to be diary free (replacing butter with coconut oil). 

Super Rich Black Bean Brownies

(gluten-free, sugar-free, dairy-free)

1 can black beans drained and then rinsed well

½ cup cocoa

4 Tbsp extra virgin coconut oil

½ cup xylitol

2 level tsp. Stevia powder

1 tsp. organic vanilla extract

3 large free-range eggs

½ cup gluten-free flour (almond flour or Amy’s gluten freeall purpose flour)

¼ tsp. sea salt

¼ cup water


Blend all wet ingredients first, then blend in remaining dry ingredients. Use blender or food processor versus regular hand mixer to more thoroughly blend black beans. Note: be sure to rinse black beans to reduce gas effect from beans.  Grease pan with coconut oil.  Bake for 40 min. at 350 degrees.  Allow to cool for 10-15 minutes. 

Frosting:  dark chocolate can be melted with cocnut oil, stevia or xylital and coconut flour for a faux frosting or glaze.


Everything-free Carrot Cake

Posted by Katrina Koller on June 1, 2012 at 9:30 PM Comments comments (0)

Katrina's Everything-free Carrot Cake

3 organic free-range eggs

3/4 cup olive oil/extra vigin organic coconut oil (I use coconut oil - melted for easier mixing)

1 1/2 cup Xylitol* (or use 1 cup xylitol with 2 tsp. stevia powder or stevia drops - sweeten to taste)

2 tsp vanilla

2 tsp cinnamon

1/4 tsp salt

1 cup almond flour/meal*

1/2 cup gluten-free all purpose baking flour*

1/2 cup coconut flour*

2 tsp baking soda

2 cups grated organic carrots

2 cups unsweetened coconut (finely grated coconut)

3/4 cup crushed walnuts or peacans

1 can crushed pineapple drained (small can or 8 oz can)

3/4 cup black currents (or raisins)

almond milk or orange juice to moisten if batter appears too thick (I used up to around 1/3 cup if necessary)

Mix wet ingredients, then blend in dry ingredients and bake at 350 until toothpick comes out clean.  Do not over-bake - cake will dry out if overly browned on top.  I use a spring form plan lined with wax paper for easy removal.

Cream Cheese Frosting (for those not concerned about diary)

1-8 ounce packages organic cream cheese

1 cup "powdered" xylitol/stevia to taste

1 tsp vanilla

Mix together and use as frosting.

Store cake in the refridgerator.

*Variations and Notes:

About alternative flour: coconut flour and gluten free flour can be exchanged with whole wheat flour or regular white flour if gluten is not a concern.  Coconut is finer a bit grainier and sweeter in consistency and is typically used in smaller amounts when pared with almound meal. They can both be found at any organic or Whole Foods market.  Gluten free flour can be exchanged with almond meal for a more dense cake.

About natural sweeteners: Xylitol has the look, taste and consistency of sugar and is nearly a 1-1 replacement but is a bit pricey (about $5.00 for a cup!).  Stevia is stronger and is sold in smaller amounts in a white powder form (in bulk typically) or in a liquid form (usually in the baking section near the vanilla extract). Be careful not to use too much - if overused it can leave a bitter aftertaste.  Both Stevia and Xylitol are completely fructose-free (unlike honey, agave and sugar) and are considered healthful to consume.  1/2 cup Honey or Agave can be used with 4-6 stevia liquid drops or 2 tsp powder (add more or less to desired taste) if fructose or glycemic index is not a concern. Agave has much lower glycemic index compared with Honey.  All of these sugar alternatives can can be purchased in bulk at organic markets and cooperatives.

Spices: 1/2 teaspoon freshly ground nutmeg or allspice can be added for more of a pumpkin pie flavoring

Fruits: applesauce or grated apple can be added in place of 1/2 of the pinneaple

Oil/butter: coconut oil can be exchanged with olive oil, vegetable oil or butter - cooking time may vary if alternative oil is used.