The Fit and Fluffy Momma

embracing my 'fluff' while finding my 'fit'

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Simple Allergy-Friendly Recipes

I am committed to SUPER simple, allergy-friendly recipes, from healthy meals to yummy treats. Because let's face it, most of us just don't have time for extensive recipes with crazy ingredients. Hope you enjoy!


~Kristin ❤️

Coconut Black Beans


  • 2 cans black beans, rinsed & drained
  • 1 can full fat coconut milk
  • 1 TBSP olive or coconut oil
  • 1 TBSP taco seasoning
  • 2 garlic cloves, minced
  • Salt (to taste)
  • Pepper (to taste)


Heat oil in medium saucepan. Add garlic, and cook until fragrant. Add remaining ingredients and heat through. Great served over cilantro lime rice!

Vegan Gluten-Free Waffles


  • 3 cups coconut milk
  • 1/2 cup coconut oil, melted
  • 4 tsp chia seeds
  • 4 tsp vanilla extract
  • 2 TBSP maple syrup
  • 4 cups gluten-free flour
  • 1 tsp baking soda
  • 2 TBSP baking powder
  • 1/2 tsp sea salt
  • 2 tsp cinnamon


  • Preheat waffle iron.
  • In a medium bowl, mix coconut milk, oil, vanilla, chia seeds, and syrup together, and whisk until everything is well combined. 
  • In a large bowl, mix flour, baking powder, baking soda, cinnamon, and salt.
  • Add wet ingredients to dry ingredients and mix well. Let sit for 5 minutes.
  • Follow directions for your waffle iron to cook waffles.

Enjoy! This recipe makes about 7 - 8 large waffles. They freeze well, and just take a few minutes in the toaster oven to reheat.

Super Simple Chicken Tacos (Gluten + Dairy Free)

These tacos are AWESOME and could not be easier! I do not have exact measurements below because you can make as much or as little as you want. Here's what you need:

  • Gluten-free corn tortillas or taco shells
  • *Baked chicken, cubed or shredded
  • Shredded lettuce
  • Fresh salsa (store bought, or make your own)
  • Vegan sour cream
  • Avocado or guacamole
  • Vegan shredded "cheeze" (So Delicious brand Cheddar Jack is our favorite!)

Warm your tortillas or taco shells, and pile on the other ingredients! Voila! Tacos can be dairy-free and still be delicious. ;) 

*I like to bake up a bunch of chicken over the weekend to use for different recipes, which TRULY makes life easier during the week!

Simplified Chicken Salad

Keep it SIMPLE! No need to over-complicate things when you're making lifestyle changes. Here's all I used for this simple salad:

  • Kale Salad Mix
  • Balsamic dressing
  • 4 boneless skinless chicken breasts
  • 1/4 C chicken broth
  • 1 TBSP coconut or olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp ground pepper

Preheat oven to 350. Place chicken in baking pan. Drizzle oil on top of chicken and sprinkle with salt and pepper. Pour chicken broth in pan. Bake for 45 minutes or until chicken is done.

Mix salad with dressing. Cut chicken into chunks and place on top of salad. Serve, or pack up to bring for lunch! Enjoy!

Vegan One-Pot Mexican Quinoa

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 15 oz. can black beans, rinsed and drained
  • 1 14.5 oz can fire roasted tomatoes
  • 1 cup frozen corn kernels
  • 1 cup chicken broth
  • 1 cup uncooked quinoa 
  • 1/2 tsp cumin
  • 1 1/2 tsp chili powder
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • Spinach leaves
  • Sliced avocado
  • (optional) Low-fat, spicy dressing 

Heat oil in a large skillet over medium-high heat. Add garlic and saute until fragrant, about 1 minute.

Add black beans, tomatoes, corn, quinoa, chicken broth, chili powder, cumin, salt, and black pepper to skillet. Bring to a boil, cover, reduce heat to low, and simmer about 20 minutes or until most of the liquid is absorbed and quinoa is tender. 

Serve over spinach and top with avocado slices. Add your favorite low-fat spicy dressing, if desired.

Breakfast Mug Cake!

I have discovered an AWESOME new breakfast, snack, treat, whatever you want to call it. SO GOOD! It's cake. And it's healthy. You're welcome.

So crazy simple, here's all it takes:

  • 1 scoop Shakeology*
  • 1/2 tsp baking powder
  • Dash of salt
  • 1 egg
  • 3 Tbsp vanilla coffee creamer ...or milk of choice for less sugar, but creamer tastes better ;)

Directions: Stir dry ingredients in mug. Add egg and creamer. Stir until well blended. Microwave for 90 seconds. Voila! Squirt a small amount of chocolate syrup or add a few sprinkles for an extra sweet treat!

*Need Shakeology? Order here, OR get it included with a Premium Virtual Gym Membership.

Simple Chicken & Veggie Stir Fry

  • 1 lb. cooked chicken breast, chopped
  • 1 C chopped broccoli*
  • 1/2 C shredded carrots*
  • 1/2 C snow peas*
  • 2 C cooked rice
  • 2 TBSP Bragg's Liquid Aminos
  • 2 TBSP coconut oil

*To make this recipe even more simple, the veggies can be substituted with a single bag of mixed stir fry veggies.

Heat coconut oil in a wok over medium heat. Add vegetables and cook until tender. Add cooked chicken, rice, and Bragg's liquid aminos. Heat through. Serve and enjoy!