After a long, hot and hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! I read the other day that September is National Childhood Obesity Awareness Month. All of us can use this as a reminder show people how they can take steps toward a solution.  If you know a younger person, don't forget that you're a role model for them. Help them to stay on track by reminding them to balance their meals with physical activity.  Prepare these recipes for a child that you know and show him or her that healthier food can be delicious, too. 

Kid-Friendly Fall Desserts

Healthy French Toast in a Mug



  • 1 egg
  • 2 tbsp almond milk
  • 1 tbsp maple syrup (or sweetener of choice)
  • 1/8 tsp vanilla extract
  • ¼ tsp cinnamon
  • Pinch of salt
  • 1 slice of whole grain bread, cubed
  • 1 tbsp raisins (optional)


Add all of the ingredients into the mug except for your bread and raisins. Mix to combine. Then, add the bread cubes and raisins. Mix everything up. Make sure that the bread cubes are nice and submerged in the milk solution. Microwave for two minutes. Enjoy!

Mango-Chia Seed Jam


  • 2 1/4 cups quartered frozen man, (I like to freeze fresh, ripe mangos when they’re in season!)
  •  1 – 3 tablespoons of sweetner of choice (I used stevia)
  •  2 1/2 tablespoons chia seeds
  • lemon juice (optional)


Place frozen mango cubes and 1 tablespoon of desired sweetener in a medium-sized pot over medium heat. As the mango cubes start to thaw, mash them with a fork or the back of a spoon and bring the mixture to a simmer. Reduce heat to maintain the simmer for about 8 minutes, stirring frequently, until the mango cubes are fully broken down and start to thicken. For a smooth jam (besides the crunch from the chia seeds), place the cooked mango cubes in a blender and blend until smooth.  If you want to keep the texture of the broken down mango cubes, skip this step. Place the mixture back in the pot over medium-low heat. Taste the mixture and if needed, stir in more sweetener until it’s to your liking.

Add the chia seeds to the pot and bring to a simmer, stirring constantly for 2 minutes. Remove from the heat and pour contents into a glass jar. Let cool on the counter for at least 30 minutes. Then place in the fridge until fully chilled. Seal the jar with a tight fitting lid after the jam is fully chilled. Serve chilled and keep sealed in the fridge for about 10 days.

To infuse with lemon: Add 1 tablespoon fresh lemon juice with the sugar and 1 teaspoon lemon zest when you add in the chia seeds.

Blueberry Muffin in a Mug


  • ¼ cup oat flour
  • 1-1.5 Tbsp sweetener of choice
  • ½ tsp baking powder
  • 1/8 Tsp salt
  • Pinch of cinnamon
  • 2 Tsp coconut oil
  • 2 Tbsp almond milk
  • 1/8 Tsp Vanilla extract
  • 2-3 Tbsp Blueberries


In a mug start by adding your dry ingredients, mix until combined. Then, add coconut oil and mix again until you have a sandy consistency. Next, add your milk and vanilla extract. Mix once more and you should have a nice muffin batter. Add the blueberries. Microwave for 2 minutes. Enjoy!

Vegan Coconut Whipped Cream



  • Full-fat can of coconut milk
  • Sweetener of choice (optional)
  • Vanilla extract (optional)


Grab a can of full-fat can coconut milk. Place can in the fridge overnight. Remove the chilled can from fridge and FLIP it upside down. Open the can. Pour the coconut liquid into another bowl. Scoop the coconut cream into your chilled bowl. Whip the cream. Grab a hand mixer and whip the cream until fluffy. Add in a touch of sweetener and vanilla extract and whip it again.

With Love,


These easy and healthy kid-friendly fall desserts are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.