Hello! Welcome to Newsletter 4 of 2026! Spring is almost here, and there will be a definite change of menu. It is both good and bad news to me. I love winter food, but spring and summer food is a wonderful thing too!

I would like to note that a full year has passed and the official anniversary of To Your Better Health was on February 26th. So far, the total number of created blogs are 123! This will mark the 124th blog. Although the 100th blog and official anniversary were not announced, I would like to say that this has been a wonderful health journey so far, and I am looking forward to more blogs to come. I am hoping to build a stronger sense of community this year and would love to hear your comments! I am hoping for more passengers to hop on the TYBH bus and enjoy the health journey with me! A will to live a healthy life seriously is not all that bad! Not bad at all, and your body will thank you for it and you will feel better all over the healthier you are!

Blog Recap

UK Health & Lifestyle: Why Britain Ranked 19th Healthiest Globally

Healthy British Recipes: 6 Nutritious UK-Inspired Meals to Try

Why NAD+ Levels Matter for Energy, Brain Health, and Longevity

The Health Benefits of Kale + 6 Easy Recipes to Try Today

Recipe Recap

You can always find these recipes, reposted recipes of others, and more on my social media sites! The links are listed in the right-hand tab. I would love to connect with you and have another social media buddy! I hope you enjoy!

Healthy Baked Pumpkin Donuts

Soft, lightly spiced, and perfect with coffee.

Ingredients

• 1 cup pumpkin purée (not pumpkin pie filling)
• 2 eggs
• ⅓ cup maple syrup or honey
• ¼ cup coconut oil or avocado oil, melted
• 1 tsp vanilla extract
• 1½ cups whole wheat pastry flour (or half almond flour + half oat flour)
• 1½ tsp baking powder
• 1 tsp pumpkin spice
• ½ tsp cinnamon
• ¼ tsp salt

Instructions

1. Preheat oven to 350°F (175°C) and grease a donut pan.
2. Whisk pumpkin, eggs, maple syrup, oil, and vanilla until smooth.
3. In another bowl, mix dry ingredients.
4. Combine wet and dry ingredients just until mixed.
5. Pipe or spoon batter into donut pan.
6. Bake 12–15 minutes, until set and springy.
7. Cool before removing.

Optional Maple Glaze

• ½ cup powdered monk fruit or powdered maple sugar
• 1–2 Tbsp unsweetened almond milk
• Dash of cinnamon

Smokey Paprika Cabbage Steak Power Bowl

Ingredients (Serves 2–3)

Smoky Cabbage Steaks

• 1 small green cabbage, sliced into ¾–1 inch steaks
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp cumin
• ½ tsp garlic powder
• Salt & black pepper

Crispy Chickpeas

• 1 can chickpeas, drained & dried
• 1 tsp olive oil
• ½ tsp smoked paprika
• ¼ tsp chili powder
• pinch salt

Quinoa Base

• 1 cup cooked quinoa
• squeeze of lemon
• pinch salt

Fresh Toppings

• ½ cup cherry tomatoes, halved
• ½ avocado, sliced
• 2 tbsp chopped parsley or cilantro
• Optional: shredded carrots or cucumber slices

Creamy Smoky Yogurt Sauce

• ¼ cup plain Greek yogurt (or dairy-free yogurt)
• 1 tsp lemon juice
• pinch smoked paprika
• pinch salt

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Instructions

1️⃣ Roast the Cabbage & Chickpeas

1. Preheat oven to 425°F.
2. Place cabbage steaks on a lined baking sheet and brush with olive oil.
3. Sprinkle paprika, cumin, garlic powder, salt, and pepper.
4. Toss chickpeas with oil and spices and spread on the same pan.
5. Roast 25–30 minutes, flipping cabbage halfway, until edges are caramelized and chickpeas crispy.

2️⃣ Prepare the Base

• Toss warm quinoa with lemon juice and a pinch of salt.

3️⃣ Make the Sauce

• Whisk yogurt, lemon juice, paprika, and salt until smooth.

4️⃣ Assemble the Bowls

Layer:

• quinoa
• roasted cabbage steak
• crispy chickpeas
• tomatoes & avocado
• fresh herbs
• drizzle of smoky yogurt sauce

Garlic Herb Chicken with Mushrooms & Onions

Ingredients

• 2 boneless, skinless chicken breasts (or 4 thighs)
• 1 tbsp olive oil or avocado oil
• 1 medium onion, sliced
• 2 cups mushrooms, sliced (cremini or white button)
• 3 cloves garlic, minced
• ½ cup chicken broth
• 1 tsp Italian seasoning (or thyme + oregano)
• Salt and black pepper to taste
• Optional: 1 tbsp butter for richness
• Optional garnish: fresh parsley

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Instructions

1. Season the chicken
   Sprinkle both sides with salt, pepper, and Italian seasoning.
2. Sear the chicken
   Heat oil in a large skillet over medium heat.
   Cook chicken 4–6 minutes per side until golden.
   Remove and set aside.
3. Cook the vegetables
   In the same pan, add onions and cook 3–4 minutes until soft.
   Add mushrooms and cook until browned and moisture evaporates (about 5 minutes).
4. Add garlic & deglaze
   Stir in garlic and cook 30 seconds.
   Pour in chicken broth and scrape browned bits from pan.
5. Finish cooking
   Return chicken to skillet.
   Cover and simmer 5–8 minutes until chicken is fully cooked.
6. Optional finish
   Stir in butter for extra richness and garnish with parsley.

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Serving Ideas

✔ Serve over brown rice or quinoa
✔ Spoon over mashed potatoes or cauliflower mash
✔ Pair with steamed green beans or spinach
✔ Slice and serve over salad for a low-carb option

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Flavor Variations

• Creamy version: Stir in 2 tbsp Greek yogurt or a splash of cream at the end.
• Balsamic twist: Add 1 tbsp balsamic vinegar while simmering.
• Low-carb keto style: Use butter and add spinach.

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If you want, I can also:
✔ turn this into a creamy skillet version
✔ make it a slow cooker recipe
✔ create a meal-prep version
✔ add more vegetables for a full one-pan dinner

Give me a good mashed potato or cut potato recipe

Here are two excellent potato side options — one creamy and comforting, the other crispy and savory. Both pair perfectly with chicken and mushrooms.

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🥔 Creamy Garlic Mashed Potatoes

Ingredients

• 2 lbs Yukon Gold or Russet potatoes, peeled & cubed
• 4 cloves garlic (optional but recommended)
• 4 tbsp butter
• ½ cup milk (or half & half for creamier texture)
• Salt & black pepper to taste
• Optional: 2 tbsp sour cream or Greek yogurt
• Optional garnish: parsley or chives

Instructions

1. Boil potatoes
   Place potatoes and garlic in a pot, cover with cold salted water.
   Bring to a boil and cook 15–20 minutes until fork tender.
2. Drain & dry
   Drain well and return to the hot pot for 1–2 minutes to remove moisture.
3. Mash
   Add butter and mash until smooth.
4. Make creamy
   Warm milk and stir in gradually until desired texture.
5. Season & finish
   Add salt, pepper, and optional sour cream/yogurt.

Tips for the Best Texture

✔ Yukon Gold = buttery & smooth
✔ Russet = fluffy & light
✔ Don’t overmix (can become gluey)

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Recommended Products

Liposomal NAD Supplement with Resveratrol – NMN Supplement Alternative – Third-Party Tested – 30-Day Supply – Advanced NAD+ Resveratrol.

Antique Pier Surplus 13.75” H Metal Book Stand

KooK Pasta Bowl, Salad Bowls. Soup, Ceramic, Large Capacity, Microwave & Dishwasher Safe, Set of 4, 40 Oz, (White)

Spring is almost here and summer is around the corner. If you want to shed a few pounds for your swimsuit bod, you should try out this Weight and Gut Bundle put together by GNC. You can even get these separately.

Notable Quote

“You’ve gotta dance like there’s nobody watching, Love like you’ll never be hurt, Sing like there’s nobody listening, And live like it’s heaven on earth.” ― William W. Purkey

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