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Foods That Help Boost Your Immune System In a time of self-isolation and social distancing, you may be feeling like there’s little you have control of right now. However, one thing you can take control of is the food you eat! Certain foods have been clinically proven to boost your immune system and fight the symptoms of illnesses that cause inflammation in the body, so we thought we’d share some facts about which foods can help keep you healthy while you’re staying at home. Garlic Raw garlic does more than keep the vampires away, it can also help fight off viruses and reduce inflammation. In fact, garlic has been shown to fight against diseases like influenza, HIV, HSV-1, viral pneumonia, and rhinovirus in laboratory experiments. This makes the humble bulb seem much more powerful than we often give it credit for! Next time you’re considering how much garlic to add to your meal, think about the amazing anti-viral properties it contains. Ginger Ginger is recognized for its powerful medicinal properties around the world. It’s shown to be effective against flu, RSV, and FCV which is similar to the human norovirus that causes stomach flu. In addition, ginger is anti-inflammatory, so even if it doesn’t fight the particular illness you’re suffering from, it can help mitigate the symptoms that make your feel so bad. Natural Yogurt You probably know that natural yogurt is full of probiotics, but what does this really mean? It means they create a favorable environment for bacteria such asLactobacillus acidophilus, Lactobacillus casei, and Bifidus to grow in your gut, helping your body break down food more effectively and therefore benefit from what it has to offer. Just a few spoons of probiotic yogurt every day is enough to keep your stomach in peak condition, ready to strip food of its vital nutrients to arm your immune system. Fermented foods In addition to yogurt, fermented food such as sauerkraut and kimchi are great sources of probiotics. They help balance stomach bacteria while also releasing enzymes that improve the digestive process. If you’re not a fan of natural yogurt, try getting a daily dose of fermented foods. They make a great side dish to almost any meal! Oily fish Immune cells are complex. They require a wide variety of molecule types to function—which is why it’s so important to eat a balanced diet. One nutrient that is often overlooked is omega-3 fatty acids. This super nutrient, which is found in oily fish such as salmon and mackerel, helps enhance immune cells making them more responsive to invasive viruses. As the immune response is one of the critical factors in successfully fighting off a disease caused by a virus, they should be your first line of defense against disease-causing viruses. The strength of our immune system is a key factor in fighting off any disease, so it’s important to ensure your body is armed with everything it needs just in case it’s called into action during a time when there is an outbreak of a disease. While you’re staying at home, why not try making some delicious meals that focus on the ingredients mentioned above? It’s a great way to help keep your immune system strong while also learning how to cook some new and exciting meals. At NetCost Market, we’ve got everything you need to keep yourself and your family strong during this difficult time, so head to our store and stock up on virus-fighting foods! March 21st is National Healthy Fats Day! March 21st marks national Healthy Fats Day—a day completely dedicated to celebrating one of the most important and misunderstood vital nutrients of them all—fats! For decades, fats were simply seen as bad for humans and to be avoided at all costs, but recent studies have shown that fats are much more complicated than was once thought. Rather than simply being divided into saturated and unsaturated fats, they are made up of a whole range of important types that are integral to ensuring our bodies stay healthy. It’s these healthy fats that this special day celebrates. Here at NetCost Market, we thought it would be silly to let Health Fats Day go unnoticed, so we’ve put together some impressive healthy fats recipes, all of which use ingredients from our NetCost Market Weekly Specials! Smoked salmon gratin Many types of fish contain one of the most important fats of them all—omega-3 fatty acids. This essential fat is vital for keeping the brain functioning at optimal capacity and has been proven to reduce the risk of dementia in later life. Salmon contains plenty of omega-3 fatty acids, so this tasty recipe using both fresh and smoked salmon is a perfect way to give your brain the boost it needs! Right now, Haifa cold-smoked Nova salmon is part of our exclusive weekly specials. Recipe Ingredients: 1 lb. fresh salmon fillet, ½ lb. Haifa cold- smoked Nova salmon, 2 lbs. potatoes—peeled, 2 cups cream, 2/3 cup soured cream, 1/3 cup milk, 1 lb. cooked beets, butter, dill, salt, pepper. Method: Cut the fresh salmon into slices about a ¼ inch thick. Then tear the smoked salmon into small pieces. Cut the potatoes into thin slices. Set your oven to 350F, and then put in a baking tray to heat up. In a large saucepan, mix the creams and milk, and bring to just under the boil. Then, add the potatoes and cook for 5 minutes on low heat. Carefully turn the potatoes when needed. While the potatoes are cooking, cut the beets into thin slices. Season the potatoes and cream with salt and pepper, and then butter a 9 x 12-inch (or similar) baking dish. Spread half of the potatoes out on the dish, and then put half of the beets on top, and then half of the fish on top of the beets. Season with salt and pepper and top with chopped dill. Now add the rest of the beets and fish, and then season and add the rest of the dill. Layer the top with the remaining potatoes. Bake for 1 hour and serve with a side salad. Coconut and vegetable curry soup Coconut milk is full of healthy fats and this Thai-inspired coconut and vegetable curry soup is perfect for getting your fill of vegetable-based fats. It’s full of rich and aromatic flavors but is also surprisingly light. It uses a whole can of coconut milk. Brad’s organic coconut milk is currently part of our Weekly Specials, so this is the perfect recipe to make for Healthy Fats Day! Recipe Ingredients: 1 tbsp. vegetable oil, 2 celery sticks—chopped, 2 carrots—chopped, 6 cloves garlic—minced, 1 tbsp. finely chopped ginger root, 2 tsp. curry powder, ½ tsp. ground turmeric, 1 can vegetable broth, 1 can of Brad’s organic coconut milk, 1 medium potato—peeled and diced, ½ tsp. salt, 1 pack of brown rice, lime wedges. Method: Heat the vegetable oil in a large saucepan on medium heat, and then add the celery and carrots. Cook for 7 minutes, and add the garlic, ginger root, curry powder, and turmeric, and cook for 1 minute. Add the broth, coconut milk, potato, and the salt, and bring to the boil. Reduce the heat and then cook uncovered for about 15 minutes until the potato is tender. While the soup is cooking, cook the rice to the directions on the packaging. Stir the rice into the soup, and then serve with lime wedges. Broccoli with feta cheese Feta cheese is full of healthy dairy fats, and it’s also one of the most versatile cheeses out there—it can be eaten raw or cooked along with meat or vegetables. Right now, Athenos feta cheese is part of our weekly specials, so there’s no better time to make the most of this brilliant cheese which is full of healthy fats. Recipe Ingredients: 2 large heads of broccoli, 2 green onions, 2 tbsp. olive oil, ½ tsp. salt, ½ tsp. ground black pepper, 3 tbsp. Athenos feta cheese—chopped. Method: Chop the broccoli into florets and then slice the green onions. Place a skillet over medium heat and then heat the olive oil. Once hot, add the broccoli florets and sauté for 5 minutes. Add the green onions and season well with salt and pepper. Cook for another 3 minutes, stirring regularly. Add the feta cheese, stir, and then serve! For this year’s Healthy Fats Day, why not make something healthy and tasty? There are lots of great ideas to celebrate one of the most important macronutrients in our diet, so it’s time to get creative! Right now, there are lots of brilliant healthy fat options as part ofNetCost Market’s Weekly Specials, so check out our website or head in-store now to find the ingredients for your ideal Healthy Fats Day recipe! Quick and Easy Midweek Comfort Meals from NetCost Market’s Weekly Specials When you come home after a long day at work, there’s nothing you want to do more than chill out and take it easy. That’s why having quick and easy meals that you can turn to is always a must-have for anyone with a busy schedule. Today, we’ll be giving you some great recipes that are quick, tasty, and oh so easy!—exactly what you want after a long day at the office! All of these recipes use ingredients from NetCost Market’s Weekly Specials, so you’ll be saving money in the process.

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