What to Eat on a Mediterranean Diet – Celebrating Mediterranean Diet Month!

Are you interested in adopting healthier eating habits that still include plenty of satisfying, flavorful foods? The Mediterranean diet may be right for you!

May is International Mediterranean Diet Month. This plan is based on the traditional foods of Italy, , and surrounding countries. People in these regions are incredibly healthy and have a low risk for many different diseases. That’s why doctors so often promote the Mediterranean diet as a way to lose weight and reduce the risk of heart attack, stroke, and type 2 diabetes. Here’s what you need to know about sticking to a Mediterranean diet this month and beyond.

What to Eat on a Mediterranean Diet

This diet is high in healthy fats, plant-based products, and seafood while remaining moderately low in animal and dairy products. The Mediterranean diet also advises against eating added and processed food. Here are the top things to eat on the Mediterranean diet:

• Fruits and vegetables: Apples, bananas, berries, melons, pears, peaches, dates, broccoli, cauliflower, salad greens, , tomatoes, cucumber, etc.

• Tuberous vegetables: Potatoes, sweet potatoes, yams, carrots, turnips, etc.

• Whole grains: Brown rice, barley, corn, oats, buckwheat, rye, whole-grain bread, and pasta, etc. • Nuts and seeds: Almonds, , pecans, sunflower seeds, pumpkin seeds, etc.

• Legumes: Beans, peas, , chickpeas, peanuts, etc.

• Healthy fats: Olive oil, coconut oil, avocados, etc.

• Fish: Salmon, tuna, shrimp, crab, oysters, mussels, etc.

• Meat and dairy (in moderation): Chicken, turkey, eggs, , cheese, Greek , etc.

What to Avoid on a Mediterranean Diet

When possible, opt for whole, single-ingredient foods. When buying packaged products, read labels carefully to help you avoid these unhealthy ingredients:

• Added sugar: Soda, juice, candy, ice cream, baked goods, etc.

• Refined grains: White bread, white rice, refined pasta, etc.

• Trans fats: Found in margarine and other processed foods

• Refined oils: Canola oil, soybean oil, etc.

• Processed meat: Hot dogs, sausages, pepperoni, salami, lunch meat, etc.

Example Mediterranean Diet Menu

Here are some ways to combine healthy Mediterranean foods into meals:

• Breakfast: o Greek yogurt, oatmeal, and strawberries o Veggie omelet and apple slices o Whole-wheat English muffin, cottage cheese, and blueberries • Lunch: o Whole-wheat toast, tuna salad, and carrot sticks o Salad with tomatoes, olives, and feta cheese o Whole-wheat linguini with shrimp, olive oil, and peas

• Dinner: o Broiled salmon, brown rice, and broccoli o Grilled lamb, salad, and baked potato o Chicken breast, Brussels sprouts, and yams

Have you put together a shopping list for Mediterranean Diet Month? Head to NetCost Market to find everything you need! For over 20 years, we have been helping our customers save time and money by offering a world of food all in one place. We love being a local supermarket with a global reach, now with 12 locations in New York, New Jersey, and Pennsylvania.

Shop with us to enjoy a comfortable, gratifying experience complete with online grocery shopping and home grocery delivery.

Traditional Recipes to Make for Shavuot

Some say Shavuot is the most important Jewish festival, especially among Reconstructionist Jews. The holiday takes place seven weeks from the second day of Passover—or May 16-18, 2021. If you’ll be celebrating for the first time this year, learn more about this sacred Jewish holiday and what traditional activities and recipes go with it.

What is Shavuot?

Shavuot celebrates the harvest season and the giving of the Ten Commandments to the Israelites on Mount Sinai. It is synonymous with Judaism itself and has been treated as such for centuries. Shavuot was originally an agricultural festival celebrating the “first fruits” of the wheat harvest in Eretz Yisrael, which continues all summer and ends with Sukkot in the fall. The festival developed into something more as Israelite farmers came to thank God—not only for the harvest but also for the laws and traditions of the harvest.

For instance, Israelite law requires observers to treat the Sabbath as a day of rest for humans and animals alike, even during the busy planting and harvesting seasons. Eventually, the book where the laws of the harvest were recorded (the Torah) came to be regarded as divine. Likewise, the harvest feast became a celebration of the Ten Commandments and the revelations in the Torah.

Shavuot Traditions

In this day and age, no specific mitzvot (commandments) are associated with Shavuot because Jews living worldwide can no longer bring agricultural offerings to the Temple in Jerusalem. Still, several customs and rituals remain, including:

• Tikkun Leil Shavuot (staying up late or even all night studying the Torah)

• Reading the Book of Ruth from the Bible (known as Writings) during religious services

• Decorating the home with greens and fresh flowers

Recipes for Shavuot Jewish families gather together to enjoy a meal featuring traditional Shavuot dishes. Kosher dairy products are common because these foods remind observers of the Torah’s sweetness and recognize that Israel is the land “flowing with milk and .” Here are some traditional recipes you may want to try this Shavuot:

• Crustless Cheese and Vegetable Quiche: This light, cheesy dish combines a frittata and a quiche into one. It’s perfect for family breakfast or lunch on Shavuot.

• Kosher : Rich and creamy, sweet with a touch of sour—whatever flavor you’re craving, you can find a kosher to fit the bill.

• Blintz Soufflé: It’s no surprise that baking cheese-filled crepes into a sweet egg and sour cream-based custard makes for a crowd-pleasing casserole.

Ready to shop for your Shavuot feast? Head to NetCost Market for everything you need! We are a local supermarket with a global reach, helping our customers save time and money by offering a world of food all in one place. Over the past 20 years, we have expanded to 12 locations, now serving customers in New York, New Jersey, and Pennsylvania. Shop with us to enjoy a comfortable, gratifying experience complete with online grocery shopping and home grocery delivery.

Delicious Mother’s Day Dinner Ideas

Mother’s Day is May 9, 2021. After you’ve picked out the perfect card and a thoughtful gift, take a load off Mom’s shoulders by preparing a delicious family feast. From appetizers and to mains and sides, we’ve got plenty of ideas to make this the tastiest Mother’s Day you’ve ever had!

1. Best Deviled Eggs: This recipe is the perfect way to kick off Mother’s Day dinner. The yolks are nicely flavored with tangy ground mustard and sweet dill weed. Try one of the featured variations that add bacon, chipotle peppers, or crab meat. 2. Herbed Ricotta and Fresh Tart: Mom is too special for just any ordinary pizza. Try this upgraded version, which incorporates ricotta cheese, heirloom tomatoes, and fresh . Everyone will want a slice of this scrumptious Mother’s Day appetizer! 3. Greek Salmon: This delicate salmon dish is as beautiful as it is delicious. The topping consists of tons of veggies, including tomatoes, cucumbers, and red . Still, if you want to be extra healthy, serve the fish over a bed of arugula or spinach. Salmon also pairs well with couscous or mashed potatoes. 4. Creamy Lemon Parmesan Chicken: This deceptively simple and satisfying dish is one the whole family will love this Mother’s Day. It combines just the right amount of lemon, , and heavy cream to produce a heavenly flavor. Serve it with pasta, rice, or quinoa and steamed broccoli or green beans to complete the meal. 5. Summer Pesto Pasta: It may not technically be summer yet, but it’s not too early to break out the grill! You’ll need it to cook the corn, squash, zucchini, , and that go in this pasta salad. The bright colors and bold flavors are vegetarian-friendly if you’re working around any dietary restrictions. 6. Spring Green Salad with Apricot Vinaigrette: Everyone will be eager to eat their veggies with this spring salad on the table. It incorporates several in-season produce items, including shallots, watercress, scallions, and cucumbers. The homemade apricot vinaigrette conveys to your mom just how much you care. 7. Lemon-Lime Bars: Surprise Mom with these easy bars. With classic ingredients like , powdered sugar, flour, and baking powder, you just might already have everything you need to whip up this springtime dessert. 8. Strawberry with Whipped Cream Frosting: These cupcakes use jam or preserves in the batter to prevent weighing them down. Then, you can use fresh strawberries as a garnish atop the sweet, homemade frosting.

Once you’ve compiled your Mother’s Day dinner shopping list, head to NetCost Market for everything you need. We are proud to be a local supermarket with a global reach, committed to helping our customers save time and money. We’ve expanded over the past 20 years, now serving customers from 12 locations in New York, New Jersey, and Pennsylvania. Shop with us for a comfortable, gratifying experience complete withonline grocery shopping and home grocery delivery.

Traditional Cinco de Mayo Foods

What’s your traditional Cinco de Mayo menu? If tacos and margaritas are your go-to, that’s ok, but not very authentic. How much do you actually know about this holiday? Most of what’s considered traditional is not very true to the cultural heritage of the day.

So, what is Cinco de Mayo? Here’s what it’s not: Mexican Independence Day. It actually celebrates victory of the Mexicans at the Battle of Puebla, during the Franco-Mexican War. Not familiar with that one? It came after Mexico’s independence from Spain, the Mexican-American War, and the Mexican Civil War. In Mexico, it’s primarily celebrated in the Puebla region.

What we’ve lost in the celebration of Cinco de Mayo in the U.S. is the cuisine associated with Puebla. Known as a culinary capital before the Spanish explorers even arrived, Puebla’s food includes dishes like lamb barbacoa smoked underground in banana leaves, and carnitas with queso fresca, pickled onions, and salsa verde, wrapped in a warm corn tortilla. If you’d like a more authentic Cinco de Mayo, try these three classic dishes from Puebla.

• Mole Poblano: The ultimate combination of old and new world cooking practices and ingredients, this dish is rumored to have been created in the Santa Rosa convent in Puebla in the late 17th century. The recipes are complex, but once you taste this thick, dark sauce, it will all be worth it. For another version, try this Chicken in Mole, Puebla Style.

• Chalupas Poblanas: Chalupas may have been named after baskets in which women of Colonial times carried things to the river, or they may have been named after Aztec boats, but however they were named, they’re an iconic street food now. Fried thick tortillas are topped with salsa, shredded meat, chopped onion, and sometimes queso fresco. Want to try more than one recipe? Here’s another version of Chalupas Poblanas.

• Chiles en Nogada: One of the most celebrated dishes in Puebla, this is also said to have been invented at a convent. This time it’s the convent of Santa Monica, and the dish was made for Agustin de Iturbide, the first emperor of Mexico, upon his visit in 1821. Signifying Mexico’s independence, Chiles en Nogada features the colors of the Mexican flag: red, white, and green. It’s got picadillo stuffed poblano pepper dipped in egg batter, fried, and topped with sauce, pomegranate seeds, and parsley for a sweet and savory flavor. Whether you’re making an authentic Cinco de Mayo feast or just an ordinary weeknight meal, you’ll find everything you need at NetCost Market. For over 20 years, we’ve been committed to helping our customers save time and money while offering them the world of food all in one place. It’s our goal to provide authentic, high-quality food products from local farmers as well as suppliers from around the world. When you shop with NetCost Market, you’ll find a comfortable, gratifying shopping experience that even includes online grocery shopping and home delivery.

Earth Day Starts at Home! Reduce Food Waste Through Composting

April 22nd is Earth Day! How will you mark the occasion? We’ve got some suggestions to help you start along the path to earth-friendly, sustainable living. We’d also like to tell you some steps we’ve taken to benefit our customers and the earth.

• Consider how you handle food waste. Did you know that the average family of four in the United States throws away $1,600 each year on untouched food that simply goes into the garbage? If you’ve over-purchased and your family can’t eat it all, donate to a local food pantry. Often, food pantries take fresh produce as well as packaged food.

• Composting is great for your garden and for the earth. Of course, some food waste is inevitable. When you compost, you’ll create a product that will improve your soil and benefit the environment. The EPA estimates that in 2018, 2.6 million tons of food was composted and didn’t go to a landfill. This is good news, because it keeps organic waste from sitting in a landfill producing methane emissions. When you use compost in your garden, it enriches the soil, delivering nutrients in an all-natural, toxin-free fertilizer.

• Composting at home is easy. You start with a container in your kitchen to hold leftover produce, then layer those scraps with dry waste like pine straw and paper outside. Turn it weekly, and within months you’ll have rich, nutrient-dense compost.

• Your shopping habits can have an impact on the environment, too. When you choose locally grown produce, for instance, it means fewer resources were used to bring that food to you, creating a lower carbon footprint.

• At NetCost, we believe in operating in an earth-friendly, sustainable way. We’ve implemented some green practices on a large scale, including: o Shifting to all recycled paper and plastic bags for our shopping bags o Recycling all shipping boxes, cardboard, bottles, and cans o Deploying enzyme-enabled food digesters to repurpose old or spoiled food to make compost or facilitate efficient and clean disposal

• Earth Day, and every day, we can all do our part to help the environment. Look for ways you can adjust your lifestyle to use less energy, reduce your water consumption, and consume less fuel. Recycle and reuse items whenever possible and consider buying used instead of new. Little things you do can make a big difference when it comes to your impact on the environment. What are some steps you’ve taken toward a more eco-conscious life? When you’re looking for fresh local produce and sustainable practices, you’ll find everything you need at NetCost Market. For over 20 years, we’ve been committed to helping our customers save time and money while offering them the world of food all in one place. It’s our goal to provide authentic, high-quality food products from local farmers as well as suppliers from around the world. When you shop with NetCost Market, you’ll find a comfortable, gratifying shopping experience that even includes online grocery shopping and home delivery.

Spring Inspired Recipes – What’s in Season this April?

It’s April, spring has been rolling along since March, and some delicious produce is coming into season. Eating fruits and vegetables that are in season is beneficial in many ways. Fresh, seasonal produce tastes better, is loaded with nutrients, requires fewer pesticides, is fresher, and helps reduce your carbon footprint. What’s in season? We’ve got a list and some great recipes for this month.

• Vegetables are abundant at this time of year. Look for asparagus, broccoli, artichoke, carrots, cauliflower, cabbages, Brussels sprouts, rhubarb, turnips, spinach, and peas to get started creating delicious recipes. Want options that may be a little less familiar? Think saltwort, beetroot, fennel, dandelion, and endive.

• A few fruits are beginning to be in season in April. Oranges, lemons, apples, and pears are here, with early strawberries coming at the end of the month.

• We’ve got some recipe suggestions to add to your repertoire. Give some of these a shot to make the most of April’s seasonal produce: o Fennel and Arugula Salad with Meyer Lemon Vinaigrette: Meyer lemons compliment the peppery arugula and crisp fennel for a deliciously simple salad. o Strawberry Pasta Salad: This tasty salad features bowtie pasta, strawberries, crystallized ginger, and mint. o Roasted Asparagus and Mushrooms: This side dish works well with a variety of spring entrees and features vegetables roasted in olive oil and finished in butter. o Chilled English Pea Soup with Crab and Meyer Lemon: This refreshing soup features crème fraiche, delicate herbs, and lump crabmeat. o Broccoli Rabe and Avocado Salad with Lemon Dressing and Herby Molten Eggs: This recipe joins together warm and cold ingredients on one plate for a dish that’s delicious and light. o Smoked Trout with Roasted Radishes and Fennel-Stone Fruit Salad: This unique dish features almond oil, apricot kernel vinegar, honey vinaigrette, and tart, underripe peaches. o Citrus Herb Roast Chicken: This one pot meal uses fresh herbs, lemons, and onions for a beautiful spring flavor. o Bucatini with Mushroom Ragu, Dandelion Greens, and Tarragon: The rich flavor of dried morel mushrooms make this a first- course pasta that’s flavorful but not too filling. o Strawberry-Buttermilk Cobbler: Finish your spring meal with this dessert made of fluffy and sweet, juicy strawberries.

When you’re looking for fresh local produce and all the ingredients for a special springtime meal, you’ll find everything you need at NetCost Market. For over 20 years, we’ve been committed to helping our customers save time and money while offering them the world of food all in one place. We’re a local supermarket with a global reach, providing a selection of everyday food products as well as a variety of culinary delights from around the world. It’s our goal to provide authentic, high-quality food products from local farmers as well as suppliers from around the world. When you shop with NetCost Market, you’ll find a comfortable, gratifying shopping experience that even includes online shopping and home grocery delivery.