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, Greece, 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 sugar 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, zucchini, 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, walnuts, pecans, sunflower seeds, pumpkin seeds, etc.

• Legumes: Beans, peas, lentils, 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, milk, cheese, Greek yogurt, 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.

Eight Simple Vegan Dishes to Make at Home

Eating vegan is generally not synonymous with words like “budget-friendly,” “quick,” and “easy to make.” Fortunately, the right recipes let you serve wholesome, healthy meals to your family without breaking the bank or spending endless hours in the kitchen. Here are eight simple vegan dishes anyone can make at home.

• Smoky Vegan Barbecue Bowl: Who says wholesome vegan recipes can’t be hardy? This meal satisfies your barbecue craving with tofu, black-eyed peas, and collard greens smothered in your favorite barbecue sauce. Whip it up in just 30 minutes for the perfect gluten-free weeknight meal. • Vegan Chana Masala: This one-pot vegan dish is ready to serve in 30 minutes flat. You’ll love the delicious Indian spices in this affordable vegan meal, including cumin, coriander, turmeric, cayenne pepper, and garam masala. Serve with rice or vegan naan. • Italian Minestrone Soup: The whole family will love this hearty vegan soup on a chilly spring day. Chockfull of chickpeas, kidney beans, and root vegetables, you’ll get plenty full on this soup alone. Use gluten-free pasta to make it a gluten-free meal. • Garlic White Wine Pasta: To make this recipe vegan, be sure to use vegan butter and non-dairy milk. It only takes 30 minutes to put together, and everything cooks in one pot, so cleanup is a breeze! • Mexican-Style Stuffed Zucchini Boats: Naturally gluten-free, this quick and easy vegan meal is also kind on your budget. Customize your toppings with choices like avocado, tomato, red onion, olives, cilantro, and vegan queso to satisfy every preference. • Teriyaki Tofu and Rice: This delicious blend of tofu, vegetables, and homemade teriyaki sauce will leave your family scraping their plates clean. All you need are a handful of budget-friendly ingredients, one large skillet, and 30 minutes of your time, and dinner is served! • Cuban Rice and Beans: If you’ve got an hour to make dinner, opt for this easy, delicious vegan meal. It’s bursting with flavor thanks to fresh ingredients like sweet potatoes, plantains, and black beans, all tied together with Cuban spices and toppings. Is your mouth watering yet? • Vegan Mongolian Chicken: Satisfy your craving for Chinese takeout with this vegan-friendly “chicken” dish. Non-GMO soy protein chicken alternative is the primary ingredient. Soy sauce, brown sugar, sesame oil, garlic, ginger, and other ingredients make this a savory vegan meal. Serve with rice and top with sesame seeds, green onions, and cilantro for a burst of additional flavor.

Once you’ve compiled your affordable vegan shopping list, head to NetCost Market for everything you need. As a local supermarket with a global reach, we’re committed to helping our customers save time and money while offering a world of food all in one place. We’ve been expanding over the past 20 years, and we’re now proud to serve our customers from 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 to meet your needs.

Healthy Snacks to Make for the Big Game Day

Are you excited about the Big Game coming up? It’s hard to believe it’s already here! Of course, your celebration may look a little bit different this year, as we all work with restrictions like social distancing and limiting our crowd size. It doesn’t mean you can’t make some killer snacks, though! The recipes on this list are a double threat- delicious enough to be the hit of any party, while healthy enough to keep your New Year’s resolutions intact.

Pumpkin Chili: Hearty and delicious, this chili is not just filling, it’s packed with nutritious vegetables. It’s got beans and vegetables like pumpkin and peppers, and you can use whatever ground meat- (or plant-based ground meat)- is your favorite. Serve it with some cornbread, and you’ve got a filling meal. Crispy Prosciutto Baked Brie Bites with Honey Pears and Walnuts: Want an appetizer that will impress your guests? These little treats are gooey, salty, crispy, sweet, and all around scrumptious, and they’re adorable on top of all that. Lemony Artichoke White Bean Dip: Take bean dip to a whole new level with this creamy, savory dip. It’s a little bit like hummus, but creamier, because it uses white beans instead of hummus. Serve it with whole grain pita chips for a healthy snack with staying power. Avocado Deviled Eggs: This recipe elevates the traditional deviled egg by adding healthy unsaturated fats and fiber. Thai Chicken Lettuce Cups: This is the perfect light, fresh snack, and the recipe is super easy to make. The slow cooker does most of the work; the most labor intensive thing you’ll have to do is shred the chicken. Caprese Salad Kabobs: Speaking of easy, it really doesn’t get any simpler than this fun appetizer. It’s a great twist on the traditional veggie platter, and only takes about ten minutes to assemble. Cajun Pork Sandwiches: A simple spice rub on pork tenderloin makes these open-faced sandwiches so tasty that they’ll be the hit of your party. Party Shrimp: The sweet and savory marinade used in this recipe yields shrimp that don’t require a dipping sauce to quickly disappear. Crisp Cucumber Salsa: Traditional tomato salsa is a healthy choice as well, but this recipe really lets the cucumbers shine. It’s creamy and crunchy, and the flavors are very refreshing. Grilled Vegetable Pasta Salad: A winning combination of carbs and vegetables, this is just as good the next day. When you’re trying to find food that fits into your healthy lifestyle, count on NetCost Market to have everything you need. We’re a local supermarket with a global reach, providing everyday food products as well as a variety of global culinary delights. 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 and gratifying shopping experience that even includes online grocery shopping and home grocery delivery.

Healthy Makeovers of Your Favorite Comfort Foods

Sometimes, sticking to a healthy diet plan can be difficult. You want to eat the right things, but your favorite comfort foods seem to be out there, calling your name. We’ve got a solution to make sticking to your plan a little easier. Check out these remakes of traditional comfort food, created to keep you from feeling deprived while you’re working toward your goals. There are seven of them so that you can have one every day of the week!

Spanakopita Loaded Potatoes: If you like twice-baked potatoes, you’re sure to love these. Spinach, feta, garlic, oregano, and mashed potatoes are stuffed back into potato shells for a delicious accompaniment to grilled chicken and a leafy green salad. Chicken Tortilla Casserole: Made with eggplant, corn, zucchini, and just the right amount of cheese, this healthy twist on a Mexican-inspired casserole is excellent for serving the whole family. If you are not trying to feed a crowd? You’ll have delicious leftovers! Montreal-Style Hanger Steak and Sweet Potato Frites: Frites is just the French word for fries, and this recipe will have you feeling like you’re in a French bistro. Swapping sweet potatoes for regular fries ups the nutritional value, and yogurt-blue cheese sauce is healthier than compound butter. Collards and Portobello Grilled Cheese: What’s more delicious than a gooey grilled cheese sandwich? Add in meaty portobello mushrooms, and you’ve got a hearty meal. The sautéed collards add not only flavor but also nutrients and fiber. Creamy Chicken, Brussels Sprouts, and Mushrooms One Pot Pasta: This pasta recipe is so easy, you’ll only need one pot. The chicken and vegetables are cooked with the pasta, and the water remains in the pot instead of being drained away. This leaves behind starch, making the pasta creamy and delicious, even though there’s no cream. Flank Steak Gyro with Quick Pickles: Flank steak is leaner than traditional gyro meat. When it’s seasoned with flavorful oil, broiled, and topped with quick- pickled vegetables and tzatziki sauce, it’s so delicious that you won’t notice the missing fat. Best of all, this Greek-style sandwich is quick and easy to make. Kielbasa and Cabbage Soup: Looking for a little bit of Eastern European flavor? This soup fits the bill. Traditionally made with sauerkraut, this recipe uses fresh cabbage to keep sodium levels in check. It’s a healthier option, and you still get the sauerkraut in the form of a delicious garnish.

When it’s time to pick up all the best ingredients for your healthy comfort meals, you can count on NetCost Market to have everything you need. We’re a local supermarket with a global reach, providing everyday food products and various international culinary delights. Our goal is to provide authentic, high-quality food products from local farmers and suppliers from around the world. When you shop with NetCost Market, you’ll find a comfortable and gratifying shopping experience that even includes online shopping and home delivery.

Healthy Goals for 2021

As we come to the end of the year and begin thinking about New Year’s resolutions, what are some of yours? Are you looking to get healthier next year? Let’s talk about some healthy goals you might set for 2021.

Eat whole foods for better health. Get on a clean eating kick, throwing out your junk food and focusing on whole foods instead. Fruits, vegetables, seeds, nuts, whole grains, and fish provide plenty of nutrients to effectively keep your body functioning. In fact, following a whole-foods-based diet can reduce your risk of several health issues, including heart disease, diabetes, and obesity. You don’t even have to go all out: if you haven’t been eating vegetables, adding one or more servings a day will improve your health. Quit smoking. Smoking is terrible for you, but your body starts to repair itself as soon as you quit. Talk to your doctor about the healthiest way to stop. Determine to eat more meals at home. You’ll have more control over what you eat, and you’ll save money while you’re at it. What’s more, research indicates that people who cook more of their meals at home are less likely to be overweight than those who eat out frequently. Make meal prep a priority. Taking time at the beginning of the week to prepare meals for your upcoming meals Is a great way to foster the habit of eating in, while also saving you time during the hectic workweek. You can even plan your meals around weight loss, as with this weight loss meal prep plan. Move more, sit less. They say sitting is the new smoking because it can have dire consequences for your health. Are you stuck behind a desk for work? Resolve to walk during lunch or to get up and move for five minutes each hour. Are you a natural couch potato? Rather than trying to force yourself to go to the gym, find an activity you enjoy doing. Sleep more. Sleep is vital for your health, and sleep deprivation increases your risk of weight gain, heart disease, and depression. Try to look for ways to improve your sleep by keeping regular hours, limiting screen time, and making your bedroom a calm, dark haven. Spend more time outside. Communing with nature can alleviate stress, elevate your mood, and lower your blood pressure. Resolving to spend some time outside every day is a healthy, achievable, beneficial goal.

When you’re trying to find food that fits into your healthy lifestyle, count on NetCost Market to have everything you need. We’re a local supermarket with a global reach, providing everyday food products and various international culinary delights. It’s our goal to provide authentic, high-quality food products from local farmers and suppliers from around the world. When you shop with NetCost Market, you’ll find a comfortable and gratifying shopping experience that even includes online shopping and home delivery. Kale Yeah! Learn to Love This Superfood

Kale gets a bad rap. It’s seen as a foul food that’s only eaten out of necessity by fitness maniacs and avid dieters—and even then, they need to hold their noses while they chug it down in one go. But this is not the case! This tasty leaf has been in people’s diets since at least 2000BC, originating from the Middle East and the Mediterranean region of Europe. It was eaten by the Ancient Greeks—who may have been the first to discover its superfood properties. We want to dispel this myth and prove to you that kale is one of the tastiest greens out there!

Spicy Tuscan kale and ricotta bake This hearty bake is a classic recipe that uses Tuscan kale and the great flavors of Italian cheese to produce a brilliantly wholesome meal for the entire family.

Recipe

Ingredients: 1 bunch Tuscan kale leaves—ribs and stems removed and leaves roughly chopped, ¼ cup olive oil, 2 tbsp. lemon juice, salt, and pepper, enough pizza dough to cover a baking dish, 8 oz. fresh mozzarella, 1 cup ricotta, 2 oz. grated parmesan cheese, crushed red pepper flakes.

Method:

Start by tossing the kale leaves in oil and lemon juice in a medium bowl. Then season with salt and pepper and massage the dressing into the leaves with your hands. Allow to sit at room temperature for 2 hours so the leaves soften. Apply a thin layer of olive oil to a baking pan and then roll out the pizza dough to cover the base of your baking pan. Cover with cling wrap and set to one side. Once the dough has risen, put a rack in the lower third of the oven and preheat the oven to as hot as it will go. Top the dough with the mozzarella, ricotta cheese, and then with the kale and parmesan. Bake until the bottom is crisp, and the cheese turns a golden brown—about 30 minutes. Top with red pepper flakes and extra parmesan before serving.

Roasted eggplant and kale salad

This salad really brings the best out of kales, pairing it with other vegetables that are typical of the region’s cuisine such as eggplant and fresh tomatoes. It’s light and fresh and bursting with flavor—a perfect summer’s evening meal. Recipe

Ingredients: 2 medium eggplants—quartered and then cut into 1- inch pieces, ¼ cup vegetable oil, salt, 1 tsp. dried mango powder, ½ tsp. ground cumin, 6 Tuscan kale leaves—ribs and stems removed and then the leaves roughly chopped, 1 cup Greek yogurt, 1 cucumber, 1 tsp. fresh lemon juice, 1 clove garlic—finely chopped, 2 cups cherry tomatoes—halved, plenty of olive oil.

Method:

Preheat the oven to 450F and then toss the eggplants in the vegetable oil and place in a rimmed baking sheet. Season with salt and then roast for about 20 minutes—turning halfway through. Remove from the oven and then sprinkle with mango powder and cumin, again tossing to coat.

While the eggplant is cooking, heat a large skillet over medium heat. Add the kale and char the leaves which should take about 4 minutes—you may need to work in batches depending on the size of your skillet.

Grate the cucumber and then squeeze the excess juice out with your hands, then transfer this to a bowl. Mix in the yogurt, lemon juice, and garlic, and then season with a little salt.

Toss the tomatoes with some salt and olive oil in a bowl. Spoon the yogurt mixture onto a serving plate, then layer on the eggplant, kale, and tomatoes. Drizzle with more olive oil and a pinch of salt and serve!

Tropical kale smoothie Kale has become synonymous with smoothies—mainly pushed by fitness fanatics and weight loss gurus. Many of these smoothies don’t put taste at the top of their priority list, but this next recipe is a smoothie that gives you all the vitamin-packed benefits of eating raw kale AND tastes amazing!

Recipe

Ingredients: 4 kales leaves—stems removed and roughly chopped, ½ cup chopped fresh pineapple, 1 banana—chopped, 1 tbsp. peanut butter, 1 tsp. honey, ¼ cup Greek yogurt, ¼ cup almond milk, 4 ice cubes (or crushed ice).

Method:

Simply place the ingredients in a blender or smoothie maker and blend until smooth and drinkable. If you’d like to add a little more sweetness, you could add more honey, and if you’d like it to be thinner, try adding some more almond milk. Serve with a metal straw and sip slowly to enjoy the flavors!

Kale is known for its reputation as a superfood, and rightly so! But it’s also a tasty green in its own right and should be enjoyed for its flavor rather than just it’s health benefits. If you’re looking to find some new ways to enjoy this great green, try some of these recipes at home. Here at NetCost Market, we have plenty of kale as well as all the other ingredients you need to make these tasty meals, so head down and try some out for yourself.