BlogHealthy LivingNutritionistRecipe
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.


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.


  • 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!


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.


  • 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.


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.


  • 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 of NetCost 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!

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Ok