Dinner is the heart of this healthy lifestyle

Part 3

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MEDITERRANEAN STYLE

a meal to feed your soul and your body

Eat, drink and be mindful -- the essence of the Mediterranean lifestyle -- is the mantra of the evening meal in the countries that surround the Mediterranean Sea. Microwaved plates in front of the television or fast food gobbled in the car on the way to soccer practice is not part of the region's ethos.

Dinner is often an in-the-moment communal affair: loud, boisterous meals with family and friends, where all manner of topics are thoroughly chewed and laughter, always a healthy habit, is contagious.

Social connection is so key that it's the base of the Mediterranean diet pyramid. The food hierarchy was created by the Harvard School of Public Health, the World Health Organization and the Oldways Whole Grains Council, a nonprofit organization dedicated to preserving cultural food heritages.

Notice the bottom rung: It's not filled with food at all! Instead, the major emphasis of the diet is on socialization and joyful activity.

Movement is also a natural part of the day in the Mediterranean, as people walk or bike to their destinations, prep and cook meals, clean house, and tend vegetables and herbs in the garden. (And nearly everyone has a garden, even if it's in a pot on a windowsill or sidewalk or planted next to a tree by the curb.)

Walks after the evening meal are de rigueur, often to communal areas where children play and neighbors gather to chat about the day's events.

The evening meal unfolds over time. Because it is so leisurely, dinner allows a more mindful appreciation of each food's taste and the body's hunger.

In Greece, the feast is spread upon the table. The meal will include horiatiki -- a salad made of chunked tomatoes, cucumbers, red onions, peppers, whole olives and feta -- along with whole-grain bread, soup, slow-roasted vegetables, casseroles, seafood, lemon roasted potatoes and possibly lamb or goat.

In France, a family meal is typically four courses, but a formal meal for guests can extend to seven courses or more. Italians may serve up to five courses, following their traditional saying of "L'appetito vien mangiando," or "The appetite comes while you are eating."

To whet your appetite, Rahaf Al Bochi, a registered dietitian nutritionist and founder of Olive Tree Nutrition, has created this CNN original recipe of Salmon With Roasted Grape Salsa, a colorful mix of roasted red grapes, red peppers, green peppers, red onions, lemon juice and cilantro.

Of course, many meals in the Mediterranean are accompanied by wine, typically red wine, which is packed with the antioxidant resveratrol. While drinking a small amount of liquor each week may have benefits for those with heart disease and diabetes, many doctors today believe that alcohol may be harmful to health at certain ages. If you choose to imbibe, as many in the Mediterranean do, keep it to one glass, sipped slowly with dinner.

cook, plate, post

We invite you to make Al Bochi's original salmon recipe, any other in this newsletter, or your favorite Mediterranean dish. Send us a photo and a review at eatbetter@cnn.com or share with #plateitpostit. You might be featured in an upcoming story! Buon appetito!

shop this way

Shhh, we don't say this out loud, but some vegetables can be rather ugly, despite their amazing tastes and textures. Yet these homely veggies, like the tenacle-covered celery root and brain-like jicama, are packed with vitamins and fiber. Why not add one to your shopping list this week?

add to cart

Whether you're making sauces, soups, braises or stews, the 6-quart enameled cast-iron Dutch oven from Lodge is a durable workhorse you can count on in the kitchen. This pick comes from our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN.

spice rack

Try Spanish smoked hot paprika for a mild level of heat, earthy taste and rich red color. The multi-pepper North African spice harissa is both smoky and sweet but packs a heat level similar to jalapeños. Aleppo pepper, which has a tomato or raisin-like fruitiness, will ratchet up the heat another notch.

food for thought

The "Hummus Wars" between Lebanon and Israel -- a tussle over where the famous dish originated -- resulted in the Arab Israeli village of Abu Gosh serving up a giant satellite dish full of four tons of hummus.

living the good life

Here's a new healthy challenge for you: Take a leisurely evening walk around the neighborhood after dinner each night this week with friends or family. If you walk alone, call a friend or listen to a podcast, music or comedy.

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