Good news for gourmands and health seekers alike: The diet that medical experts can't stop praising has more to do with celebration than deprivation. The Mediterranean diet is all about taking pleasure in leisurely, sensuous meals and enjoying fresh, seasonal foods packed with flavor. Best of all, you don't have to give up fats or an occasional glass of wine. What more could you ask?

"The Mediterranean diet has been around for hundreds of years. It is tried and true for health and very delicious. It's not really a diet; it's a lifestyle," says Nicki Heverling, R.D., program manager of Med Mark, a website that educates consumers about Mediterranean food choices (mediterraneanmark.org).

Eating for Life
The benefits of a Mediterranean way of eating seem as sunny and full of promise as a day in Greece. "It's the total eating approach of the Mediterranean diet, not just one or two foods, that supports healthfulness," says Kathy McManus, R.D., director of nutrition at Brigham and Women's Hospital in Boston.

The diet started to gain attention when scientists noticed that populations living in the Mediterranean had some of the lowest rates of chronic disease in the world, coupled with some of the highest adult life expectancies. Since then a growing body of evidence has linked the Mediterranean diet to heart health.

McManus notes that this style of eating has been shown to help reduce weight and lower blood sugar and blood fats, all factors that put people at risk for developing heart disease and diabetes. In addition, recent studies have indicated that the Mediterranean diet may be helpful for reducing the risk of chronic bronchitis, emphysema, allergies, asthma, Alzheimer's disease and cancer.

Portrait of a Diet
There isn't just one cuisine that makes up the Mediterranean style of eating. At least 16 countries along the Mediterranean Sea have their own unique eating patterns, each rooted in its particular culture, ethnicity and agriculture. However, there are some common elements in the varied diets. Those that appear to account for the health benefits include:

• An abundance of plant foods, such as fruits, vegetables, potatoes, breads and grains, beans, nuts and seeds
• A focus on minimally processed, seasonally fresh and locally grown foods
• Olive oil as the main source of fat and a total fat intake of 25-35 percent of total calories
• Daily consumption of low to moderate amounts of cheese and yogurt
• Weekly consumption of low to moderate amounts of fish and poultry
• Fresh fruit as a typical daily dessert
• Regular physical activity at a level that promotes healthy weight and well-being (moderate intensity for at least 30 minutes per day on most days)
• Low to moderate amounts of wine consumption, primarily with meals (up to one 5-ounce glass of red wine per day for women and two for men)

The Mediterranean way of life makes sense and feels good. So relax and enjoy. Rather than banning fat, go ahead and drizzle a bit of olive oil over your salad. Instead of relying on processed foods, take advantage of favorite fresh fruits and vegetables when they're in season, when produce is at its peak in antioxidant and nutrient value as well as flavor. And most important, give up the guilt. By adding a little Mediterranean essence to your meals, you can savor both fine dining and smart eating.

Lentil and Chicken Salad
PREP: 20 MINUTES COOK: 30 MINUTES

The little lentil proves its nutritional might by giving this salad three-quarters of its considerable fiber.

½ cup dry brown or green lentils, rinsed and drained
½ cup chopped organic red sweet pepper (optional)
1⁄3 cup chopped organic green onions
¼ cup snipped fresh Italian (flat-leaf) parsley
4 small (12 ounces total) Publix GreenWise Market All-Natural Boneless Skinless Chicken Breast Halves
2 tablespoons organic red wine vinegar
1 tablespoon finely chopped shallot
1½ teaspoons organic Dijon-style mustard
2 tablespoons organic olive oil
1⁄8 teaspoon salt
1⁄8 teaspoon ground black pepper
6 cups torn organic mixed salad greens or organic baby spinach
2 tablespoons chopped pistachios, toasted

ONE In a small saucepan combine lentils and 1½ cups water. Bring to a boil; reduce heat. Cover and simmer for 30 minutes or until lentils are tender and most of the liquid is absorbed. Drain lentils and place in a medium bowl. Stir in sweet pepper (if using), green onions and parsley.

TWO Meanwhile, place ¾ cup water in a 10-inch skillet. Bring to a boil. Add chicken breasts; reduce heat. Cover and simmer for 11 to 13 minutes, turning once or until chicken is no longer pink (165ºF). Cut into slices.

THREE For vinaigrette, in a small bowl combine red wine vinegar and finely chopped shallot. Let stand for 5 minutes. Whisk in Dijon-style mustard. Add olive oil in a thin, steady stream, whisking constantly until combined. Stir in salt and ground black pepper.

FOUR Divide mixed greens among four serving plates. Top with lentil mixture, chicken and pistachios. Drizzle with vinaigrette. Makes 4 servings.

Nutrition Facts per serving: 284 cal., 10 g total fat (2 g sat. fat), 49 mg chol., 215 mg sodium, 20 g carbo., 9 g dietary fiber, 28 g protein.

Tomatoes with Crispy Bread Topping
PREP: 15 MINUTES BAKE: 15 MINUTES
OVEN: 400°F

Cooking tomatoes boosts their value as a source of lycopene. Heat breaks down cell walls, releasing more of this powerful antioxidant.

4 Roma tomatoes, cored and cut in half lengthwise
Kosher salt
Freshly ground black pepper
½ slice whole wheat bread (to make ¼ cup soft crumbs)
2 tablespoons thinly sliced organic green onions
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh Italian (flat-leaf) parsley
1 teaspoon chopped fresh tarragon
1 tablespoon grated Parmesan cheese
2 teaspoons organic extra-virgin olive oil
1 clove garlic, minced (½ teaspoon minced)

ONE Preheat oven to 400°F. Sprinkle the cut sides of the tomatoes with kosher salt and pepper. Arrange tomatoes, cut sides up, in a shallow baking pan. Set aside.

TWO In a blender or food processor process bread into coarse soft crumbs.

THREE In a small bowl combine bread crumbs, onions, herbs, Parmesan cheese, olive oil and garlic. Sprinkle atop tomato halves. Bake, uncovered, for 15 to 20 minutes or until the tomatoes are heated through and the bread crumbs are browned and crisp. Makes 4 servings.

Nutrition Facts per serving: 71 cal., 3 g total fat (1 g sat. fat), 1 mg chol., 118 mg sodium, 9 g carbo., 2 g dietary fiber, 6 g protein.

Mediterranean Walnut Spread
PREP: 15 MINUTES

Skip the mayo and try this nutty blend on your next sandwich. You'll get a protein and fiber bonus with half the calories and a third of the fat.

1 cup canned Publix GreenWise Market Organic Garbanzo Beans
½ cup chopped walnuts
½ cup lightly packed fresh basil leaves
2 tablespoons organic olive oil
2-3 teaspoons lemon juice
1⁄8 teaspoon salt
1⁄8 teaspoon ground black pepper
1 tablespoon chopped pitted kalamata olives
Thin slices baguette-style French bread, toasted, or pita bread rounds, cut into wedges and toasted
Crushed red pepper (optional)

ONE Drain garbanzo beans, reserving liquid. In a blender or food processor combine garbanzo beans and 2 tablespoons of the reserved liquid, the walnuts, basil leaves, oil, lemon juice, salt and pepper. Cover and process until blended but not completely smooth. (Scrape down side and add additional reserved liquid if mixture appears stiff.) Stir in olives. Garnish with crushed red pepper, if desired.

TWO Serve on toasted baguette slices or pita wedges. Makes about 1¼ cups.

Make-ahead directions: Prepare as directed above through Step One. Store in an airtight container in the refrigerator for up to 5 days. Serve as above.

Nutrition Facts per 2 tablespoons: 93 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 110 mg sodium, 7 g carbo., 2 g dietary fiber, 2 g protein.

© Copyright Meredith Corporation 2008. All rights reserved. Recipes reprinted with permission.