Back in the 50’s, chopped salads were a rage and now, they’re back, and better! The classic chopped salad is the Cobb salad, but due to the vast range of ingredients available, the possibilities today are endless.

The basic rule for a chopped salad is to use seasonal vegetables with contrasting textures and flavours. All you need are some fresh, crisp greens and vegetables, a big bowl, and a splash of dressing. Here are a few tips to help you make a delicious chopped salad:

• Remove moisture from the greens after washing.

• Prepare dressings ahead of time; most chopped salads do not last long once ingredients are chopped.

• Go light on the dressing and serve extra on the side.

• Pre-slice denser foods like meats before chopping

The greatest attraction about salads is that they are healthy, loaded as they are with vitamins, minerals, fibre and phytochemicals. Phytochemicals are natural compounds, which help to prevent ailments like cancer, heart disease, high blood pressure and eye disease. Foods with phytochemicals include berries, tomatoes, beets, oranges, carrots, spinach and broccoli.

Smoked salmon salad

Ingredients: 3/4 cup sliced smoked salmon; 1/4 cup thinly-sliced green onion; 1/2 cup coarsely-chopped yellow pepper; 11/3 cups chopped, seeded tomatoes; 1/4 cup chopped onion; 2 cups cucumber, coarsely chopped; 2 tsp small capers, drained; lemon vinaigrette

Method: Lightly oil 4 tea cups with olive oil. Equally divide and layer the ingredients in each cup in the following order: salmon, green onion, yellow pepper, tomatoes, onion and cucumber. Cover tops with cling film and firmly press mixture into cups with some weight on them and chill. Before serving, invert the salads onto individual plates; carefully lift off cups. Sprinkle with capers. Drizzle with Lemon Vinaigrette.

For the lemon vinaigrette: In a screwtop jar, combine 2tbs olive oil/salad oil, 2 tsp finely-shredded lemon peel, 2 tbs lemon juice, 1/2 tsp sugar, 1/4 tsp salt and several dashes of bottled hot pepper sauce. Keep at room temperature for 30mins before using. Shake well before drizzling over salad. Makes about 1/4 cup.