Mediterranean Chopped Salad Recipe. A delicious light and healthy salad - perfect for outdoor dining on a summer's day.

SERVING : 6

Preparation Time : 10 minutes

INGREDIENTS
2 cucumbers, halved and peeled
4 large firm tomatoes
1 red pepper
1 red onion
2 carrots, peeled
1 bunch of parsley
A few fresh mint leaves
60 ml olive oil
4 tbsp lemon juice
4 tbsp sunflower seeds, roasted and peeled
salt
pepper

1 chopping board
1 sharp knife
1 large bowl
1 spoon

PROCESSING METHOD

Prepare the cucumber
* Dice the cucumber into small pieces and place them in a bowl.

Prepare the tomatoes
* Discard the top and bottom of the tomatoes, also dice into small cubes and add them to the bowl with the cucumber.

Prepare the carrots
* Dice the carrots into small cubes and add to the other vegetables.

Prepare the red pepper
* Slice off all sides of the pepper, discarding the pips and core, then finely dice and add to the bowl.

Prepare the onion
* Finely slice the onion and add it to the bowl.

Chop the herbs
* Bunch the mint leaves tightly together and chop finely, do the same with the parsley, chopping finely and discarding the stalks. Add them to the bowl.

Season and dress the salad
* Mix all the salad ingredients together and season with salt and pepper.
* Pour over the lemon juice and olive oil and mix again.

Garnish and serve
* To complete the salad, sprinkle over the sunflower seeds and serve.

Dashi is a seaweed and fish flavoured stock. In Japan it's a commonly used and essential part of many dishes. Dashi is a key ingredient in many authentic Japanese recipes. Follow our expert led guide to find out how to make it the right way. A great place to start if you are preparing a Japanese meal.

Preparation Time : 3 hours
Cooking Time : 5 minutes

INGREDIENTS
1 ltr Water
20 g Dried Kelp
20 g Smoked dried bonito flakes
50 ml Cold water
1 large sauce pan
1 muslin lined sieve
1 bowl

PROCESSING METHOD

Soak the kelp
* Place the kelp in a saucepan in the one litre of water and leave it to soak for at least two hours to properly expand, but for no more than five hours as it will become bitter.
* Then put the saucepan on a high heat.
* Just before the water reaches boiling point, when it just begins to bubble, use chopsticks or other suitable utensils to remove the kelp.
* Keep the water boiling for one more minute. Turn the heat off and pour in the 50 millilitres of cold water to cool it quickly

Bonito flakes
* Add the 20 grams of bonito flakes and leave them to soak for about 15 minutes. By this time all of the flakes will have sunk to the bottom.

Time to strain
* Put the sieve lined with the muslin cloth over the bowl and strain the Dashi through.
* Gather the cloth from each corner and carefully lift to create a pouch containing the bonito flakes.
* Squeeze the cloth gently to aid the liquid through, but don't press too hard or wring it, just let it drip.

Start your Indian meal in style with this traditional chutney. Follow Indian home cooking expert Manju Malhi for a no fuss, classic mango condiment.

SERVING : 4

Preparation Time : 4 minutes
Cooking Time : 7 minutes

INGREDIENTS
2 medium ripe mangos
2 tbsp vegetable oil
2 dried red chillies
2 black peppercorns
pinch cumin seeds
1/4 tsp coriander seeds
1/4 tsp onion seeds, also known as nigella seeds
1/4 tsp mustard seeds
1/2 tsp salt
1 tsp sugar
1/4 tsp paprika
1 tbsp lemon juice

1 vegetable peeler
1 chopping board
1 non-stick frying pan
1 mixing bowl
1 wooden spoon
1 teaspoon
1 tablespoon
some plates
1 air-tight storage jar

PROCESSING METHOD

Mango
* Begin by carefully peeling 2 fresh mangos. If the mangoes are really ripe, you'll be able to remove some of the skin with your hands.
* Cut away as much of the flesh as possible, leaving the stone.
* Put the flesh into a bowl, and use a spoon to roughly mash it into pulp.

Fry spices
* Heat 2 tablespoons of vegetable oil in a non-stick pan over a medium heat.
* Then add 2 dried red chillies, 2 black peppercorns, a pinch of cumin seeds, 1/4 of a teaspoon of coriander seeds, 1/4 of a teaspoon of onion seeds, and 1/4 teaspoon of mustard seeds. The seeds will pop and sizzle.

Add more spices
* Now stir half a teaspoon of salt, 1 teaspoon of sugar, and a quarter of a teaspoon of paprika into the pan.

Add lemon
* Add 1 tablespoon of fresh lemon juice, and stir. Turn the hob down to a low heat.

Add mango
* Now add the mashed mango pulp.
* Continue to cook over a low heat for 5 minutes, stirring occasionally.

Serve
* You can keep the chutney for up to a week, in an airtight container in the fridge.