I always love to encourage DIY – in the kitchen, that is! There is great satisfaction in making food yourself and then listening to the appreciation. It is particularly worthwhile if we are replacing convenience snacks that may have a lot of additives with ingredients that we know from our own kitchen.

You will be surprised at how easy it is to make your own hummus. This is a great snack to enjoy any time of the day and ideal in the afternoon to see you through to dinnertime.

We all like a bit of sweetness, and these nutty energy bites are sweet without being overpowering. I have to admit that I love one after a workout in the gym. I know you might think that defeats the purpose, but I stick to one and then get back to work. If kept in an airtight container, they stay fresh for up to two weeks in the fridge.

Kale crisps only take a few minutes to prepare and less than 10 to cook. This is a great way to get used to eating kale, smooth or curly. The curly is easier to find and it is well worth giving this recipe a try.

Happy cooking,

Neven

The Nation’s Favourite Healthy Food by Neven Maguire is published by Gill Books, priced at €22.99

Tuna and Hummus Bruschetta

Serves four

8 slices of sourdough bread

olive oil, for drizzling

1 garlic clove, cut in half

2 vine-ripened tomatoes, sliced

handful baby spinach leaves

2 x 120g cans tuna in spring water, drained

2 tbsp rinsed capers

For the hummus

400g can chickpeas, drained and rinsed

2 garlic cloves, crushed

1 tbsp light tahini (sesame seed paste)

1 tsp ground cumin

1 tsp smoked paprika

2 tbsp lemon juice

2 tbsp extra-virgin olive oil

5 tbsp water

sea salt and freshly ground black pepper

fresh flat-leaf parsley and basil leaves, to garnish

1 To make the hummus, place the chickpeas in a food processor. Add the garlic, tahini, cumin and smoked paprika. Blend to a paste.

2 Add the lemon juice, olive oil and water through the feeder tube, then season to taste and blend for a few minutes. Remove from the food processor and place in a suitable container with a lid or cover with cling film. This can be made a few days ahead and stored in a fridge.

3 Toast the sourdough bread in a toaster or grill under a medium heat until golden. Drizzle each one with a little olive oil and rub with the cut garlic clove.

4 Spread the brushetta thickly with the hummus and then arrange the tomato slices on top with the spinach, followed by chunks of the tuna and a sprinkling of the capers.

5 Divide the brushetta among plates or use one large platter, then season with pepper and scatter over the parsley and basil to serve.

Kale Crisps

Serves four

1 bunch kale

1 tbsp olive oil

¼ tsp sea salt

1 Preheat the oven to 150°C (300°F), Gas mark 2. Wash the kale and dry it very well. Using a paring knife or kitchen scissors, trim the ribs out of the kale leaves and discard. Cut the remaining kale into pieces, each one roughly 5cm (2in).

2 Place the kale in a large bowl and drizzle over the olive oil and then toss gently but thoroughly, making sure each piece is well coated.

3 Arrange on large baking sheets lined with parchment paper in a single layer and sprinkle with the salt.

4 Bake for eight to 12 minutes, until just crisp. After eight minutes, start checking – it’s important not to overcook or they’ll burn. I find that some varieties just cook faster than others.

5 Remove from the oven and leave to cool for a minute or two, then tip into a bowl and serve immediately.

Nutty Energy Bites

Makes 25

50g (2oz) Brazil nuts

50g (2oz) cashew nuts

100g (4oz) flaked or blanched almonds

3 tbsp pumpkin seeds

50g (2oz) goji berries, very finely chopped

100g (4oz) desiccated coconut

pinch of sea salt

4 tbsp honey

1 tsp vanilla extract

4 tbsp peanut butter (no added sugar/salt)

4 tbsp coconut oil

1 Place the Brazil nuts in a food processor with the cashew nuts, almonds and pumpkin seeds and then pulse until finely chopped (but do not pulse too long, as you do not want the nuts to turn to a paste).

2 Tip them into a bowl and stir in the goji berries with half of the desiccated coconut and a pinch of sea salt.

3 Melt the coconut oil in a pan, and once it is melted remove from the heat, then stir in the honey, vanilla extract and peanut butter. Mix well in the pan using a whisk or a fork.

4 Pour this over the nut mixture and stir together until it is all evenly combined. Leave to harden in the fridge for one to two hours.

5 Use a small ice cream scoop to shape the mixture into balls. Sprinkle over the remaining desiccated coconut or roll each ball in it. Place back in the fridge for two to three hours to firm up. Serve straight from the fridge. CL