Masak Masak Ala Emak

  Berry yoghurt A luscious, fruity yogurt that makes a satisfying breakfast. Using frozen berries saves money and they make a delicious juice as they thaw. As part of an  Intermittent diet  plan, 1 serving provides: Your daily piece of fruit 2 of your 3 daily low-fat dairy portions This meal provides 149 kcal per portion. Ingredients 175g/6oz frozen mixed berries, defrosted 340g/12oz fat-free Greek yoghurt 10g/¼oz flaked almonds, toasted Recipe tips Method Spoon the yoghurt into two glasses, top with half the berries, and then repeat the layers. Sprinkle with the flaked almonds and serve. https://www.bbc.co.uk/food/recipes/berry_yoghurt_95274

  Cinnamon porridge with grated pear This porridge is made with water and skimmed milk to keep the calories low. A little ground cinnamon makes it taste sweeter without adding calories and it is topped with juicy grated pear.

  Banana cocoa crunch overnight oats You can toast a bigger batch of oats and nuts if you want to make this over several days. They will keep for about a week. Ingredients 40g/1½oz rolled oats (use gluten-free oats if required) small handful hazelnuts 150ml/5fl oz milk or soya milk 1 tbsp maple syrup ½ banana, chopped 1 tsp cocoa nibs Method Preheat the oven to 200C/180C Fan/Gas 6. Put the oats and hazelnuts on a baking tray and toast for 7 minutes, until they smell fragrant. Alternatively, toast them in a frying pan. Set aside to cool. Roughly chop the hazelnuts and put them in a lidded jar. Add the oats. Pour over the milk and maple syrup and top with the banana and cocoa nibs. Leave overnight in the fridge. To serve, top with more banana and cocoa nibs if you like. https://www.bbc.co.uk/food/recipes/banana_cocoa_crunch_06267

  Porridge with berries The perfect winter breakfast, this creamy-tasting porridge is topped with great value thawed frozen fruit and toasted flaked almonds for extra protein. With a GI of 51 this meal is  high protein, low GI . Ingredients 80g/2¾oz whole rolled porridge oats 200ml/7fl oz semi-skimmed milk 150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed 15g/½ozoz flaked almonds, toasted 150g/5½oz fat-free natural fromage frais Recipe tips Method Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais.

Eggy bread Rachel Phipps' quick and cheap eggy bread is great for breakfast or an afternoon snack. Serve with your favourite sauce. Each serving provides 372 kcal, 19g protein, 47g carbohydrate (of which 3g sugars), 12g fat (of which 2g saturates), 3g fibre and 1.3g salt. Ingredients 1 large free-range egg ½ tbsp milk vegetable oil 2 thick slices of bread, halved salt and freshly ground black pepper tomato ketchup or brown sauce, to serve Recipe tips Method Beat together the egg, milk and a generous amount of salt and pepper in a shallow bowl. Heat enough oil to just cover the bottom of a large frying pan over a medium heat. When the oil starts to shimmer, dip the bread into the egg mixture and add it to the pan. Cook for 5 minutes on each side, or until golden-brown. Serve with tomato ketchup or brown sauce. https://www.bbc.co.uk/food/recipes/eggy_bread_11076

  Smashed avocado on toast So simple and delicious, this is perfect when you need a quick and nutritious breakfast or snack. Ingredients 1 ripe avocado, peeled and de-stoned 1 pinch dried chilli flakes ½ small garlic clove, finely grated ½ lime, juice only sea salt extra virgin olive oil 1 slice sourdough, toasted few sprigs fresh coriander, chopped How-to-videos Method Place the avocado in a bowl and add the chilli, garlic, lime juice, salt and a drizzle of extra virgin olive oil. Mash with a fork to the desired consistency. It can be as chunky or smooth as you like. Spread on the toast and garnish with coriander leaves. https://www.bbc.co.uk/food/recipes/smashed_avocado_on_toast_89082

  Stuffed peppers These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is  high protein, low GI  and provides 373 kcal per portion. Ingredients 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sli

  Blackberry and apple crumble smoothie Mix up this high-protein fruit smoothie, with oats and almonds, for a fibre-filled start to the day. Equipment and preparation: For this recipe you will need a blender that can crush ice. If your blender cannot crush ice you will need to defrost the berries. With a GI of 45 this meal is  high protein, low GI . Ingredients 300g/10½oz frozen mixed berries 1 apple, cored and sliced 200ml/7floz semi-skimmed milk 150g/5½oz fat-free natural yoghurt 25g/1oz porridge oats, with extra fibre 10g/¼oz  flaked almonds Recipe tips Method Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Recipe Tips If making for the following day, keep in the fridge and add extra water or milk as the oats will continue to thicken as the smoothie stands. Use any frozen fruit you fancy for quick smoothies –

Cheese and ham omelette   Try this classic omelette for brunch or serve with lots of green salad for a quick and satisfying dinner. Each serving provides 492 kcal, 39g protein, 0g carbohydrates (of which 0g sugars), 37g fat (of which 17g saturates), 0g fibre and 3.3g salt. Ingredients 3 free-range eggs 10g/½oz unsalted butter 30g/1oz cheddar, preferably Montgomery cheddar 1 thick slice ham, finely chopped salt and freshly ground black pepper Method Gently beat the eggs together in a mixing bowl and season, to taste, with salt and pepper. Heat the butter in a frying pan until foaming. Pour in the eggs and cook for a few seconds, until the bottom of the omelette is lightly set. Push the set parts of the omelette into the uncooked centre of the omelette. Cook again, until the omelette has set further, then push those set parts into the centre of the omelette again. Repeat the process until the eggs have just set but the omelette is still soft in the centre. Put the cheese and three-quarte

  Lighter creamy mushrooms on toast So creamy and luxurious you'll never realise this breakfast is only 200 kcal and counts as one of your five-a-day. Each serving provides 200 kcal, 17g protein, 14g carbohydrate (of which 3g sugars), 8g fat (of which 3g saturates), 3g fibre and 1.4g salt. Ingredients 1 tsp rapeseed oil 80g/3oz button mushrooms, roughly chopped 32g/1oz reduced-fat smoked baco n  medallion, roughly chopped, 2 spring onions, thinly sliced 1 garlic clove, finely chopped ½ small lemon, juice only 1 level tbsp half-fat crème fraîche 30g/1oz slice wholemeal or granary bread salt and freshly ground black pepper, to taste 1 tbsp chopped fresh chives (optional) Method Heat the oil in small frying pan over a medium heat. Add the mushrooms, bacon, spring onions and garlic and cook for 1–2 minutes. Add the lemon juice, then cover with a lid and cook over a low heat for 5 minutes, or until the mushrooms are cooked. Remove from the heat, stir in the crème fraîche and chives, if

  Boiled egg with rye bread soldiers Go to work on an egg, they say. We agree that a simple boiled egg makes a great filling breakfast. For a little more fibre make rye bread soldiers.