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 bo...