Wholegrain bread: 60g (2 slices), Low-fat cottage cheese: 60g (4 tbsp), Fresh ginger: 2g (1/2 tsp, finely grated), Fresh pear: 100g (1 small, thinly sliced), Sunflower seeds: 10g (1 tbsp), Unsweetened soya milk: 100ml, Matcha tea: 1 serving (1 tsp matcha powder + 100ml hot water)
1. Toast 2 slices of wholegrain bread until golden brown. 2. In a small bowl, mix 60g low-fat cottage cheese with 2g finely grated fresh ginger. 3. Spread the mixture onto the toast. 4. Top with 100g thinly sliced pear and sprinkle with 10g sunflower seeds. 5. For the matcha tea: Sift 1 tsp matcha powder into a cup. Add hot water (not boiling, around 70°C/160°F) and whisk until smooth. Add 100ml unsweetened soya milk and whisk again until frothy. 6. Serve alongside the toast.
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