I took 3 tablespoons of oatbran and mixed it with about 1 small coffee cup of black strong coffee from my machine (but instant will do) added a couple of drops of caramel sugar free syrup but have also used vanilla essence, orange essence or any flavour that you might like mixed all together in a little mug/cup and left to thicken up for about 15 mins ( stirring every now and then).
In the meantime I took 5 tablespoons of fromage frais, 3 tablespoons of quark and mixed them together adding a few drops of vanilla essence and two teaspoons of splenda.
You are then ready to assemble! i would suggest a small tumbler or even old cleaned yog pot (depending on if you need posh presentation!)
Start with a small layer of coffee oatbran, then add fromage frais mix and keep layering until you end with your topping as fromage frais.
I then finished off with the smallest pinch of coco powder as a dusting.
Then put in the fridge to set for 30 mins ( if you can wait that long!)
Adjust the servings from the recipe to match the oat bran requirements of your phase!
Ideally dairy products should be 0% fat, but up to 2% is allowed as long as it has no added sugar.
Dairy should also be kept down to a total of 1kg per day.
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