Is cereal — especially granola — good for you?

Many of us grew up with cereal for breakfast, especially on busy school days. Overall sales of dry cereals has dropped in the last few years, because of negative press about everything from high sugar content to partially hydrogenated oils and artificial ingredients. The “wholesome” cereals, according to “Eat This, Not That” by David Zinczenko, are a select few that are low in sugar and fat, while also high in fiber and whole grains.

Since today is National Cereal Day, I decided to explore some “make-your-own” options. After all, the best way to know what you and the keiki are eating, is to start at the source by selecting and preparing ingredients at home.

Low-fat granola sounds like an oxymoron, but if you focus on healthy fats, and include plenty of fiber and whole grains, you can create a “House Blend” that could become a beloved family tradition. Here are a few recipes I found in my search.

Low-fat winter fruit granola

Only a small amount of canola oil is used in this mix of fruit and nut granola. Recipe from “The Best Life Diet” by Bob Greene; makes about 6 cups.

4 cups regular rolled oats

1/4 cup unprocessed wheat bran

2 tablespoons canola oil

1/3 cup maple syrup

1 teaspoon vanilla extract

1/4 teaspoon almond extract

1/2 cup sliced almonds

1/2 cup chopped dried pears or apples

1/4 cup dried cranberries

1/4 cup chopped dates

2 tablespoons chopped crystallized ginger

Preheat oven to 325 degrees. On a large baking sheet, combine oats and bran; set aside. In a small pan over medium heat, stir canola oil, maple syrup, vanilla and almond extracts. When mixture starts to bubble, pour over oat mixture and mix well. Bake for 10 minutes, then add almonds and stir thoroughly. Bake about 10 minutes more, until oats and almonds are lightly toasted, stirring halfway through. Stir in pears or apples, cranberries, dates and ginger; bake about 5 minutes longer, until oats are crisp. Remove from oven and stir, then cool for 5 minutes and stir again. When completely cool, store in an air-tight container for up to four weeks.

Stove top granola

Molly Katzen, author of the “Still Life With Menu” cookbook, offers a granola recipe with no added oil. You can skip the oven, and prepare it on the stove in 30 minutes or less; makes about 3 cups.

1 cup rolled oats

1/3 cup chopped nuts

1/3 wheat germ

1/3 cup sesame seeds

1/3 cup sunflower seeds

1/3 cup shredded unsweetened coconut

2 to 4 tablespoons packed brown sugar

1/4 teaspoon salt

1 to 2 tablespoons carob powder (optional)

Heat a large heavy skillet. Add oats and nuts; stir over medium heat about 5 minutes, until beginning to toast. Add wheat germ, sesame and sunflower seeds, and coconut; stir frequently about 10 minutes. Sprinkle in the brown sugar, salt and carob powder if using. Stir for 3 to 5 minutes more, until sugar melts slightly, coating the other ingredients. Remove from heat, cool to room temperature, and store in a clean, tightly-lidded jar.

Suzanne’s famous cashew granola

Not too sweet, tastes wholesome, and a favorite of Margaret Fox, author of “Café Beaujolais” who used her friend’s recipe at the Mendocino, California, restaurant of the same name. Makes about 7 cups.

4 cups regular (not instant or quick-cook) oats

2/3 cup wheat germ

2/3 cup unsweetened big flake coconut

6 tablespoons sesame seeds

6 tablespoons sunflower seeds

1/2 cup cashews, in pieces, or sliced almonds, or both

2/3 cup corn oil (I prefer sunflower oil)

1/3 cup honey

1 teaspoon vanilla

1/4 teaspoon salt

1/2 cup dried fruit and/or raisins

In a large bowl, combine oats, wheat germ, coconut, sesame seeds, sunflower seeds, and nuts; set aside.

In a saucepan, combine oil, honey, vanilla and salt; cook over low heat until honey is melted. Pour over dry mixture; blend thoroughly. Spread out on a lightly-greased 10-by-15 sheet pan. Bake in preheated 300-degree oven for 35 to 45 minutes, stirring every 10 minutes. Cool thoroughly, add dried fruit and/or raisins, and store in an airtight container.

Instant granola

Six ingredients, stove top preparation — what could be easier? Recipe from “The Big Book of Breakfast” by Maryana Vollstedt; makes 2 or 3 servings.

2 tablespoons butter (can use butter substitute if preferred)

2 tablespoons honey

2 tablespoons sesame seeds

1 or 2 tablespoons unsalted sunflower seeds

1 cup quick oats

3 tablespoons chopped walnuts

In a large nonstick skillet over medium heat, melt butter. Add honey, sesame seeds and sunflower seeds; cook, stirring for 2 minutes. Add oats and nuts; toss and turn with two wooden spoons until golden, about 5 minutes. Spread on a piece of aluminum foil to cool. Serve warm or cooled. Store in an airtight container.