2 nutritious homemade breakfast cereals

Cereals are a frequent drain on the family budget. These homemade alternatives have less sugar and salt and more fibre, making them a much healthier choice for you and your family.

This is a favourite Swiss-German morning cereal based on oats and fruit. Packaged versions are quite pricey and not nearly as good. Here's how to make your own.

What you need:

• 500 g (2 c) old-fashioned oats
• 50 g (1/4 c) sunflower kernels
• 50 g (1/4 c) sliced almonds
• 75 g (1/3 c) finely chopped dates
• 30 ml (2 tbsp) oat bran
• 225 g (1 c) bran flakes
• 50 g (1/4 c) toasted wheat germ
• 50 g (1/4 c) raisins
• 15 ml (1 tbsp) sugar

What to do:

1. Preheat the oven to 175°C (350°F). In a 40 x 25 centimetre (15 x 10-inch) baking pan, combine the oats, sunflower kernels, and almonds. Bake for 10 to 15 minutes or until the almonds are almost golden.

2. In a large bowl, combine the dates and oat bran, and stir to coat the fruit with the bran. Add the toasted oat mixture, bran flakes, wheat germ, raisins, and sugar. Stir to gently combine all the ingredients.

3. Place the muesli in an airtight container or a self-sealing plastic bag. Label and date, and store in a cool, dry place. Makes 875 grams (three and a half cups), about seven servings.

Packed with protein and high in complex carbohydrates, this tasty mix will keep you going well into lunchtime. Here's how to make your own:

What you need: 

• 500 g (2 c) one-minute oatmeal
• 225 g (1 c) crumbled shredded wheat
• 225 g (1 c) bran or bran cereal
• 225 g (1 c) wheat germ
• 225 g (1 c) unsalted walnuts, almonds, pecans, or cashews
• 125 g (1/2 c) chopped pitted dates
• 225 g (1 c) chopped dried prunes, apricots, pears, apples, or bananas
• 225 g (1 c) light or dark raisins
• 225 g (1 c) instant nonfat dry milk

What to do:

1. In a large bowl, combine the oatmeal, wheat flakes, bran, wheat germ, and nuts. Add the dates and dried fruit, and toss to combine the ingredients and coat the fruit with the oatmeal mixture. Add the raisins and dry milk, and stir gently to combine the ingredients thoroughly.

2. Place the cereal in an airtight container or self-sealing plastic bag. Label and date, and store for up to two months in the refrigerator. Makes about 2.3 kilograms (nine and a half cups).

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