The amount of fiber in cereal has received a

The amount of fiber in cereal has received a great deal of media attention in recent years. Cereal is one of the most important ways of getting natural dietary fiber.

The question is, how much fiber is best? Research evidence isn’t clear enough for a precise recommendation. Probably the best approach is to eat five to nine servings of fruits and vegetables, including ( legumes each day, and make sure at least half of the grain products eaten are whole grain.

If the fiber content is not declared on the label, examine the ingredient list, remembering that refined grains have lost most of the fiber.

Almond Crunch Cereal

Preheat oven to 225 degrees.

3 cups uncooked, old fashioned, rolled oats

1-1/2 cups dry coconut shreds, unsweetened

1/2 cup wheat germ or soy grits, if preferred

1 cup sunflower seeds

1/4 cup sesame seeds

1/2 cup raw honey

1/4 cup oil

1/2 cup cold water

1 cup slivered, blanched almonds

1/2 cup raisins (optional)

In a large mixing bowl, combine rolled oats, coconut, raw wheat germ or soy grits, sunflower seeds, and sesame seeds. Toss ingredients together thoroughly.

Combine honey and oil. Add to dry ingredients, stirring until wellmixed. Add the cold water, a little at a time, mixing until crumbly.

Pour mixture into a large, heavy, shallow baking pan which has been lightly brushed with oil. Spread mixture evenly to edges of pan.

Place pan on middle rack of a preheated oven and bake for 1-1/2 hours, stirring every 15 minutes. Add one cup slivered almonds and continue to bake for one-half hour longer, or until mixture is thoroughly dry and light brown in color. Cereal should feel crisp to the touch.

Turn oven off and allow cereal to cool in oven. If raisins are to be added to cereal, do so at this point.

Remove cereal from oven — cool and put in a tightly-covered container. Store in a cool, dry place.

Serve plain or with fresh fruit. Yield: 8 cups.