A summer favorite, cherries deliver great flavor and have powerful nutrients that can help arthritis and gout symptoms. Also, they can help fight cancer and improve your sleep. The fiber in these muffins can help you feel full for hours.

Makes 12

1½ cups whole wheat pastry flour

½ cup almond flour*

1 tsp. cinnamon

1 tsp. baking powder

½ tsp. baking soda

¼ tsp. salt

2 large eggs

¾ cup reduced-fat sour cream

½ cup natural cane or regular sugar

1/3 cup canola or light olive oil

1 tsp. almond extract

1½ cups pitted and quartered fresh cherries

*Almond flour, also called almond meal, is available at health-food stores and in the gluten-free section of larger grocery stores. Keep it in the refrigerator or freezer to maintain freshness.

Preheat oven to 350 degrees. In a large bowl, mix together flours, cinnamon, baking powder, baking soda and salt. In a separate bowl, lightly beat eggs, then stir in sour cream, sugar, oil and almond extract. Gently mix wet ingredients with dry ingredients. Fold in cherries. Divide batter among 12 greased or paper-lined muffin cups. Bake for 22 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let cool several minutes before unmolding.

Per muffin: 183 calories, 5g protein, 12g fat (2g saturated), 16 g carbohydrates, 71 mg sodium, 3g fiber