Healthy muffins are just right for stews, soups

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In this savory quinoa muffin recipe, grated apple adds moisture, quinoa adds protein and sharp Cheddar cheese makes these healthy muffins a perfect pairing for soups and stews.

Apple-Cheddar Quinoa Muffins

To make ahead: Individually wrap in plastic and freeze airtight for up to one month. To reheat frozen muffins, wrap in a paper towel and microwave on high for 30 to 60 seconds.

1 cup quinoa flour (see notes)

1 cup whole-wheat pastry flour (see notes) or gluten-free flour blend

4 teaspoons baking powder

1 tablespoon sugar

1/4 teaspoon salt

2 large eggs

1 cup buttermilk (see notes)

1 cup grated peeled apple

2 tablespoons extra-virgin olive oil

2 tablespoons minced fresh chives or scallion greens

1 cup shredded sharp cheddar cheese, divided

Preheat oven to 375 degrees. Coat a 12-cup muffin tin with cooking spray or line with paper liners and spray the liners.

Whisk quinoa flour, whole-wheat flour (or gluten-free flour blend), baking powder, sugar and salt in a large bowl.

Whisk eggs, buttermilk, apple, oil and chives (or scallions) in a medium bowl. Add the wet ingredients to the dry ingredients. Add half the cheese and stir just until the dry ingredients are moistened; do not overmix. Spoon the batter into the prepared muffin tin. Sprinkle the remaining cheese on top.

Bake the muffins until golden brown and a skewer inserted in the center comes out clean, 20 to 25 minutes. Let cool in the pan for 10 minutes before serving.

Recipe notes: Look for quinoa flour in the baking section or near gluten-free flours. To make your own, grind whole grains of quinoa into a powder in a clean coffee grinder.

No buttermilk? You can make “sour milk” as a substitute: mix 1 tablespoon lemon juice or vinegar into 1 cup nonfat milk; let stand for about 10 minutes before using so the acid can sour the milk. Serves 12.

Per serving: 169 calories; 7 g fat (3 g saturated fat; 37 percent calories from fat); 19 g carbohydrates; 4 g sugar; 10 mg cholesterol; 306 mg sodium; 6 g protein; 3 g fiber.

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