Recipe to beat high blood pressure: maple and toasted-walnut quick bread

This healthy quick bread has it all: just the right amount of sweetness, a delicious moist crumb and the toothsome crunch of nuts throughout. The only thing it doesn't have is lots of fat and cholesterol.

Preparation time: 15 minutes

 Cooking time: 50 minutes plus cooling

Serves 16

• 675 g (2 3/4 c) self-rising flour
• 75 g (1/3 c) margarine
• 250 ml (1 c) maple syrup
• 1 egg, lightly beaten
• 150 ml (2/3 c) evaporated fat-free milk
• 5 ml (1 tsp) vanilla
• 125 g (1/2 c) walnuts, toasted and chopped

1. Preheat oven to 180°C (350°F). Lightly coat 23 x 13-centimetre (9 x 5-inch) loaf pan with nonstick cooking spray. Put flour into large bowl and make a well in the centre.
2. Beat margarine in medium bowl with wooden spoon until creamy; blend in syrup. Beat in egg, and then milk and vanilla. Pour mixture into well of flour and stir just until flour disappears. (Do not overbeat; a few lumps are okay.) Stir in walnuts.
3.  Scrape batter into loaf pan. Bake until golden brown and a toothpick inserted in centre comes out with moist crumbs, about 50 minutes. If bread browns too fast, loosely cover with foil (shiny side up) during last 15 minutes of baking.
4. Cool in pan on wire rack 10 minutes. Turn bread onto rack to cool.

• For a different nutty flavor, use toasted pecans or toasted slivered almonds in place of the walnuts.
• This bread is equally delicious with almond extract instead of vanilla.

• There is some evidence to suggest that eating unsalted nuts may help relieve high blood pressure. Nuts are a good source of monounsaturated fat and are high in fibre. Walnuts, in particular, are heart-healthy. They contain alpha-linolenic acid, an omega-3 fat that may lower risk for heart attack, and ellagic acid, an antioxidant compound. Store nuts in a cool, dry place or in the refrigerator for longer-lasting freshness.

Key nutrients: 200 calories, 60 calories from fat, 7 g fat, 1 g saturated fat, 1 g trans fat, 4 g protein, 31 g carb, 1 g fibre, 280 mg sodium.

Blood pressure nutrients: 0 mg vitamin C, 15 mg magnesium, 130 mg potassium, 117 mg calcium.