Recipe to beat high blood pressure: peaches and cream quick bread

Fresh peaches and lush (but fat-free) sour cream combine in a delicious tea bread. This bread is at its very best when you can get freshly picked, tree-ripened local fruit.

Preparation time: 15 minutes 

Cooking time: 1 hour plus cooling

Serves 16

• 2 medium peaches
• 350 g (1 1/2 c) all-purpose flour
• 175 g (3/4 c) whole-wheat flour
• 50 g (1/4 c) toasted wheat germ
• 175 g (3/4 c) sugar
• 5 ml (1 tsp) baking soda
• Salt to taste
• 125 g (1/2 c) fat-free sour cream
• 1 large egg plus 2 large egg whites
• 30 ml (2 tbsp) extra-light olive oil
• 5 ml (1 tsp) almond extract

1. Preheat oven to 180°C (350°F). Lightly spray a 23 x 13-centimetre (9 x 5-inch) loaf pan with nonstick cooking spray.
2.  Blanch peaches in medium pot of boiling water for 20 seconds. Peel, pit and finely chop peaches (you should have about 250 grams (1 cup).
3.  Combine all-purpose flour, whole-wheat flour, wheat germ, sugar, baking soda and salt in large bowl.
4. Combine sour cream, whole egg, egg whites, oil and almond extract in small bowl. Make well in dry ingredients, pour in sour-cream mixture, and stir just until combined. Fold in peaches.
5. Spoon batter into pan, smoothing top. Bake until cake tester inserted in centre comes out clean, about 1 hour. Cool in pan on rack for 10 minutes, then turn out onto rack to cool completely before slicing.

• Try plums or nectarines in place of peaches. Blanch them the same way you would do the peaches.• If fresh peaches are unavailable, canned peaches are fine.

• Peaches are an excellent source of vitamins A and C.
• Clinical studies suggest that vitamin C may have a benefit by widening blood vessels and promoting excretion of environmental toxins, such as lead, which can contribute to high blood pressure.

Key nutrients per serving: 140 calories, 20 calories from fat, 3 g fat, 0 g saturated fat, 0 g trans fat, 4 g protein, 25 g carb, 1 g fibre.

Blood pressure nutrients: 1 mg vitamin C, 18 mg Magnesium, 86 mg potassium, 17 mg calcium.