Once upon a time we considered chocolate decadent — a forbidden fruit, if you will.

But no more.

Today chocolate is an elixir of health.

It is credited with everything from improving blood circulation,  to lowering blood pressure, reducing stress, improving sleep, cutting the risk of heart disease, increasing memory, rejuvenating skin and even overcoming chronic fatigue syndrome.

Chocolate — especially dark chocolate — is being touted as a new health food. Chocolate companies are creating new candy bars and chocolate products on the very notion of  “Eat it. It’s good for you. Eat as much as you want.”

Sorry to disappoint you, but for all of the delicacy’s benefits, overindulgence will result in more harm than good, said nutritionist Nikki Ford of LifePointe Center.

“Chocolate alone is not a magic pill,” Ford said. “ Just like red wine, a certain amount of it is good for you, and there are no extra benefits from drinking more. More is not necessarily good.”

The truth is: Chocolate in moderation can be good for you.

Chocolate contains flavonoids, which naturally occur in plant- based foods. In plants, flavonoids repair damage and shield against environmental toxins.

Studies find that human consumption of flavonoids — a type of antioxidant — has similar benefits, helping the body resist damage from free radicals, which increase plaque and cholesterol in the body.

In general, the darker the chocolate the higher the antioxidant levels, and the better it is for you. Cocoa — the unsweetened bitter kind — has the highest concentration of antioxidants, followed by dark chocolate, then milk chocolate, said Ford. As a rule of thumb, the more chocolate is processed, the more flavonoids are lost. And white chocolate, has no benefits as it does not contain flavonoids.

Cranberries, apples, peanuts, onions, tea and red wine, also contain high levels of flavonoids.

But let’s face it — few can compete with the taste of, and craving for, chocolate.

So just how good for you is chocolate?

Here’s the the current research:

* Hearts — Studies out of Harvard University  School of Public Health, Pennsylvania State University and Germany, found flavonoid-rich chocolate increased blood flow, reduced platelet stickiness and clotting, lowered levels of LDL (bad) cholesterol and improved levels of HDL (good) cholesterol.

* Blood — In a Tufts University study, people with hypertension who ate 3.5 ounces of dark chocolate per day for two weeks, saw a significant decrease in their blood pressure (As an aside, these participants had to cut 400 calories a day from elsewhere in their diet.)

* Muscles — An Indiana University study found elite cyclists who drank chocolate milk between workouts scored better on fatigue and endurance tests, than those who consumed sports drinks.

* Skin — A German researcher had women drink one-half cup extra-flavonoid-enriched cocoa every day for three months. At the end of the study these cocoa-drinking women had moister and smoother skin, and when exposed to ultraviolet light had less redness and scaliness.

* Brains — Preliminary research at Wheeling Jesuit University in West Virginia indicates eating chocolate may improve memory, attention span, reaction time and problem-solving skills by increasing blood flow to the brain, according to “Health” magazine.

* Stress and pain — Chocolate contains a variety of chemicals that trigger calming and pain-reducing effects in humans, according to an article on immunesupport.com. Tryptophan, an essential amino acid, produces serotonin, which lessens anxiety, and endorphins, which reduce sensitivity to pain. Anandamide, a chemical that binds to certain receptors in the brain, promotes relaxation and produces a “high” slightly similar to marijuana.

And immunesupport.com says researchers from the Harvard School of Public Health, have data showing that people who eat chocolate or sweets up to three times a month, live almost a year longer than those who eat less of the sweet stuff or avoid junk food altogether.

Unfortunately all this good news does not give us license to go out and eat all the chocolate our stomachs can hold.

You have to factor in fat content and calories, Ford said.

“Don’t go overboard,” she said. One ounce a day is plenty.

And remember, while it is fine to include chocolate in your meal plan, remember to take out a corresponding number of calories and fat from other less nutritious foods.

“Evaluate the rest of your diet,” Ford said. “Are you getting antioxidants, fruits, vegetables and whole grains from other sources as well?”

Reach Erin Andersen at 473-7217 or eandersen@journalstar.com.

Recipes

Chocolate Orange French Toast

¾ cup  semisweet chocolate chips

¼ cup unsalted butter

2 tablespoons packed light brown sugar

1 tablespoon unsweetened Dutch-process cocoa powder

¼ teaspoon ground cinnamon

8 slices French bread, about ½-inch thick (see tip, below)

5 eggs

½ cup orange juice

½ cup milk

2 tablespoons orange liqueur

1 teaspoon vanilla

2 tablespoons butter

Warm maple syrup (optional)

Orange slices (optional)

In a food processor fitted with a metal blade, mix together chocolate chips, butter, brown sugar, cocoa powder and cinnamon. Process until blended but still somewhat chunky.

Spread mixture on four of the bread slices. Top with remaining slices.

In a large bowl, whisk eggs. Add orange juice, milk, orange liqueur and vanilla. Whisk well. Carefully dip each sandwich in egg mixture, turning to coat each side well.

In a large skillet over medium heat, melt butter. Carefully place dipped sandwiches in skillet and cook until browned and crisp on both sides, about 3 to 5 minutes. If sandwiches start to slide apart, gently press down on tops with spatula.

Serve French toast with warm maple syrup and fresh orange slices, if desired.

Tip: If you are using a narrow loaf of bread, such as a baguette, just increase the number of French toast sandwiches per serving. Depending on the size of bread used, there will probably be some extra batter and filling. Do not use sourdough bread for this recipe. Makes 4 servings.

 From “300 Best Chocolate Recipes” by Julie Hasson (Robert Rose, $19.95 paperback)

Chocolate Espresso Lava Cakes

Six 1-cup ovenproof ceramic coffee mugs, greased

1 cup all-purpose flour

¾ cup unsweetened Dutch-process cocoa powder 

5 teaspoons instant espresso powder

1½ teaspoons baking powder

1 cup butter, melted

1 cup granulated sugar

1 cup packed light brown sugar

4 eggs 

1½ teaspoons vanilla

¼ teaspoon almond extract

¾ cup semisweet chocolate chips

Topping

1 cup whipping (35 percent) cream, chilled

3 tablespoons confectioners’ (icing) sugar

1 teaspoon instant espresso powder

In a medium bowl, sift together flour, cocoa powder, espresso powder and baking powder.

In a large bowl, whisk together melted butter and granulated and brown sugars until well blended. Whisk in eggs, one at a time, then vanilla and almond extract. Whisk in flour mixture. Divide batter among prepared coffee mugs (about 2/3 cup in each). Top each with 2 tablespoons of the chocolate chips. Gently press chips into batter. Cover and refrigerate mugs for at least 1 hour or for up to 1 day.

For topping: In a medium bowl, combine cream, confectioners’ sugar and espresso powder. Whisk until stiff peaks form. Chill for 1 hour.

Preheat oven to 350 degrees F.  Let mugs with batter stand at room temperature for 5 minutes. Bake, uncovered, until cakes are puffed and crusty and tester inserted into center comes out with thick batter attached, about 30 minutes. Let cool in mugs on a rack for 5 minutes. Top hot cakes with espresso whipped cream and serve.

Tip: This recipe calls for large eggs. Using medium or extra-large eggs may adversely affect the outcome of the recipe. Makes 6 servings.

 From “300 Best Chocolate Recipes” by Julie Hasson (Robert Rose, $19.95 paperback)

 

Chocolate Biscotti

2½ cups all-purpose flour

½ cup unsweetened cocoa powder

1½ teaspoons baking powder

1/8 teaspoon salt

12 tablespoons (6 ounces) unsalted butter, slightly softened but still cool

1½ cups granulated sugar

2 large eggs

1 teaspoon pure vanilla extract

¼ cup dry white wine, such as Chardonnay

5 ounces 70 percent bittersweet chocolate, chopped into ½-inch chunks

1 tablespoon finely ground coffee beans

1 teaspoon ground cinnamon

Sift together the flour, cocoa, baking powder and salt. Set aside.

In the bowl of a stand mixer fitted with paddle attachment, cream the butter and 1 cup of the sugar on medium speed for about 3 to 5 minutes, or until light and fluffy, stopping as necessary to scrape the sides and bottom of the bowl. Add the eggs one at a time, beating until each is incorporated. Add the vanilla and wine and beat for 1 to 2 minutes, or until fully incorporated.

With the mixer running on low speed, slowly add the flour mixture in a steady stream, mixing until fully incorporated. Remove the bowl from the mixer and fold in the chocolate.

Form the dough into a block, wrap in plastic wrap and refrigerate for 30 minutes.

Position a rack in the middle of the oven and preheat the oven to 350 degrees. Line a baking sheet with Silpat or parchment paper.

Combine the remaining ½ cup sugar, the coffee and cinnamon in  a small bowl, and set aside.

Lightly flour a board or work surface. Remove the dough from the refrigerator and divide in half. Shape each piece into a 2x12-inch log. Brush excess flour from the logs and board. Sprinkle about two-thirds of the cinnamon sugar onto the board and roll the logs in it, patting the sugar onto the surface. Place the logs 4 inches apart on the prepared pan. Sprinkle with the remaining cinnamon sugar.

Bake for 20 to 25 minutes, or until the logs are firm to the touch and a skewer inserted in the center comes out clean. Transfer the pan to a cooling rack and allow to cool for 30 minutes. Lower the oven temperature to 300 degrees and position the racks in the lower and upper third of the oven.

Brush any excess sugar from the baking sheet and line a second baking sheet with a Silpat or parchment paper. Using a serrated knife, slice the logs on the diagonal into biscotti that are about 3 inches long and ½ inch thick. Lay the biscotti on the prepared baking sheet.

Bake the biscotti for 15 to 20 minutes, rotating the pans halfway through baking. They should be toasted and somewhat dry but will not be as crisp as traditional biscotti. Remove from the pans and cool completely on a cooling rack.

The biscotti can be stored in an airtight container for up to two weeks. Makes about 40 cookies.

 From “The Essence of Chocolate: Recipes for Baking and Cooking with Fine Chocolate” by  Robert Steinberg and John Scharffenberger

Chocolate-marbled Gingerbread

8 tablespoons (4 ounces) unsalted butter, at room temperature, plus more for the pan

1½ cups water

1 cup unsulphured molasses

1 teaspoon baking soda

2½ cups all-purpose flour

1 tablespoon baking powder

½ teaspoon salt

2 teaspoons ground ginger

1¼ teaspoons ground cinnamon

Pinch of ground cloves

1 cup firmly packed light brown sugar

1 large egg

 4 ounces 62 percent semisweet chocolate, melted

Ice cream (optional)

Position a rack in the middle of the oven and preheat the oven to 350 degrees. Butter the bottom and sides of a 9x13x2-inch baking pan, and set aside.

In a small saucepan bring the water to a boil. Remove from the heat and stir in the molasses and baking soda. Set aside to cool until lukewarm, about 10 minutes.

In the bowl of a stand mixer fitted with the paddle attachment, beat the butter and sugar on medium-high speed for about 2 minutes, or until light and fluffy. With the mixer running, add the egg and mix until combined, stopping to scrape down the sides of the bowl as necessary. On low speed, alternately add the dry ingredients and the molasses mixture.

Pour about one-third of the batter into a medium bowl. Add the chocolate and stir to combine.

Pour the plain batter into the prepared pan. Evenly space about 6 heaping spoonfuls of the chocolate batter on top of the plain batter. Pull a skewer through the batter to marble the chocolate and plain batters.

Bake for 30 to 35 minutes, or until a skewer inserted in the center comes out clean. Allow the gingerbread to cool completely in the pan on a cooling rack.

Cut into squares and top each with a scoop of ice cream, if desired. makes 12 servings.

 From “The Essence of Chocolate: Recipes for Baking and Cooking with Fine Chocolate” by  Robert Steinberg and John Scharffenberger

Orange Chocolate Baklava

Syrup:

1 small orange

¾ cup water

1 cup plus 2 tablespoons honey

3 tablespoons granulated sugar

3 tablespoons light brown sugar

1 cinnamon stick

Filling:

1 cup lightly toasted, unblanched whole almonds (about 5 ounces)

1 cup lightly toasted walnuts (about 4 ounces)

6 ounces 70 percent bittersweet chocolate, coarsely chopped

4 ounces pitted dates (about 6 to 8), coarsely chopped

¼ teaspoon salt

1 teaspoon ground cinnamon

¾ cup clarified butter, melted

9 sheets phyllo dough (about half of a 1-pound box), thawed

For the syrup:

Using a vegetable peeler, remove the zest from the orange in strips. Juice the orange.

In a medium saucepan, combine the zest, 3 tablespoons of the juice, the water, honey, both sugars and the cinnamon stick and bring to a boil over medium-high heat, stirring to dissolve the sugar. Reduce the heat and let the syrup simmer gently for 45 minutes. As the syrup cooks, skim any foam that rises to the surface. Remove the pan from the heat and discard the zest and cinnamon stick.

For the filling:

In a food processor, pulse the almonds and walnuts until sandy in texture. Add the chocolate and pulse until finely chopped. Add the dates and pulse until the dates and chocolate are about the same size. Place in a small bowl, toss with the salt and cinnamon, and set aside.

Position a rack in the middle of the oven and preheat the oven to 350 degrees.

Near your work surface, set out the nut mixture, melted butter, a  9x14x2-inch baking pan and a pastry brush. Unroll the sheets of phyllo and cover with a slightly damp towel to keep the layers from cracking.

When working with phyllo, don’t let a tear throw you. Just piece a torn sheet back together and keep layering. Place one set of phyllo, with a long side facing you, on the work surface. Brush with a light coating of butter, and sprinkle the entire surface with a a heaping 1/3  cup of nut mixture. Repeat two more times to form three layers of phyllo, butter and nuts. Carefully fold up the bottom edge and then roll up into a log. Trim the rough ends, cut the log in half, and place the two halves side by side at one end of the pan. Repeat with the remaining sheets and filling, making two more logs. Place these logs side by side across the pan, at a right angle to the first two logs. With a sharp paring knife, score the logs at 2-inch intervals. Bake for 45 minutes or until golden brown. Transfer the pan to a cooling rack. Remove any excess butter with a turkey baster, and discard.

Reheat the syrup over medium heat. As soon as the logs are cool enough to handle, cut through the scored lines, then pour the warm syrup over the baklava. Using a turkey baster or a spoon, baste the pieces with the syrup that settles on the bottom of the pan, until almost all of the syrup has soaked in. Let cool.

Cover with plastic wrap or store in an airtight container at room temperature for up to five days.

Makes 2 dozen pieces.