What Is Pandan? Benefits, Uses, Taste, and Substitutes
By Lisa Bot | Published 19 December 2023
Introduction to Pandan
What is Pandan?
Pandan refers to the leaves of a herbaceous plant which flourishes in tropical climates. Scientifically termed as 'pandan amaryllifolius', this perennial shrub is a member of the Screwpine family, or 'Pandanaceae', and belongs to the 'Pandanus' genus. The leaves, resemblant of the top of a pineapple plant, can grow up to a meter in length on regularly harvested plants. Regarded as an indispensable ingredient in South East Asian and South Asian cooking, these leaves are known universally as 'daun pandan' and in Malaysia as 'pandan wangi', signifying their distinctive and enticing aroma. These are frequently employed in various global cuisines for conferring an exclusive fragrance to the dishes.
Historical Origins of Pandan
The history of Pandan traces back to the 1830s, with the earliest English reference to this plant found in 'Flora Indica', a book written by William Roxburgh, a Scottish surgeon turned botanist. To describe the leaves, Roxburgh used terms such as "linear, tending to be three-nerved, apices rather broad, somewhat spinous-serrulate". Notably, this ancient cultivar had been found in the Moluccas, an east Indonesian archipelago, much earlier. The strong Indonesian and Malaysian cultural influence is seen in the early cultivation sites like Indonesia, the Malayan peninsula, the Philippines, and parts of New Guinea. The omnipresence of pandan in these regions is highlighted with its place in street and neighbourhood names, especially in Singapore and Malaysia.
Mystery cradles the exact origin of pandan leaf though it is widely believed to have sprouted in Southeast Asia where it continues to be abundantly cultivated. Fresh and frozen pandan leaves have travelled far and wide and can now be found in various specialty grocers in South India, Southeast Asia, Indonesia, Sri Lanka, to the Filipino and Vietnamese cooks as well as in West New Guinea.
Nutritional Composition and Health Benefits
Nutrients in Pandan
Pandan is rich in vitamins and other nutrients that are beneficial for health. Pandan leaf extract and pandan leaf powder, often mixed with dishes like the popular Malaysian steamed rice recipe nasi lemak, not only add a unique flavour but also supplement valuable nutrients. Although the stringy and fibrous nature of pandan leaves makes them unsuitable for direct consumption, the beneficial substances can be unlocked by heating them enough to extract their contents, which can then be used as paste, extract, or an infusion into water.
Here's a nutrient breakdown for 3.5 ounces (100 grams) of pandan paste, leaf extract, and raw fruit:
Pandan Paste/Leaf Extract:
- Calories: 321
- Protein: 2.2 grams
- Carbs: 78 grams
- Fat: 0 grams
- Fiber: 11% of the Daily Value (DV)
- Iron: 32% of the DV
- Calcium: 10% of the DV
- Phosphorus: 9% of the DV
- Effective natural coloring: 100%
- Savoury and sweet flavouring potential: 100%
Pandan Fruit:
- Calories: 85
- Protein: 1.3 grams
- Carbs: 17 grams
- Fat: 0.7 grams
- Fiber: 13% of the DV
Additionally, pandan in the form of leaf powder or extract contains several antioxidants, such as Beta-carotene, Vitamin C, Thiamin, Riboflavin, and Niacin. These antioxidants help in boosting the immune system and preventing diseases.
Potential Health Benefits of Pandan
Pandan is recognised for its enduring reputation in traditional medicine, and while more scientific research is needed, certain health benefits are believed to be associated with pandan due to its rich nutrient composition. Significantly, the leaf extract is often used for its health benefits. Here are some potential benefits to note:
- Arthritis and Joint Pain Relief: Traditional medicine often credits pandan leaf extract for its abilities to alleviate pain, particularly arthritis and joint pain. Oils made from pandan extract contain phytochemicals known for their relieving properties. Additionally, these oils can potentially soothe headaches and earaches.
- Heart Disease Prevention: Studies have found that pandan leaves contain carotenoids - a class of antioxidants known for reducing risks associated with developing atherosclerosis, a state where arteries begin to narrow due to plaque build-up.
- Skin Care: In Southeast Asia, pandan leaves are often used as a topical treatment for minor burns, sunburn, and other skin problems. The tannic acids in pandan provide a fast cooling action to alleviate these skin conditions.
- Control Blood Sugar: Initial investigations suggest that pandan, particularly pandan leaf tea, may help control blood sugar levels after eating. People who drink pandan tea following a meal have reported lower blood sugar levels than those who don't.
- Improving Oral health: With their pleasant aroma, pandan leaves may freshen your breath when chewed. Additionally, some non-Western medicinal practices also employ this technique to stop bleeding gums, although this effect requires more thorough research.
As with any herbal supplement or health food, remember to incorporate pandan, especially its leaf extract and pandan leaf tea, as part of a balanced diet rather than relying on it solely for health benefits. Before using pandan for medicinal purposes, it is always advisable to seek advice from healthcare professionals.
The Taste and Aroma of Pandan
The Unique Smell of Pandan
Pandan's unique scent is one of its most revered qualities, and has garnered it the affectionate moniker of 'Asia's vanilla. ' This aroma is a result of the compound 2-acetyl-1-pyrroline (2AP), which is also found in perfume rice and pandan wangi, making them potent sources of this distinct flavouring. Developed when a yellow pigment breaks down as the leaves wither, the scent has been variously described as floral, grassy, or sweet and musky. This fragrance, much like those found in fragrant rice varieties such as basmati and jasmine, heightens the comforting appeal of the pandan scent. Some even associate its smell with flavour profiles like popcorn or crabmeat, adding to its complexity.
What Does It Taste Like?
Defining the taste of Pandan isn't a straightforward task. This curious flavouring, often compared to vanilla flavouring, might remind you of an intriguing mix of the subtle sweetness of coconut, the robust, earthy flavour of basmati rice, and a light brush of vanilla. The result is somewhat akin to the taste of pandan. With its unique and complex flavour profile, Pandan introduces nutty notes and a whisper of vanilla, grounded by an undertone of grassiness. It's light on the tongue yet leaves a poignant impact, much like vanilla flavouring does. To provide a perspective, its taste has been compared to a blend of rose, almond, and vanilla - almost verging on coconut. However, it's worth remembering that, unlike more powerful and overwhelming flavourings, the taste of pandan is more subtle and nuanced.
The Many Uses of Pandan
Culinary Applications of Pandan
Pandan leaves possess an array of culinary uses, making them a cornerstone in various global cuisines. From savoury dishes like pandan chicken where the succulent morsels are wrapped with pandan wangi leaves, to desserts like pandan jelly that offer a vibrant green hue, pandan wangi leaves truly embody versatility.
Fresh Leaves: Cook with pandan fresh leaves in numerous ways, often by wrapping them around meat or fish and then steaming or grilling. This process releases an enticing aroma and flavour, particularly in popular dishes like Thai chicken or nasi lemak, a beloved dish from Singapore and Malaysia, where pandan is incorporated into the aromatic rice. They are also often steamed with rice or added to stir-fry dishes for an appealing brightness, and popular curry dishes.
Pandan Paste and Extract: They hold a cherished place in dessert preparations. A store of delicious delights like cakes, cookies, puddings, and even the celebrated pandan mille crepe cake and pandan cinnamon rolls — these desserts owe their distinct taste and green hue to pandan extract. It not only enhances their flavour but adds a visual charm.
Pandan Juice: Made by getting the extract from pandan leaves, it's a popular addition to trendy cocktails, lending a nutty finish and a vibrant shade. The juice even finds its way into desserts that demand more liquid, like pandan liu sha bao or agar-agar jelly cake.
Pandan-Infused Coconut Milk: This combination is a signature flavour in various Southeast Asian curries and dishes, especially the Pandan Chiffon Cake. Here, the pairing of pandan and coconut milk creates a moist, aromatic cake, almost as light as air.
Remember, fresh leaves can be transformed into a paste by grinding with a little water, and the juice can be derived from pulverised or raked leaves, creating a foundation of flavour for many dishes. Whether you're planning to infuse rice with it or concoct tantalising curry sauces, pandan leaves are an indispensable entity in global kitchens. They can be bought fresh, frozen, or in different processed forms, making them accessible worldwide. So next time you're looking at adding a flavour twist to your dishes or making a curry dish like the favourite Ayam Masak Merah, consider incorporating pandan leaves, a gift of nature often referred to as the 'Vanilla of the East'.
Fragrance and traditional medicine
Aside from its culinary applications, Pandan also enjoys a prominent role as a natural air freshener and in traditional medicine, thanks to its pleasant aroma and reputed health benefits.
Fragrance: The aromatic traits of pandan, known as pandan wangi in Malaysia, are highly valued. Its scent, though gentle, is nuanced and powerful enough for it to be used as a natural deodoriser, adding a special flair to everything it touches. In Thailand, cab drivers use pandan leaves as car air fresheners by placing a bunch of fresh leaves in the back seat. Apart from this, they are also essential herbs in the perfume industry — surprisingly, P. amaryllifolius essence, extracted from pandan leaves, may also be used as a substitute for vanilla essence.
Traditional Medicine: Since ancient times, pandan leaves have been used widely in non-Western traditional medicine. In parts of Southeast Asia, such as Malaysia and Singapore, pandan leaves are administered as a medicinal bath for women post-childbirth. They are also used to alleviate symptoms of pain and fever, and as a laxative. Furthermore, in Thailand, the leaves of this screw pine are employed in treating diabetes, while in the Philippines, pandan leaves are used to soothe a sore throat. Their repertoire also includes treating skin and oral health issues.
Note: While pandan has a long history in traditional medicine, the scientific research to support these claims is limited, and it should not replace consultations with a healthcare provider. As always, it's recommended to seek the advice of a healthcare professional when starting a new treatment regimen.
Possible Downsides and Substitutes
Potential side effects of Pandan
While pandan is generally considered safe for consumption, it's always wise to understand its possible side effects. You may experience them in dishes where pandan is a star ingredient, such as in the aromatic coconut rice of nasi lemak or in the glimmering green layers of Buko pandan dessert — both delectable treats showcasing pandan alongside peanuts. As research on pandan is still quite limited, it's not clear precisely what side effects or interactions it may have - especially at higher consumption levels. Here are the potential side effects you should be aware of:
- Digestive Issues: Though pandan is used in traditional medicine to aid digestion, consuming it in excessive amounts, like when feasting on Singaporean or Malaysian meals generously infused with it, may cause diarrhea due to its potential laxative effect.
- High Sugar Content: Products incorporating pandan, such as pandan fruit paste, pandan-flavoured desserts served in Filipino feasts, processed foods, candies, and dishes cooked with pandan and peanuts, can be high in sugar. Therefore, if you have diabetes or are watching your sugar intake, it's best to exercise caution or seek versions with reduced sugar.
- Allergic Reaction: As with any food substance, a small fraction of the population may have an allergy towards pandan. So, if you've never had pandan before, especially in dishes with peanuts, and notice any adverse reactions after consuming it, it's best to consult a healthcare professional immediately.
Like any food, consuming pandan in reasonable amounts, such as in the subtly sweet and delicately fragrant buko pandan, as part of a balanced diet, should not pose any significant health risks. If you have a pre-existing health condition, or are pregnant or breastfeeding, please consult with your healthcare provider before sprinkling your diet with the diversified flavours of pandan.
Suitable Substitutes for Pandan
If a recipe calls for pandan and you cannot find any, rest assured knowing there are a few substitutes that can still deliver delightful results, even if the unique flavour and aroma aren't completely replicated. Here are some emergency lifesavers you might find in your local supermarket by the Thai ginger and lemongrass:
- Vanilla Bean: Vanilla flavouring, whether via pods, paste, or extract, may lend somewhat similar sweet and floral notes as pandan. It's the closest you can come to matching the flavour without pandan itself, and you may find vanilla more readily available.
- Collard Greens: This might be surprising, but for savoury dishes, you can chop and boil these leafy greens as you would pandan leaves. It won't achieve the exact aroma but can serve as an aromatic filler if that's the function of pandan in your dish.
- Banana Leaves and Lemongrass: As some cultures use banana leaves or lemongrass, you can also consider them as alternatives, wrapping dishes like those in the Filipino sinanglay na isda tradition. These gives the dish a different, yet delicious spin.
- Turmeric and Curry Leaves: Take a cue from some Thai and Malaysian cuisines that use fresh turmeric and curry leaves to add more flavour to their dishes. This requires a technique called "tempering," where the leaves are toasted in hot oil to create a foundational taste note.
- Matcha Tea: For achieving that bright green colour in desserts, matcha tea powder could be a useful substitute. But remember, this will add a bit of caffeine and a distinctly tea flavour to your dish, which may or may not be desirable. If you just want the colour without the flavour, consider using green food coloring.
- Pandan Essence or Extract: If the fresh leaves are not available, essence or extracts are good options which can be found in Asian specialty markets. They might risk a synthetic undertone, but the essence is usually the quickest solution when leaves are hard to come by.
Remember, these substitutes each deliver different results and might not completely mimic the unique flavour and aroma of pandan. Use them thoughtfully, considering their individual flavours and your dish requirements. From the sweet nuances of vanilla flavouring to the distinctive scent of curry leaves or Thai ginger, each ingredient can add a unique touch to your dish. If you're experimenting with different substitutes, don't be afraid to get creative and explore novel flavour combinations!
