Pandan fruit can be eaten raw, though it’s commonly boiled and turned into a paste that’s rich in provitamin A and iron. Plus, it’s a good source of fiber, which is important for maintaining optimal gut health ( 2, 7). Iron helps ward off conditions like iron-deficiency anemia and aids proper blood and oxygen circulation ( 6). The paste is also high in iron, which is unusual for a fruit product. Vitamin A is important to eye health, as well as your immune system ( 5). Varieties that bear deeper yellow or orange fruit are the richest sources ( 2, 3, 4). A 3.5-ounce (100-gram) portion may pack 43–80% of the DV, though the exact amount varies widely. Pandan paste is a rich source of beta carotene, a precursor to vitamin A. The leaves have long been used in non-Western medicine and are sold whole or as an extract or powder.
Some varieties produce edible, pinecone-shaped fruits. Pandan is a tropical plant prized for its fragrant, pointy leaves. What’s more, pandan has long been utilized in Ayurvedic medicine to treat constipation, boils, and cold- or flu-like symptoms ( 1, 2). Its taste is described as a grassy vanilla with a hint of coconut. The more mature the leaf, the darker the hue and deeper the flavor.įurthermore, pandan leaf powder is used to flavor both savory and sweet dishes. Pandan leaves are commonly pulverized to produce an emerald-green extract. Pandan fruit is also boiled and ground into an edible, highly nutritious paste that’s a staple food in a few parts of the world. The leaves are often boiled, juiced, or used to wrap and flavor meats, while the fruit can be eaten raw or made into marmalade. Pandan fruit and leaves have a broad range of culinary uses. All can be used in extracts or infusions or steamed into rice dishes for aroma.Ĭertain species, such as those that grow in India ( Pandan odoratissimus) and the Philippines ( Pandan tectorius), produce edible fruits that look like large, red-orange pinecones ( 2). Over 600 species exist, though not all leaves are edible - it depends on the subtype. Its leaves are sold either frozen or fresh and measure about 12–20 inches (30–51 cm) depending on the variety. You can find pandan locally or in specialty markets worldwide.
It’s a popular ingredient in many Sri Lankan, Thai, and other South Asian dishes. Pandan, also known as screwpine, is a tropical plant prized mostly for its long, blade-like leaves.
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