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A festive and mindful twist to buko pandan salad
December 20, 2024
By Roselle Iris Katrina Zaragosa
The traditional Filipino dessert is made healthy by swapping condensed milk and all-purpose cream for lighter alternatives that reduce fat and sugar while retaining the signature creamy coconut richness.
Filipino gatherings cannot be complete without a spread of sweet treats. One of the staples in celebrations from Noche Buena to summer fiestas is the Buko Pandan Salad. It's a beloved Filipino dessert that brings together the tropical richness of coconut and pandan — a combination that’s both refreshing and indulgent. Its vivid green hues, creamy texture, and coconut-y goodness make this dessert irresistible.
But what if we can elevate and make a healthier version of this classic dessert? By swapping out some of its typical ingredients with lighter alternatives, we can enjoy its delectable flavor while being kind to our bodies.
The twist in this buko pandan salad lies in the substitution of traditional condensed milk and all-purpose cream with light condensed milk and Greek yogurt. These changes preserve the creamy, delicious flavor that makes buko pandan so tempting while significantly reducing the fat and sugar levels.
Using light condensed milk and Greek yogurt lessens overall calorie density, making it a better choice for those watching their sugar intake. Greek yogurt also adds a slight tanginess that complements the sweetness of the dessert. Plus, it’s packed with protein and probiotics, which promote gut health.
Its fiber-rich ingredients like shredded buko, nata de coco, and kaong aid in digestion and promote heart health. When combined with light condensed milk, its natural sweetness hits all the right notes of the dessert.
The coconut water, nata de coco, and buko also help in boosting hydration with their high-water content. It’s perfect for the humid Philippine weather and a great way to cool down after a hearty meal or a long day. Here’s how to do it:
This recipe is proof that you don’t have to sacrifice flavor for nutrition. Whether you’re serving this at your Noche Buena or indulging in it as a mid-week treat, this dessert is bound to be a hit. So go ahead, gather your ingredients, and give it a try!
INGREDIENTS:
- 2 cups shredded buko (young coconut)
- 2 cups water or coconut juice (for gelatin)
- Pandan leaves as desired
- 1 pack gelatin (agar-agar) or pandan-flavored gelatin (90g)
- ¾ cup kaong (green), drained
- ¾ cup nata de coco, drained
- ¾ cup sago pearls (optional)
- ½ teaspoon pandan extract/flavoring
- ¼ cup white sugar
- ¾ cup Nestle Carnation light condensed milk
- ¾ cup greek yogurt
- 2 tbsp coconut cream (optional)
HOW TO MAKE:
1. Prepare the Gelatin
- Add 2 cups of water in a pot. Let it boil. If you opt to use coconut water/juice, use 1 ¼ cups instead.
- Once boiled, add pandan leaves. Cover and let it boil for 10-15 mins.
- Remove the leaves, then add gelatin, pandan extract/flavoring, and sugar. Stir until all of it is completely dissolved.
- Turn off the heat and let it sit for a couple minutes. Then, transfer it to a flat mold and let the mixture cool till the gulaman solidifies. (You may put it inside the refrigerator for faster cooling, although do not put it in while it is hot.)
- Set it aside once complete.
2. Combine Dry Ingredients - In a bowl, combine drained kaong, nata de coco, shredded buko, and sago pearls (optional).
3. Make Cream Base
- In a separate bowl, add the greek yogurt, light condensed milk, and coconut cream (optional) for a richer coconut-y flavor.
- Allow it to cool and thicken in the refrigerator for a few hours.
4. Combine Wet and Dry Ingredients
- Slice the solidified gelatin to ½ inch cubes. Add the thickened cream base to the other dry ingredients.
- Slowly incorporate the sliced gulaman cubes while mixing it to distribute well.
- Serve it in individual cups or small bowls. You may add toppings of your choice. Enjoy!
NUTRITION COMPOSITION PER SERVING:
- 34g carbohydrates
- 7g proteins
- 11g fat
- 263 calories
SERVINGS: 6
SERVING SIZE: 1 CUP (240 ML)
PREPARATION TIME: 20-30 MINUTES (WITH 2-3 HOURS COOLING)
COOKING TIME: 15-20 MINUTES
TOTAL TIME: 3-4 HOURS
This recipe is proof that you don’t have to sacrifice flavor for nutrition. Whether you’re serving this at your Noche Buena or indulging in it as a mid-week treat, this dessert is bound to be a hit. So go ahead, gather your ingredients, and give it a try!
Iñigo Conde R. SuguitanIñigo
Iñigo is a Registered Nutritionist-Dietitian and fitness enthusiast, who is devoted to finding the right balance between fitness goals and lifestyle disease management like diabetes, hypertension, and obesity. He currently does private practice/freelancing as a dietitian, helping others to unlock a better version of themselves through nutrition coaching and consulting, with personalized diet plans and food mindset/behavior programs.
Roselle Iris Katrina ZaragosaIris
Iris has seen trends come and go, but one thing that never changes is her passion for creativity and connection. With a decade of experience in communication and account management, she crafts strategies and brings ideas to life. Beyond the professional realm, she is a certified scuba divemaster who likes exploring places, chasing thrills, and saying yes to trying new things. She believes life is too short for anything less than bold moves and interesting stories.
