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Creamy Pili Nut
Seeds
Nutri-ScoreD

Creamy Pili Nut

Canarium ovatum

Clinical Encyclopedia

Pili nuts are rich in healthy fats and provide a creamy texture, making them a nutritious addition to various dishes. They are known for their high energy content and unique flavor profile.

Scientific NameCanarium ovatum
Region of OriginPhilippines
Popular Comparisons:
Creamy Pili Nut VS Sweet Acorn NutCreamy Pili Nut VS Acorn NutsCreamy Pili Nut VS Creamy Unsalted Almond ButterCreamy Pili Nut VS Almond Butter Crunchy UnsaltedCreamy Pili Nut VS Blanched Sliced AlmondsCreamy Pili Nut VS Almonds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories718 kcal
Water
2%
Fiber3g
Total94.0g
Protein
8g(9%)
Fats
72g(77%)
Carbohydrates
14g(15%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in monounsaturated fats, pili nuts can help improve heart health by lowering bad cholesterol levels.
✓High in antioxidants, they help combat oxidative stress and may reduce the risk of chronic diseases.
✓Pili nuts are a good source of magnesium, which is essential for muscle function and energy production.
✓Their creamy texture makes them an excellent alternative to dairy in vegan recipes.

Possible Risks & Side Effects

!Due to their high fat content, excessive consumption may lead to weight gain if not balanced with physical activity.
!Some individuals may experience allergic reactions; caution is advised for those with nut allergies.

How to Prepare & Consume

Pili nuts can be eaten raw, roasted, or blended into smoothies and nut butters for a creamy texture.

Smart Selection & Storage

How to Select

Choose pili nuts that are plump and have a creamy texture. Avoid those that are shriveled or have an off smell.

How to Store

Store in an airtight container in a cool, dry place, or refrigerate to extend shelf life.

Myths vs Realities

MythPili nuts are too high in fat to be healthy.+
RealityWhile pili nuts are high in fat, they contain healthy monounsaturated fats that can support heart health.
MythAll nuts are the same in terms of nutrition.+
RealityDifferent nuts have varying nutritional profiles; pili nuts are particularly high in magnesium and healthy fats.
MythPili nuts are only a snack food.+
RealityPili nuts can be incorporated into various dishes, including salads, smoothies, and desserts.

Healthy Recipes

Creamy Pili Nut Smoothie Bowl

Start your day with a nutrient-packed smoothie bowl featuring creamy pili nuts, topped with fresh fruits and a sprinkle of granola.

Ingredients
  • 1 cup almond milk
  • 1/2 cup frozen bananas
  • 1/4 cup creamy pili nut
  • 1 tablespoon honey
  • 1/2 cup mixed berries
  • 1/4 cup granola
Instructions
  1. 1. Blend almond milk, frozen bananas, creamy pili nut, and honey until smooth.
  2. 2. Pour the smoothie into a bowl and top with mixed berries and granola.
  3. 3. Serve immediately and enjoy a refreshing breakfast.

Pili Nut and Quinoa Salad

This vibrant salad combines protein-rich quinoa with creamy pili nuts, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup creamy pili nut
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, creamy pili nut, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Creamy Pili Nut Pasta Sauce

A rich and creamy pasta sauce made with pili nuts that adds a delicious twist to your favorite pasta dishes.

Ingredients
  • 1/2 cup creamy pili nut
  • 1 cup vegetable broth
  • 2 cloves garlic, minced
  • 1 tablespoon nutritional yeast
  • Salt and pepper to taste
  • Pasta of your choice
Instructions
  1. 1. Cook pasta according to package instructions and set aside.
  2. 2. In a saucepan, sauté garlic until fragrant, then add creamy pili nut and vegetable broth, stirring until smooth.
  3. 3. Mix in nutritional yeast, salt, and pepper, then combine with cooked pasta and serve warm.

Pili Nut Energy Bites

These no-bake energy bites are packed with creamy pili nuts, oats, and honey, making them perfect for a quick snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup creamy pili nut
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a mixing bowl, combine rolled oats, creamy pili nut, honey, chocolate chips, and shredded coconut.
  2. 2. Mix well until all ingredients are combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Creamy Pili Nut Dip

A delightful dip made with creamy pili nuts, perfect for pairing with fresh vegetables or whole-grain crackers.

Ingredients
  • 1 cup creamy pili nut
  • 1/2 cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix together creamy pili nut, Greek yogurt, lemon juice, garlic powder, salt, and pepper.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve with fresh vegetables or whole-grain crackers.

Pili Nut and Spinach Stuffed Chicken

Juicy chicken breasts stuffed with a creamy pili nut and spinach filling, offering a delicious and healthy main course.

Ingredients
  • 2 chicken breasts
  • 1/2 cup creamy pili nut
  • 1 cup fresh spinach, chopped
  • 1/4 cup feta cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix creamy pili nut, spinach, feta cheese, salt, and pepper.
  3. 3. Cut a pocket in each chicken breast, fill with the pili nut mixture, secure with toothpicks, and bake for 25-30 minutes.

Pili Nut Chocolate Smoothie

A decadent yet healthy chocolate smoothie made with creamy pili nuts and cocoa powder, perfect for a post-workout treat.

Ingredients
  • 1 cup almond milk
  • 1/2 cup creamy pili nut
  • 2 tablespoons cocoa powder
  • 1 banana
  • 1 tablespoon maple syrup
Instructions
  1. 1. Blend almond milk, creamy pili nut, cocoa powder, banana, and maple syrup until smooth.
  2. 2. Pour into a glass and enjoy as a nutritious snack or dessert.
  3. 3. Garnish with a sprinkle of cocoa powder if desired.

Creamy Pili Nut Oatmeal

A warm and comforting bowl of oatmeal enriched with creamy pili nuts, perfect for a hearty breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup creamy pili nut
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a pot, bring water or almond milk to a boil, then add rolled oats.
  2. 2. Cook for 5-7 minutes until creamy, then stir in creamy pili nut, honey, and cinnamon.
  3. 3. Serve warm, topped with fresh fruits if desired.

Pili Nut and Avocado Toast

A trendy and nutritious avocado toast topped with creamy pili nuts, making for a perfect brunch option.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/4 cup creamy pili nut
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast, top with creamy pili nut, and sprinkle with red pepper flakes.

Pili Nut Banana Bread

A moist and flavorful banana bread made with creamy pili nuts, perfect for a healthy snack or dessert.

Ingredients
  • 2 ripe bananas, mashed
  • 1/2 cup creamy pili nut
  • 1/4 cup honey
  • 1 teaspoon baking soda
  • 1 cup whole wheat flour
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a bowl, mix mashed bananas, creamy pili nut, honey, baking soda, flour, and vanilla until combined.
  3. 3. Pour the batter into the prepared loaf pan and bake for 45-50 minutes or until a toothpick comes out clean.

Frequently Asked Questions (FAQ)

What are pili nuts?

Pili nuts are the edible seeds of the Canarium ovatum tree, native to the Philippines, known for their creamy texture and rich flavor.

Are pili nuts healthy?

Yes, they are high in healthy fats, vitamins, and minerals, making them a nutritious snack option.

How can I use pili nuts in cooking?

Pili nuts can be used in salads, smoothies, desserts, or as a topping for various dishes.

Do pili nuts contain gluten?

No, pili nuts are naturally gluten-free, making them suitable for those with gluten intolerance.

How should I store pili nuts?

Store pili nuts in an airtight container in a cool, dry place to maintain freshness.

Can I eat pili nuts if I have a nut allergy?

If you have a nut allergy, consult with a healthcare professional before consuming pili nuts.

What is the glycemic index of pili nuts?

Pili nuts have a low glycemic index of 15, making them a suitable option for those managing blood sugar levels.

Are pili nuts sustainable?

Yes, pili nuts are harvested from trees that can grow in poor soil conditions, making them a sustainable food source.

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Comparisons
Creamy Pili Nut vs Sweet Acorn Nut Creamy Pili Nut vs Acorn Nuts Creamy Pili Nut vs Creamy Unsalted Almond Butter
Nutrients
Protein in Creamy Pili Nut Calories in Creamy Pili Nut Vitamin-c in Creamy Pili Nut Magnesium in Creamy Pili Nut
Featured Guides
Health Benefits of Creamy Pili Nut Healthy Recipes with Creamy Pili Nut