Pili Nut
Canarium ovatumClinical Encyclopedia
Pili Nut provides 673 kcal, 12g of protein, 14g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'C', it is a highly recommended option for nutrient density.
Pili nuts are nutrient-dense seeds known for their high fat content, particularly healthy monounsaturated fats, and are a rich source of vitamins and minerals. They are often consumed raw or roasted and are valued for their creamy texture and rich flavor.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Pili nuts can be eaten raw, roasted, or added to various dishes. They pair well with both sweet and savory flavors. For optimal flavor, lightly roast them to enhance their natural nuttiness.
Smart Selection & Storage
Choose pili nuts that are plump and have a creamy color. Avoid those that appear shriveled or discolored.
Store in an airtight container in a cool, dry place or refrigerate to maintain freshness.
Myths vs Realities
Healthy Recipes
Pili Nut Energy Bites
These no-bake energy bites are packed with the goodness of pili nuts, oats, and natural sweeteners, making them a perfect snack for a quick energy boost.
- 1 cup pili nuts
- 1 cup rolled oats
- 1/2 cup honey or maple syrup
- 1/4 cup chia seeds
- 1/4 cup dark chocolate chips
- 1 tsp vanilla extract
- 1. In a large bowl, combine pili nuts, rolled oats, chia seeds, and dark chocolate chips.
- 2. In a separate bowl, mix honey (or maple syrup) and vanilla extract until well combined.
- 3. Pour the wet mixture into the dry ingredients and mix until fully incorporated. Form into small balls and refrigerate for at least 30 minutes before serving.
Pili Nut and Quinoa Salad
A refreshing salad featuring quinoa, pili nuts, and colorful veggies, drizzled with a zesty lemon vinaigrette for a nutritious meal.
- 1 cup cooked quinoa
- 1/2 cup pili nuts
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, pili nuts, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Pili Nut Smoothie Bowl
Start your day with a nutrient-packed smoothie bowl topped with pili nuts, fruits, and seeds for a satisfying breakfast.
- 1 banana
- 1/2 cup spinach
- 1/2 cup almond milk
- 1/4 cup pili nuts
- 1 tbsp flaxseeds
- Fresh fruits for topping
- 1. In a blender, combine banana, spinach, almond milk, and pili nuts. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with fresh fruits and flaxseeds.
- 3. Enjoy immediately with a spoon.
Pili Nut Crusted Chicken
Juicy chicken breasts coated with a crunchy pili nut crust, baked to perfection and served with a side of steamed vegetables.
- 2 chicken breasts
- 1 cup crushed pili nuts
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- Salt and pepper to taste
- Olive oil spray
- 1. Preheat the oven to 375°F (190°C).
- 2. Season chicken breasts with salt and pepper. Dip each breast in the beaten egg, then coat with a mixture of crushed pili nuts and breadcrumbs.
- 3. Place on a baking sheet, spray lightly with olive oil, and bake for 25-30 minutes until cooked through.
Pili Nut Granola
Homemade granola featuring pili nuts, oats, and dried fruits, perfect for a healthy breakfast or snack.
- 2 cups rolled oats
- 1 cup pili nuts
- 1/2 cup honey
- 1/2 cup dried cranberries
- 1/4 cup coconut flakes
- 1 tsp cinnamon
- 1. Preheat the oven to 350°F (175°C).
- 2. In a large bowl, mix rolled oats, pili nuts, honey, dried cranberries, coconut flakes, and cinnamon.
- 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.
Pili Nut Hummus
A unique twist on traditional hummus, this pili nut hummus is creamy, nutritious, and perfect for dipping or spreading.
- 1 cup cooked chickpeas
- 1/2 cup pili nuts
- 2 tbsp tahini
- 2 tbsp olive oil
- 1 lemon, juiced
- Salt to taste
- 1. In a food processor, combine chickpeas, pili nuts, tahini, olive oil, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh veggies or whole grain pita.
Pili Nut Pesto Pasta
A vibrant pasta dish featuring a creamy pesto made from pili nuts, basil, and garlic, tossed with whole grain pasta.
- 2 cups fresh basil
- 1/2 cup pili nuts
- 2 cloves garlic
- 1/4 cup olive oil
- 1/2 cup grated Parmesan cheese
- 8 oz whole grain pasta
- 1. Cook the pasta according to package instructions.
- 2. In a food processor, blend basil, pili nuts, garlic, olive oil, and Parmesan until smooth.
- 3. Toss the cooked pasta with the pesto and serve warm.
Pili Nut Chocolate Bark
Indulge in this healthy chocolate bark made with dark chocolate and topped with pili nuts and dried fruits for a guilt-free treat.
- 1 cup dark chocolate chips
- 1/2 cup pili nuts
- 1/4 cup dried fruits (like goji berries or cranberries)
- 1. Melt dark chocolate chips in a microwave or double boiler until smooth.
- 2. Spread the melted chocolate onto a parchment-lined baking sheet, then sprinkle with pili nuts and dried fruits.
- 3. Refrigerate until set, then break into pieces and enjoy.
Pili Nut Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of pili nuts, quinoa, and spices, baked for a wholesome meal.
- 4 bell peppers
- 1 cup cooked quinoa
- 1/2 cup pili nuts
- 1 can black beans, rinsed
- 1 tsp cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut the tops off the bell peppers and remove seeds. In a bowl, mix cooked quinoa, pili nuts, black beans, cumin, salt, and pepper.
- 3. Stuff the mixture into each bell pepper and place in a baking dish. Bake for 30-35 minutes until the peppers are tender.
Pili Nut Banana Bread
A healthy twist on classic banana bread, this recipe incorporates pili nuts for added crunch and nutrition.
- 3 ripe bananas, mashed
- 1/3 cup melted coconut oil
- 1/2 cup honey
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1/4 tsp salt
- 1 cup whole wheat flour
- 1/2 cup pili nuts
- 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
- 2. In a mixing bowl, combine mashed bananas, melted coconut oil, honey, and vanilla extract.
- 3. Stir in baking soda, salt, and flour until just combined. Fold in pili nuts. Pour into the loaf pan and bake for 50-60 minutes.
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 rich flavor and high fat content.
Are pili nuts healthy?
Yes, pili nuts are considered healthy due to their high content of monounsaturated fats, vitamins, and minerals.
How should I store pili nuts?
Store pili nuts in an airtight container in a cool, dry place or refrigerate them to extend their shelf life.
Can I eat pili nuts raw?
Yes, pili nuts can be consumed raw, and they are often enjoyed for their creamy texture and rich flavor.
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.
How many calories are in pili nuts?
Pili nuts contain approximately 673 calories per 100 grams.
Can pili nuts help with weight loss?
In moderation, pili nuts can aid in weight management due to their high satiety factor, helping to curb hunger.
Are there any allergens in pili nuts?
Pili nuts may cause allergic reactions in individuals with nut allergies, so caution is advised.