Raw Pili Nuts
Canarium ovatumClinical Encyclopedia
Pili nuts are nutrient-dense seeds from the Canarium ovatum tree, known for their rich flavor and high fat content, particularly healthy monounsaturated fats. They are a great source of energy and provide essential nutrients.
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 consumed raw, roasted, or added to various dishes for enhanced flavor and nutrition.
Smart Selection & Storage
Choose pili nuts that are whole, unbroken, and have a fresh aroma. Avoid those with any signs of mold or rancidity.
Store in an airtight container in a cool, dry place, or refrigerate to extend shelf life.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Promotes heart health by reducing bad cholesterol levels.
Supports muscle and nerve function.
"Pili nuts are often referred to as the 'nut of the Philippines' and are considered a delicacy in many regions."
Myths vs Realities
Healthy Recipes
Raw Pili Nut Energy Bites
These no-bake energy bites are packed with nutrients and perfect for a quick snack or post-workout boost.
- 1 cup raw pili nuts
- 1/2 cup dates, pitted
- 1/4 cup unsweetened cocoa powder
- 1/4 cup shredded coconut
- 1 tablespoon chia seeds
- 1. In a food processor, blend the raw pili nuts until finely chopped.
- 2. Add the dates, cocoa powder, shredded coconut, and chia seeds, and blend until a sticky dough forms.
- 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.
Pili Nut and Avocado Salad
A refreshing salad combining creamy avocado and crunchy pili nuts, drizzled with a zesty lime dressing.
- 2 ripe avocados, diced
- 1 cup raw pili nuts, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- Juice of 2 limes
- Salt and pepper to taste
- 1. In a large bowl, combine the diced avocados, chopped pili nuts, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together lime juice, salt, and pepper.
- 3. Pour the dressing over the salad and gently toss to combine.
Spicy Pili Nut Hummus
A twist on traditional hummus, this spicy version uses pili nuts for a unique flavor and creamy texture.
- 1 cup raw pili nuts
- 1 can chickpeas, drained
- 2 tablespoons tahini
- 1 garlic clove
- 1 teaspoon cayenne pepper
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, blend the pili nuts until smooth.
- 2. Add chickpeas, tahini, garlic, cayenne pepper, lemon juice, and salt; blend until creamy.
- 3. Serve with fresh vegetables or whole grain pita chips.
Pili Nut Crusted Salmon
A delicious and healthy salmon dish with a crunchy pili nut crust, perfect for a wholesome dinner.
- 4 salmon fillets
- 1 cup raw pili nuts, crushed
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix Dijon mustard, honey, salt, and pepper; brush this mixture over the salmon fillets.
- 3. Press crushed pili nuts onto the top of each fillet and bake for 15-20 minutes until cooked through.
Pili Nut Granola
A wholesome granola mix featuring raw pili nuts, perfect for breakfast or a healthy snack.
- 2 cups rolled oats
- 1 cup raw pili nuts, chopped
- 1/2 cup honey or maple syrup
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1. Preheat the oven to 300°F (150°C).
- 2. In a large bowl, mix oats, pili nuts, honey, melted coconut oil, vanilla extract, and cinnamon until well combined.
- 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through.
Pili Nut and Banana Smoothie
A creamy and nutritious smoothie that combines the richness of bananas with the crunch of pili nuts.
- 1 ripe banana
- 1/4 cup raw pili nuts
- 1 cup almond milk
- 1 tablespoon honey
- 1/2 teaspoon cinnamon
- 1. In a blender, combine the banana, pili nuts, almond milk, honey, and cinnamon.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Pili Nut Pesto Pasta
A vibrant pasta dish featuring a unique pesto made from raw pili nuts, fresh basil, and garlic.
- 2 cups fresh basil leaves
- 1/2 cup raw pili nuts
- 2 garlic cloves
- 1/2 cup olive oil
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- 8 oz whole grain pasta
- 1. Cook the pasta according to package instructions; drain and set aside.
- 2. In a food processor, blend basil, pili nuts, garlic, olive oil, Parmesan, salt, and pepper until smooth.
- 3. Toss the cooked pasta with the pesto and serve immediately.
Pili Nut Chocolate Bark
A decadent yet healthy treat, this chocolate bark is studded with crunchy pili nuts and dried fruits.
- 1 cup dark chocolate chips
- 1/2 cup raw pili nuts
- 1/4 cup dried cranberries
- 1/4 cup dried apricots, chopped
- 1. Melt the dark chocolate in a microwave or double boiler until smooth.
- 2. Stir in the pili nuts, cranberries, and apricots.
- 3. Spread the mixture onto a parchment-lined baking sheet and refrigerate until set, then break into pieces.
Pili Nut Stuffed Bell Peppers
Colorful bell peppers filled with a savory mixture of pili nuts, quinoa, and spices for a nutritious meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup raw pili nuts, chopped
- 1/2 cup black beans, drained
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, pili nuts, black beans, cumin, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place them in a baking dish; bake for 25-30 minutes.
Pili Nut Chocolate Chip Cookies
These healthy cookies feature raw pili nuts and dark chocolate chips for a guilt-free dessert option.
- 1 cup almond flour
- 1/2 cup raw pili nuts, chopped
- 1/2 cup dark chocolate chips
- 1/4 cup coconut sugar
- 1/4 cup coconut oil, melted
- 1 egg
- 1 teaspoon vanilla extract
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, mix almond flour, chopped pili nuts, dark chocolate chips, coconut sugar, melted coconut oil, egg, and vanilla extract until combined.
- 3. Drop spoonfuls of dough onto a baking sheet and bake for 10-12 minutes.
Frequently Asked Questions (FAQ)
What are pili nuts?
Pili nuts are the edible seeds of the Canarium ovatum tree, native to the Philippines.
Are pili nuts healthy?
Yes, they are rich in healthy fats, vitamins, and minerals, making them a nutritious snack.
How should I store pili nuts?
Store them 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 best way to consume pili nuts?
They can be eaten raw, roasted, or added to dishes for flavor and nutrition.
Do pili nuts contain gluten?
No, pili nuts are gluten-free.
How many calories are in pili nuts?
There are approximately 650 calories in 100 grams of pili nuts.
Are pili nuts sustainable?
Yes, pili nuts are considered a sustainable crop, often grown in agroforestry systems.