Shelled Pili Nuts
Canarium ovatumClinical Encyclopedia
Shelled pili nuts are nutrient-dense seeds from the pili tree, known for their rich flavor and high fat content, primarily consisting of healthy unsaturated fats. They are a great source of energy and 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
Shelled pili nuts can be consumed raw, roasted, or added to various dishes for flavor and nutrition.
Smart Selection & Storage
Choose shelled pili nuts that are fresh, with no signs of rancidity or off odors. Look for a firm texture and a rich, creamy color.
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.
Essential for numerous biochemical reactions in the body.
"Pili nuts are often referred to as the 'nut of the Philippines' and are gaining popularity worldwide for their unique taste and health benefits."
Myths vs Realities
Healthy Recipes
Pili Nut Energy Bites
These no-bake energy bites are packed with protein and healthy fats, making them a perfect snack for a quick energy boost.
- 1 cup shelled pili nuts
- 1/2 cup pitted dates
- 1/4 cup unsweetened cocoa powder
- 1/4 cup honey
- 1/2 tsp vanilla extract
- Pinch of sea salt
- 1. In a food processor, combine the shelled pili nuts, pitted dates, cocoa powder, honey, vanilla extract, and sea salt.
- 2. Pulse until the mixture is well combined and sticky.
- 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.
Pili Nut and Quinoa Salad
This vibrant salad combines the crunch of pili nuts with protein-rich quinoa and fresh vegetables for a nutritious meal.
- 1 cup cooked quinoa
- 1/2 cup shelled pili nuts
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, shelled pili nuts, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Spicy Pili Nut Hummus
This spicy twist on traditional hummus features pili nuts for a unique flavor and creamy texture, perfect for dipping veggies or spreading on toast.
- 1 cup shelled pili nuts
- 1 can chickpeas, drained
- 2 tbsp tahini
- 1 clove garlic
- Juice of 1 lemon
- 1 tsp cumin
- 1/2 tsp cayenne pepper
- Salt to taste
- Water as needed
- 1. In a food processor, combine the shelled pili nuts, chickpeas, tahini, garlic, lemon juice, cumin, cayenne pepper, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole grain pita chips.
Pili Nut Crusted Salmon
This flavorful salmon dish features a crunchy pili nut crust, providing a healthy dose of omega-3s and protein.
- 4 salmon fillets
- 1 cup shelled pili nuts, finely chopped
- 1/4 cup Dijon mustard
- 1 tbsp honey
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a small bowl, mix the Dijon mustard, honey, salt, and pepper.
- 3. Spread the mustard mixture over the salmon fillets and press the chopped pili nuts onto the top.
- 4. Place the salmon on a baking sheet and bake for 15-20 minutes or until cooked through.
Pili Nut Coconut Smoothie
This refreshing smoothie combines the creaminess of coconut milk with the nutty flavor of pili nuts for a deliciously healthy breakfast.
- 1/2 cup shelled pili nuts
- 1 cup coconut milk
- 1 banana
- 1 tbsp honey
- 1/2 tsp vanilla extract
- Ice cubes
- 1. In a blender, combine the shelled pili nuts, coconut milk, banana, honey, vanilla extract, and ice cubes.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Pili Nut Granola
This homemade granola is loaded with shelled pili nuts, oats, and honey, making it a perfect topping for yogurt or a healthy breakfast option.
- 2 cups rolled oats
- 1 cup shelled pili nuts
- 1/2 cup honey
- 1/4 cup coconut oil
- 1/2 tsp cinnamon
- 1/4 tsp salt
- 1. Preheat the oven to 350°F (175°C).
- 2. In a large bowl, mix together the rolled oats, shelled pili nuts, honey, melted coconut oil, cinnamon, and salt.
- 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.
Pili Nut and Berry Parfait
Layered with yogurt, fresh berries, and crunchy pili nuts, this parfait is a delightful and nutritious way to start your day.
- 1 cup Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup shelled pili nuts
- 1 tbsp honey
- 1. In a glass or bowl, layer half of the Greek yogurt, followed by half of the mixed berries and half of the shelled pili nuts.
- 2. Repeat the layers with the remaining yogurt, berries, and pili nuts.
- 3. Drizzle honey on top and serve immediately.
Pili Nut Stuffed Bell Peppers
These colorful bell peppers are stuffed with a savory mixture of pili nuts, quinoa, and spices for a healthy and filling meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1/2 cup shelled pili nuts, chopped
- 1 can black beans, drained
- 1 tsp cumin
- Salt and pepper to taste
- 1/2 cup salsa
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine the cooked quinoa, chopped pili nuts, black beans, cumin, salt, pepper, and salsa.
- 3. Stuff the mixture into the halved bell peppers and place them in a baking dish.
- 4. Cover with foil and bake for 30-35 minutes until the peppers are tender.
Pili Nut Chocolate Bark
This simple and healthy chocolate bark is made with dark chocolate and topped with crunchy pili nuts for a satisfying treat.
- 1 cup dark chocolate chips
- 1/2 cup shelled pili nuts
- Sea salt for sprinkling
- 1. Melt the dark chocolate chips in a microwave-safe bowl, stirring every 30 seconds until smooth.
- 2. Spread the melted chocolate onto a parchment-lined baking sheet.
- 3. Sprinkle the shelled pili nuts evenly over the chocolate and add a pinch of sea salt.
- 4. Refrigerate until set, then break into pieces and enjoy.
Pili Nut Pesto Pasta
This vibrant pasta dish features a creamy pesto made from shelled pili nuts, fresh basil, and garlic, perfect for a quick and healthy dinner.
- 2 cups fresh basil leaves
- 1/2 cup shelled pili nuts
- 1/4 cup olive oil
- 2 cloves garlic
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- 8 oz whole wheat pasta
- 1. Cook the whole wheat pasta according to package instructions.
- 2. In a food processor, combine the basil, shelled pili nuts, olive oil, garlic, Parmesan cheese, salt, and pepper, and blend until smooth.
- 3. Toss the cooked pasta with the pesto and serve immediately.
Frequently Asked Questions (FAQ)
What are shelled pili nuts?
Shelled pili nuts are the edible seeds of the pili tree, known for their rich flavor and high fat content.
Are pili nuts healthy?
Yes, they are rich in healthy fats, protein, and essential minerals, making them a nutritious snack.
How can I use pili nuts in cooking?
Pili nuts can be used in salads, baked goods, or eaten as a snack on their own.
Do pili nuts contain allergens?
Pili nuts are generally safe but may cause allergic reactions in individuals with nut allergies.
Where can I buy shelled pili nuts?
They can be found in health food stores, specialty nut shops, or online.
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 am on a low-carb diet?
Yes, they are low in carbohydrates and high in healthy fats, making them suitable for low-carb diets.
What is the glycemic index of pili nuts?
Pili nuts have a low glycemic index, making them a good option for blood sugar control.