THE SOUTH AFRICAN AVOCADO GROWERS’ ASSOCIATION
One-pot meals and one-tray dinners have had their day. The absolute, the ultimate, the one and only in value-for-money meals is here…and it’s the most versatile ingredient of the lot. It’s the Amazing Avocado, the true meal-in-one superhero!
We know that you know that you can ‘add an avo’ to practically any meal and make it over into something magical. After all, avos add a buttery richness to all kinds of dishes – from simple to sensational – and pair well with all flavour profiles.
We also know that you know that you can fly Amazing Avocado’s green cape at every meal, because avos are suitable for every time of the day. No self-respecting breakfast, lunch or supper would be caught dead without avo on the side, inside or on top!
But did you know that avos bring some serious nutritional benefits to the table and when prepared alongside basic pantry staples they become a complete, delicious, and affordable meal in their own right
That’s right, quick-to-whip-up dishes like Avo Boats with Scrambled Egg and Baked Beans for breakfast; Avo, Pap and Chakalaka Stacks for lunch; and Crispy Avo with Pilchards for dinner all combine family favourites with avos for hearty meals that hit the spot.
Each of these meals can also be prepared in less than 30 minutes and serve two people for less than R100. How’s that for value?
Both green-skinned and dark-skinned avos are equally nutritious as they are high in heart-healthy fats, vitamin K and biotin, and free from cholesterol and sodium. Avos can also form part of a successful energy-controlled diet for weight management.
This makes them a nutritious addition to a balanced diet, supporting overall health and well-being.
South African avocado season is in full swing right now. Pick up creamy, green-skinned varieties all the way through winter and spring until October, and nutty dark-skinned avos all the way through until November.
Although the price of avos fluctuates throughout the season depending on a number of factors, many South Africans consider avos a necessity on their grocery lists.
Market research showed that consumer behavior regarding avocado purchases shifted from impulse buying in 2012 and 2016 to planned purchases in 2021 and 2023. This change reflects the evolving mindset of consumers towards making informed and intentional choices when it comes to purchasing avocados. Avos are planned purchases, meaning they now form part of consumers’ regular shopping lists.
More recent research conducted this year revealed that 66% of South Africans preferred the convenience of ripe and ready avos and were willing to pay a higher price for them.
One of the reasons why avos have moved from grocery nice-to-have to grocery must-have? You guessed it! Because they add a nutritious touch of luxury to every meal, no matter the time of day.
So you see, the vibrant, versatile, value-for-money Amazing Avocado is more than just a hero ingredient (it rescues mealtimes in so many beneficial ways)!
This avo season, ‘add an avo’ to your menu, and create your own super meals-in-one for the whole family.
BREAKFAST
Avo Boats with Scrambled Eggs and Baked Beans
Serves 2
Preparation time: 10 minutes
Cooking time: 5 minutes
Cost per recipe: Serves 2 for under R50
Ingredients:
· Avocado or olive oil, for frying
· 2 eggs
· Salt and pepper
· 1 avocado, halved and peeled
· 205 g (½ a 410 g) tin baked beans
· Few oregano leaves (optional)
Method:
1. Heat a splash of oil in a frying pan on medium low. Whisk together the eggs with a pinch of salt and add to the pan. Scrape the eggs across the pan for about 3 minutes or until soft curds have formed. Take off the heat.
2. Season avocado halves with salt and pepper. Fill the avocado cavities with the scrambled eggs and baked beans. Garnish with oregano (optional) and serve immediately.
LUNCH
Avo, Pap and Chakalaka Stacks
Serves 2
Preparation time: 25 minutes
Cooking time: 30 minutes
Cost per recipe: Serves 2 for under R60
Ingredients:
· 1 L (4 cups) water
· Salt and pepper
· 500 ml (2 cups) maize meal
· Avocado or olive oil, for frying
· 410 g tin chakalaka, heated in small pot
· Handful baby spinach
· 1 avocado, sliced
Method:
1. Bring the water to a boil in a large saucepan with 5 ml (1 tsp) salt. Reduce the heat to low and steadily pour in the maize meal, while whisking, to prevent lumps from forming.
2. Simmer, covered, for about 15 minutes or until cooked. Stir occasionally. Remove from the heat.
3. Grease a 20 cm square dish with cooking spray. Press the pap into the dish until smooth on top. Cool. Cut into four 9 cm circles.
4. Heat a thin layer of oil in a frying pan on medium high and fry the pap circles for about 3 minutes on each side or until golden. Drain on paper towel.
5. Place 2 of the pap circles on 2 serving plates. Top with chakalaka and spinach. Top with remaining maize meal circles and avocado slices or roses (see tip). Season with salt and pepper.
Tip:
To make an avo rose, place a peeled avocado half, cut side down on a cutting board. Slice through the width into very thin slices and fan out into a straight line. Beginning at one end, gently roll up the slices into a spiral rose shape.
DINNER
Crispy Avo with Pilchards
Serves 2
Preparation time: 20 minutes
Cooking time: 35 minutes
Cost per recipe: Serves 2 for under R70
Ingredients:
· Sunflower oil, for deep frying
· 2 ripe but firm avocados, quartered and peeled
· Salt and pepper
· 2 eggs, beaten
· 500 ml (2 cups) dry breadcrumbs
· 200 g (½ a 400 g) tin pilchards in sweet chilli sauce
· 1 spring onion, thinly sliced
Method:
1. Heat enough oil in a medium saucepan to come halfway up the sides, over medium heat.
2. Season the avocado with salt and pepper. Working with one wedge at a time, coat in the breadcrumbs (you’ll need fine crumbs for the first crumb), followed by the egg and lastly again in breadcrumbs (use coarse crumbs, if you prefer extra crunch).
3. Deep fry, in batches, for about 3 minutes or until golden and crisp. Drain on kitchen paper. Season with salt and pepper.
4. Remove the bones from the pilchards and roughly mash with the sweet chilli sauce. Mix through half of the spring onion. Season with salt and pepper.
5. Spoon the pilchards onto the crispy avo wedges. Sprinkle with remaining onion.
Tip:
To make your own breadcrumbs, blitz 6 slices of white bread until crumbs form. Spread out on a baking tray and toast at 120°C for about 20 minutes, stirring occasionally, until dried out. Cool. For fine crumbs, blitz again.
All images and recipes are supplied by The South African Avocado Growers’ Association
