Trade the one-pot meals and one-tray dinners in for the absolute, the ultimate, the only value-for-money meal, the most versatile ingredient of the lot, the amazing avocado!
We’re sure you know that you can practically add avo to any meal and turn it into something magical. After all, avos add a buttery richness to all kinds of dishes, pair well with all flavour profiles, turning any dish from simple to sensational. But did you know that avos bring serious nutritional benefits to the table?
When prepared alongside any basic pantry staple, they become complete, delicious, and affordable meals in their own right. Think easy and quick meals like Avo boats with scrambled eggs and baked beans for breakfast, avo, pap, and chakalaka stacks for lunch, or crispy avo with pilchards for dinner. A bonus? All of these meals can be prepared in less than 30 minutes and serve two for less than R100!
How’s that for value?
What avos bring to the table
Both green-skinned and dark-skinned avos are equally nutritious. They contain:
- Heart-healthy fats
- Vitamin K
- Biotin
- They are free from cholesterol and sodium
- Avos also form part of a successful energy-controlled diet for weight management
When is the best time to buy an avo?
The South African avocado season is in full swing right now. Look forward to picking up creamy, green-skinned varieties all through winter and spring until October, and nutty dark-skinned avos all through summer until November.
Many South Africans consider avos a necessity on their grocery lists. Market research shows that consumer behaviour 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 avocado consumers towards making informed and intentional choices when it comes to purchasing avocados.
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.
This avo season, ‘add an avo’ to your menu, and create your own super meals-in-one for the whole family. To start, why not try our crispy avo with pilchards recipe for dinner?
Crispy avos with Pilchards HEAT enough oil in a medium saucepan to come halfway up the sides, over medium heat. 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). DEEP fry, in batches, for about 3 minutes or until golden and crisp. Drain on kitchen paper. Season with salt and pepper. 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. SPOON the pilchards onto the crispy avo wedges. Sprinkle with remaining onion. Top 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.
Avos: The Ultimate Meal in One!
Ingredients
Instructions
Notes
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