One-pot meals and one-tray dinners have had their day. The absolute, the ultimate, the one and only value-for-money meal is here – and it’s the most versatile ingredient – the Amazing Avocado! And because it’s avo season in South Africa, we share three recipes that show you how to add local flavour to avos by enjoying them with chakalaka, baked beans and pilchards.
Add an avo to your menu this season.
If you can add an avo, you can make any meal 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 avos are suitable for any time of the day. No self-respecting brekkie, lunch or supper would be caught dead without avo on the side – inside or on top – IFYKY!
But did you know that avos bring some serious nutritional benefits to the table? When prepped alongside basic pantry staples, you can easily upgrade your standard plate to a complete, delicious and affordable meal.
For family favourites that hit the spot, whip up simple and satisfying 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. The best part? 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.
Mzansi, It’s Avo Season!
South Africa’s 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 up until November.
While the price of avo fluctuates throughout the season (depending on certain factors), many South Africans consider this green fruit a necessity on their grocery lists.
Market research showed 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 consumers towards making informed 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 – but you already knew that. The vibrant, versatile, value-for-money avocado is more than just a hero ingredient, it rescues mealtimes in so many ways!
Add an avo to your menu this season, and create meals-in-one for the whole family, with these amazing avocado recipes.
Avo Boats with Scrambled Eggs and Baked Beans
One thing locals love? A good brekkie. This tasty mash-up is just that!
Cost per recipe: Serves 2 for under R50 | Preparation time: 10 minutes | Cooking time: 5 minutes
Ingredients
Avocado or olive oil, for frying
2 eggs
Salt and pepper, for seasoning
1 avocado, halved and peeled
205 g (½ of a 410 g) tin baked beans
Few oregano leaves (optional)
Method
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.
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.
Avo, Pap and Chakalaka Stacks
Pap and chakalaka never misses! Add an avo to take this lunch dish to delicious heights.
Cost per recipe: Serves 2 for under R60 | Preparation time: 25 minutes | Cooking time: 30 minutes
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
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.
Simmer, covered, for about 15 minutes or until cooked. Stir occasionally. Remove from the heat.
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.
Heat a thin layer of oil in a frying pan on medium-high high and fry the pap circles for about 3 minutes on each side or until golden. Drain on paper towel.
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.
Crispy Avo with Pilchards
A local take on a Mediterranean classic. Enjoy with toasted sourdough for a sumptuous supper.
Cost per recipe: Serves 2 for under R70 | Preparation time: 20 minutes | Cooking time: 35 minutes
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
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.
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. Allow the breadcrumbs to cool. For fine crumbs, blitz again.
For more avo-licious recipes, visit the SA Avo Growers Association website and follow them on socials.
