On Friday 13th March, we had the pleasure of attending the avocado season launch hosted by the South African Avocado Growers’ Association at Upper Union Restaurant in Cape Town. The restaurant, with its interior washed in different shades of green, was the perfect setting for the occasion where we were treated to a spread of delicious avocado dishes.
Let’s dive into the health benefits of avocados and try out some easy recipes that showcase this versatile fruit.
ALSO SEE: How to keep avocados fresh for longer
The health kick we all need
According to the South African Avocado Growers’ Association, both green-skinned and dark-skinned avos offer health benefits. They’re high in energy, vitamin K and biotin. They’re cholesterol free and sodium free and are a source of fibre. Plus, their good fats have anti-inflammatory and antioxidant properties, which may decrease the physiological processes linked to Alzheimer’s Disease and mild cognitive impairments.
Mood-boosting food
One avo contains 13 g of healthy monounsaturated fatty acids. Diets higher in good fats may lower our risk for depression, anxiety and other mental health disorders. Good fats may also facilitate thought-processing, hormone-production and stress-reduction mechanisms within the brain. It’s joy in a single package!
Versatile viral hacks
Avos are always on-trend. Since #avocadotoast broke the internet in 2015, avos have consistently remained in the health foodie spotlight. Each year they’re back with another culinary innovation, like this year’s avo wrap, which has already gone viral on the socials. It simply blends raw eggs with avo, lemon juice and seasoning to create a batter that is smoothed out and baked into a wheat-free, gluten-free, fuss-free, rollable, foldable wrap!
Tasty trendsetters
There are actually several food trends for 2026 where avos fit the bill perfectly (they really are an A-list ingredient!) Globally, attention falls this year on fermented foods and their role in promoting better gut health – think local favourites like yoghurt and amasi (maas), as well as kimchi, pickled vegetables and prebiotic ingredients for digestive wellness. Hello, pickled avo!
‘Swavoury’ flavours that mix sweet with savoury in a single ingredient or dish remain popular. Black garlic and chili-infused fruits, for instance, are still trending. Avos are right in there, being paired with everything from melon and mango to peach and papaya, topped with chilli flakes.
Nostalgia and comfort food never go out of fashion. This year tiramisu is set for a revival. In our world, avos replace the mascarpone cheese to create a dreamy, dairy-free, guilt-free indulgence.
Local is still lekker
In South Africa, foodie trends this year focus on conscious consumption, including using locally grown ingredients, supporting small farmers and ensuring transparency in supply chains.
There’s a shift away from high-fusion cooking back towards authentic South African meals steeped in tradition and heritage recipes. Also on the cards is a move towards more cost-conscious braais that balance high meat costs with the addition of affordable veg braai options.
Generally, we can expect the demand for less-processed, more whole foods to continue alongside the increasing interest in functional foods that support physical and mental well-being.
With the abundance of locally grown avos in South Africa, their versatility in both the kitchen and around the braai, and the inherent nutrient offering of this whole food, avos really are a go-to local food favourite this year.
Because they’re whole food-healthy, they’re trendy (without even trying), they’re versatile and adding an avo to every meal is a value for money treat that we could all do with in our lives right now. With avo season 2026 having kicked off, happiness is officially in season!
Pickled avo
Makes: 1 L jar
Preparation time: 15 minutes + refrigeration
Cooking time: 5 minutes
Ingredients:
- 250 ml (1 cup) apple cider vinegar
- 250 ml (1 cup) water
- 3 garlic cloves, peeled
- 10 ml (2 tsp) yellow mustard seeds
- 2.5 ml (½ tsp) dried chilli flakes
- 15 ml (1 tbsp) salt
- 45 ml (3 tbsp) honey
- 2 firm avocados, peeled and stoned
Method:
- Bring the vinegar, water, garlic, mustard, chilli and salt to a boil in a small saucepan on high. Take off the heat and stir in the honey until dissolved. Set aside to cool to room temperature.
- Cut each avocado into 8 wedges. Place in a sterilised 1 L jar. Pour over the cooled pickling liquid. Cover and refrigerate for at least 2 hours or up to 2 weeks.
Tip:
Serve as a healthy snack straight from the jar, in salads (try potato/tuna/egg salads), on toast or burgers or as part of a charcuterie board.
Avo wrap
Makes: 1
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients:
- 1½ avocados, peeled and stoned
- 2 eggs
- 15 ml (1 tbsp) lemon juice + extra
- Salt and pepper
- 45 ml (3 tbsp) hummus
- Handful rocket
- 3 soft sundried tomatoes, torn
Method:
- Preheat the oven to 180°C. Line a baking tray with baking paper and spray with cooking spray.
- Blitz together 1 avocado, eggs and lemon juice until smooth. Season with salt and pepper. Spread out into a 23 cm square on the prepared tray.
- Bake for about 15 minutes or until light golden and set. Cool completely on the baking tray. Carefully peel off the baking paper.
- Spread the egg wrap with hummus in a line down the middle, then top with rocket, sundried tomatoes and remaining ½ avocado, sliced. Squeeze over extra lemon juice. Season with salt and pepper. Fold sides over the filling.
Variation:
- Add protein like roast chicken, smoked salmon or thinly sliced biltong.
Avo tiramisu
Serves: 4
Preparation time: 25 minutes
Ingredients:
- 2 avocados, peeled and stoned
- Squeeze of lemon juice, to taste
- 7.5 ml (½ tbsp) vanilla essence
- 60 ml (¼ cup) honey
- 250 ml (1 cup) plain cultured coconut (or any dairy-free yoghurt)
- 16 Boudoir finger biscuits
- 125 ml (½ cup) cold espresso coffee
- Cocoa powder, for dusting
Method:
- Blitz together the avocados, lemon juice, vanilla, honey and cultured coconut until smooth.
- Working with 1 biscuit at a time, quickly dip in the coffee until coated all over and place in the base of a 250 ml glass (break the biscuit to fit), then repeat with another biscuit. Top with a layer of the avo cream. Repeat the layers once more. Continue with the remaining 3 glasses.
- Dust with cocoa powder. Serve immediately.
Optional:
Garnish with extra avocado slices.
ALSO SEE:
Featured Image, Images and Recipes: South African Avocado Growers’ Association
For further information and more avo recipes, visit www.avocado.co.za , Facebook @iloveavocadoSA and Instagram @iloveavossa
