Every avo season, South Africans are reminded of one simple truth: adding an avo to your meal is one of the easiest ways to elevate everyday eating. And what is everyday happiness, if not transforming simple dishes into something a little more indulgent? With their creamy texture, rich flavour, and unmistakable versatility, avocados bring a touch of luxury to any plate, whether it’s breakfast, lunch, dinner, or even a quick snack on the go.
But avocados offer more than just great taste – they deliver the health kick we all need. Both green-skinned and dark-skinned avos provide impressive nutritional value. They are high in energy, vitamin K, and biotin, while also being cholesterol-free, sodium-free, and a source of fibre. Their good fats have anti-inflammatory and antioxidant properties, which may help decrease physiological processes linked to Alzheimer’s Disease and mild cognitive impairments.
And here’s where it gets even better: avos are natural mood boosters. One avocado contains 13g of healthy monounsaturated fatty acids. Diets higher in these good fats may lower the risk of depression, anxiety, and other mental health disorders. They may also support thought-processing, hormone production, and stress-reduction mechanisms within the brain. In other words, avocados really are bundles of joy.
Locally grown and widely available in South Africa for almost all year round, avocados are as practical as they are delicious. They can be mashed into guacamole, sliced over salads, layered onto sandwiches, added to pizzas, or even blended into soups and desserts. Whether you dice, purée, or simply scoop and enjoy, avos fit effortlessly into any meal with minimal preparation.
They’re also a smart addition to a balanced eating plan. The healthy monounsaturated fats in avocados help promote a feeling of fullness, helping to reduce overeating and curb cravings for less nutritious options. This makes them a valuable ally in energy-controlled diets and weight management.
So, avocado, why? Because they’re whole food-healthy, naturally trendy, endlessly versatile, and a value-for-money treat that adds both flavour and nourishment to everyday life.
With avo season in full swing, there’s never been a better time to enjoy their creamy goodness.
Add an avo – from toast to tacos, dips to desserts, pizza to pickles – and bring a little happiness to every meal.
Amasi Marinated Ostrich Steak with Fruity Avo Mint Pesto
Serves 2-4
Preparation time: 30 minutes + refrigeration
Cooking time: 15 minutes
Ingredients:
FOR THE AMASI MARINADE
- 3 garlic cloves, crushed
- 15 ml (1 tbsp) mild curry powder
- 250 ml (1 cup) amasi
- 500 g ostrich steaks
FOR THE PESTO
- Handful mint + extra
- Handful coriander + extra
- Juice of 1 lemon
- 30 ml (2 tbsp) chopped pineapple + extra
- 30 ml (2 tbsp) chopped peach + extra
- ½ avocado, chopped + extra
- 50 g cashew nuts
- 45 ml (3 tbsp) avocado or olive oil + extra
- Salt and pepper
TO SERVE
- 5 ml (1 tsp) cornflour
- Chilli flakes, to sprinkle
Method:
- For the marinade, combine all the ingredients. Marinate the steaks in the fridge for at least 1 hour or up to 6 hours.
- For the pesto, blitz together all the ingredients. Season with salt and pepper.
- Heat a frying pan on high until smoking hot. Remove excess marinade (reserve) from the steak. Add a splash of extra oil to the pan and fry the steaks for about 3 minutes on each side for medium rare or until cooked to your liking. Season with salt and pepper. Set aside for 5 minutes for juices to settle, before slicing. Pack on a platter.
- To serve, mix 15 ml (1 tbsp) of the marinade with the cornflour until smooth. Mix through the remaining marinade and heat in a small saucepan on low for about 8 minutes, stirring occasionally, until the sauce thickens slightly. Season with salt and pepper.
- Pour sauce over the steaks. Top with dollops of pesto, extra fruit, avocado (chopped and sliced) and herbs. Sprinkle with chilli flakes.
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Featured Image: Supplied
