Avos Celebrated On The 2023 Food Trends List

Over the years, foodies and consumers have been ‘adding an avo’ to their meals. This year avos have also caught the attention of the trendsetters and have been honoured on the Everyday Health Top 10 Healthy Food Trends list for 2023.

Third on the list is the trend, ‘plants in more places’, which refers to the way in which the plant-based eating phenomenon that has swept the globe in recent years, has inspired new ways to eat fruits and vegetables.

In particular, the report notes that people are realising they can add more plants to their plates without necessarily becoming vegans or vegetarians. It cites an ‘upswing in the creative use of vegetables and fruits as people strive to hit that five-a-day recommendation – for example using avocado in the place of butter’. We couldn’t think of a better way for you to prep your sarmies than with avo!

The report goes on to mention other exciting trends where avos tick all the boxes: ‘more plant-based options’, ‘mood-boosting foods’ and ‘food for your gut’.

‘More plant-based options’ speaks to the growing trend of people consciously choosing to eat less meat. As a result, interest in meat alternatives and interesting fruit and veg options is increasing across the globe. This is where avos come into their own as an incredibly versatile fruit. From traditional guacamole (which goes with everything) to ice-cream, avos fit squarely into the here-to-stay plant-based eating trend.

Functional foods and beverages that support the body in specific ways have been blipping on the radar for a while, especially around the issue of building immunity. The ‘mood-boosting foods’ trend on the 2023 list refers to feel-good foods that help ward against depression and dementia, and support brain health.

One avocado contains 13g of healthy monounsaturated fatty acids, which have anti-inflammatory and antioxidant properties. Foods higher in good fats may lower the risk of depression, anxiety and other mental disorders. Good fats also facilitate thought-processing, hormone-production and stress-reduction mechanisms within the brain. So, when it comes to ‘mood-boosting foods’, avos are right up there!

Finally, caring for the microbiome in the gut as a key to overall improved health, has become firmly cemented among consumers in recent years. The ‘food for your gut’ trend predicted for 2023 sees this intensifying, with the focus shifting from supplements like pre- and probiotics, to foods that support gut health.

New research shows that eating avos may benefit gut microorganisms, as avos provide a unique mix of insoluble fibre (70%) and soluble fibre (30%), which feed healthy gut flora.

All these food trends reflect the prevailing global theme of sustainability. Avo farmers the world over are actively reducing their ecological and water consumption footprints. This, together with their high nutritional value, makes avocados a sustainable and healthy alternative.

As you can see, there are plenty reasons to ‘add an avo’ to your meals this year (especially if you like to keep ahead of the trends!).

Avocado Halves, White Bean and Sundried Tomato Salad

Serves 4

Preparation time: 20 minutes

Ingredients:

2 large ripe avocados
30 ml (2 tbsp) avocado or olive oil
125 ml (½ cup) spring onions, chopped
30 ml (2 tbsp) salted capers, rinsed
Fresh basil leaves, to taste
120 g / 250 ml (1 cup) pitted green olives, finely chopped
2 cloves garlic, grated
60 ml (¼ cup) red wine vinegar
1 chilli, diced (optional)
410 g can white beans, drained
120 g / 250 ml (1 cup) marinated sundried tomato, chopped
200 g cherry tomatoes, rinsed
Microgreens to garnish

Method:

Cut the avocados in half and remove the stones.

Place the oil, spring onions, capers, basil, olives, garlic, vinegar and chilli into a bowl and mix to combine.

Mix the remaining ingredients in a separate bowl, and spoon into the avocado halves, drizzle with the olive mixture.

Serve with crusty bread.

Avocado Zhug with Flatbread and Falafel

Zhug is a fiery middle eastern sauce, traditionally made with fresh herbs, spices and chilli. The addition of avocado cools the heat, whilst adding creamy deliciousness. Serve it with grilled meats or, as a dip with toasted pita breads.

Serves 4 as a starter

Preparation time: 10 minutes

Ingredients:

1 large avocado, peeled and stoned
125 ml (½ cup) fresh coriander leaves
125 ml (½ cup) fresh flat-leaf parsley leaves
62,5 ml (¼ cup) lemon juice
2 large jalapeños, chopped (deseeded if you don’t want the sauce too spicy)
2 cloves garlic, chopped
Pinch of sea salt

To serve

Flatbread or pita bread
Falafels
Pickled red onion
Fresh coriander

Method:

Quarter the avocado and set aside.

Place the remaining ingredients in a food processor and whizz until smooth, scraping down the sides of the bowl. Add the avocado and blend further until smooth. Transfer to a bowl or store in a jar in the fridge (may store for up to 2-3 days).

Serve with flatbread, falafel and pickled red onion.

Vegan Carbonara

Serves 4
Preparation time: 10 minutes plus soaking overnight

Cooking time: 20 minutes

Ingredients:

1 punnet white mushrooms, thinly sliced
45 ml (3 tbsp) avocado or olive oil
2,5 ml (½ tsp) smoked paprika
Salt & pepper, to taste
300 g spaghetti
65 g (½ cup) cashews, soaked overnight
1 small avocado, peeled and stoned
3 cloves garlic, chopped
22,5 ml (1½ tbsp) nutritional yeast
22,5 ml (1½ tbsp) lemon juice
1,5 ml (¼ tsp) paprika
Fresh parsley, for serving

Method:

Preheat oven to 200 °C.

Toss the mushrooms, oil, smoked paprika and seasoning in a medium bowl.

Arrange mixture on paper-lined baking sheet and bake for 7 – 8 minutes. Flip the mushrooms and continue baking until mushrooms are crispy and brown about 7 – 8 minutes more. Cool mushrooms on baking sheet.

Cook pasta according to instructions on the packet. Drain and reserve 250 ml (1 cup) of the pasta cooking water when draining the pasta.

For the sauce, combine cashews, avocado, garlic, nutritional yeast, lemon juice, pepper, salt, and paprika in a blender or food processor. Blend until smooth and creamy, adding in a little of the reserved pasta water, if necessary, to moisten the sauce.

Toss the pasta with the sauce and stir until pasta is well-coated.

Mix in the mushrooms and serve immediately.

For further information and avo recipes, visit www.avocado.co.za , like us on Facebook @iloveavocadoSA and follow us on Instagram @iloveavossa