Avocado pears: The yummy superfood crammed with goodness

Avocado pears, better known as avocados, or simply avos, are a deliciously creamy superfood. And one of the world’s most nutritious fruits.

The South African avocado industry is concentrated primarily in Mpumalanga, Limpopo and KwaZulu-Natal, being favourable humid, subtropical regions.

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Strange that they fall in the fruit family, as they are not generally sweet. However, naturally high in healthy fats, avocadosare a healthy and satisfying source of goodness. Their mild flavour, creamy and smooth texture, coupled with their outstanding nutritional value have placed them high on the superfood list.

Here’s why.

Nutritional Value

A typical serving of avocado (100 g of fresh flesh) provides us with approximately:

Nutrient AmountEnergy160 kcalWater 73%Carbohydrates8.5 gDietary Fibre6.7 gProtein2.0 gTotal Fat14.7 gSaturated Fat2.1 gMonounsaturated Fat9.8 gPolyunsaturated Fat1.8 gPotassium485 mgMagnesium29 mgFolate81 µgVitamin C 10 mgVitamin E 2.1 mgVitamin K 21 µg

Calories – one medium avocado typically contains 240-320 calories (from 1000 to 1340 kilojoules), depending on the variety and its size. Albeit relatively calorie-dense, this fruit is rich in heart-healthy monounsaturated fats and dietary fibre, supporting overall health and promoting a feeling of fullness.

Health Benefits

Avocados health benefits are significant. Amongst others they include:

• The promotion of healthy digestion from the dietary fibre provided.
• Supporting heart health through healthy monounsaturated fats.
• Supplying potassium, which helps maintain healthy blood pressure.
• Supporting eye health by providing antioxidants such as lutein and zeaxanthin.
• Delivering vitamins E, C, K, and several B vitamins that aid with immune function, skin health, and normal metabolism.

Unlimited versatility Image: Canva

Various Types of Avocado Pears

Several varieties of avocado pears can be found around the world. And each type differentiating in appearance, flavour, and texture.

In South Africa, the Hass avocado is the most widely grown and consumed variety, accounting for roughly 80% of the country’s production and the vast majority of exports. This is followed by the Fuerte, the second most widely grown cultivar locally.

Hass

The most popular variety worldwide, Hass avocados have dark, pebbly skin that turns almost black when ripe. They have a long shelf life. Their flesh is rich, creamy, and slightly nutty, making them ideal for guacamole and spreads.

This particular species originated in south-central Mexico thousands of years ago, but the Hass variety as we know it today traces its roots to a single backyard tree belonging to a postman, Rudolph Hass, in California.

Fuerte

The second most popular commercial variety of avocado in the world, after Hass, it originated in Mexico. Recognisable by its smooth, green skin and pear shape, the Fuerte has a lighter, buttery flavour and remains green even when ripe.

Maluma (or Maluma Hass)

Discovered in South Africa, this teardrop-shaped variety looks similar to the Hass and has become very popular due to its high yield and excellent shelf life.

Pinkerton

This fruit has a long neck, thick green skin, and a small seed. It offers a high proportion of creamy flesh and a rich flavour.

Ryan

A popular late-season variety that is primarily harvested from late winter through to spring, and easily identifiable by their large egg shape.

Reed

Round and relatively large, Reed avocados have thick green skin and exceptionally smooth, buttery flesh. They are popular for slicing into salads.

GEM

The GEM has natural gold flecks on the outer skin, a slightly nutty flavour and a smoother, creamier texture to its flesh, making it easier to scoop out.

Bacon

Bacon avocados, also known as long necked avos, originated in the USA, are a hybrid variety and have thin green skin and a milder flavour than Hass. They are often available during cooler months.

Zutano

A lighter, less creamy variety with thin glossy green skin, Zutano avocados are a cold-hardy, pear-shaped variety characterized by their pale yellow-green flesh. Originally from California, they are favoured by growers in cooler zones for their high yield and frost tolerance. mild, refreshing, light, and neutral flavouring.

This variety has slightly lower oil levels, does not bear the characteristic nutty flavourings, but are milder, refreshing, neutral and light, and have a higher water content. They are commonly used fresh in salads and sandwiches.

The Avo Tree

An avocado tree fully matures after five to seven years. A well maintained avocado tree can produce a harvest of about 500 fruits. Avos have an extended harvest season, generally running from March through to September.

Avo Economics

According to the World Bank, the Netherlands were the biggest importer of South African avocados in 2024 (just more than 40 000 tonnes). And the ‘biggest’ year for avocado exports was 2018 reaching nearly 90 000 tonnes.

Creative Ways to Prepare Avocados

The green smoothie Image: Canva

Remarkably versatile, avos can be enjoyed in so many delicious ways:

• Smoothies: Blend avocado with banana, spinach, yoghurt, and milk (normal, coconut or almond) for a creamy, nutrient-rich smoothie.
• Breakfast Toast: Spread avocado onto toasted bread and top with poached eggs, smoked salmon, feta cheese or tomatoes.
• Classic Guacamole: Mash ripe avocado with lime juice, diced tomatoes, onions, coriander, and chilli for a refreshing dip.
• Salads: Avocados can be diced into mixed green salads, or pasta salads for added deliciousness.
• Stuffed Avocados: Fill avocado halves with tuna, chicken salad, cous cous or quinoa for a wholesome meal.
• Grilled Avocado: Halve and lightly grill (optional) avocado before serving with salsa or grilled seafood.
• Sushi and Wraps: Add a touch of creaminess by slicing avocado into sushi rolls, burritos, wraps, pizzas or burgers.
• Chocolate Avocado Mousse: For something completely different, blend ripe avocado with cocoa powder, honey or syrup, vanilla, and a splash of milk for a velvety smooth, healthy dessert.

Choosing and Storing Avocados

Choose avocados that yield slightly to gentle pressure without feeling mushy. Hard avocados ripen at room temperature over several days. Rumour has it that if you lay them next to bananas, they ripen faster. Or put them in a brown paper bag in a dark place. Once ripe, refrigerate to slow further ripening.

Prevent cut avocados from browning, by sprinkling the exposed flesh with lemon or lime juice, wrap in clingwrap, and store in the refrigerator. Or simply run under some cold water and lay cut side down. Leaving the pip in also reduces browning.

A Nutritious Addition to Any Diet

Whether served as a simple snack, a smoothie, spread on toast, or incorporated into gastronomic meals, avocado pears are both highly nutritious and highly delicious. They offer a combination of healthy fats, fibre, vitamins, and minerals making them a super smart choice for supporting overall health while adding flavour and texture to a wide array of dishes.

Perfect food for anytime of the day Image: Canva

Be adventurous with this little superstar. Experiment, indulge and enjoy!

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