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Everything You Need to Know About Avocado Oil

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Avocado oil, extracted from the pulp of the fruit, has emerged as a prominent player in the European market, gaining widespread popularity in the food sectors for its health benefits and delectable flavour. As a result, avocado oil consumption in Europe has grown significantly in recent years across the continent and is projected to grow at a compound annual growth rate of 5.3% until 2025.

There are many reasons why avocado oil has found its way into our homes, one of which is the positive impact on reducing food waste. As we all become more aware of our consumption choices’ impact on the environment, selecting products with a long shelf life like avocado oil is ever more important to reduce our carbon footprint. Also, avocado waste can be reduced as avocados no longer considered fresh are still able to be extracted into oil.

This rise in popularity can also be considered in part due to the increased awareness of the nutritional benefits switching to avocado oil can have. Avocado oil is an especially healthy oil as it is packed with monounsaturated fatty acids that have been shown to help lower cholesterol levels and reduce the risk of illnesses such as heart diseases and diabetes. Furthermore, high-quality, unrefined avocado oil is not only free of additives or preservatives but also still retains all its natural nutrients and flavour.

High smoke point

Beyond its health advantages, avocado oil’s buttery smooth texture has captivated our taste buds. As it is so easy on the palette due to its mild flavour, it can be incorporated easily into any cooking routine and elevate a dish – hot or cold. This versatility is important as many other oils, despite being a healthy choice for no-cook dishes such as salads, can break down at high temperatures, which makes them not only lose their nutritional value and flavour but also potentially release toxic smoke. However, the smoke point of avocado oil can reach up to a high temperature of 270°C, leaving behind other oils such as extra virgin olive oil and sunflower oil that can only reach up to around 200–230°C. This means that avocado oil is the ideal ally for frying, grilling, baking and marinating as well as dressing.

Here are top ways to elevate your daily meals with delicious and nutritious avocado oil:

  • Add a tablespoon to a smoothie for an added boost of flavour and nutrients
  • Drizzle it over a salad for a smooth and mild dressing
  • Add to dips, sauces or soups
  • Use for baking, cooking, roasting, marinating or fryingUse it in homemade mayo to give it a unique flavour and help it stay fresher for longer

If you are looking for inspiration for your fresh, tasty and healthy meal as the summer months roll in, grab a bottle of avocado oil and make our BBQ Avocado with Grilled Pepper Salsa.

BBQ avocado with grilled pepper salsa

  • Serves: 4 people
  • Preparation time: 20 minutes
  • Grilling time: 3 minutes

Ingredients

  • 4 Avocados
  • 1 Red pepper
  • 4 Tbsp avocado oil
  • 250g Cherry tomatoes
  • 1 Shallot
  • 1 Garlic clove
  • 5 Sprigs flat parsley or cilantro
  • 1 Tbsp lime juice
  • Dried chilli flakes (optional)

Equipment

  • Barbecue or grilling pan
  • Food processor or chopper

Method

  1. Heat the barbecue or grilling pan. Cut the pepper into strips. In a bowl, toss pepper strips with 1 tablespoon of avocado oil. Grill the pepper strips on the barbecue or grilling pan for 3–4 minutes. Halve the tomatoes and chop the shallot into chunks.
  2. Add the grilled pepper, tomato, shallot, garlic and parsley or coriander to a food processor or chopper and pulse or chop into a coarse salsa. Season the salsa with the lime juice, 2 tablespoons of avocado oil and add chilli flakes, salt and pepper to your taste.
  3. Halve the avocados, remove the pit and peel off the skin. Lightly brush the cut surfaces with 1 tablespoon of avocado oil.
  4. Grill the avocados, cut side down, for 2-3 minutes on the barbecue. Serve the avocados with the grilled pepper salsa.

Recipe tip

Sprinkle some extra flat parsley or coriander over the grilled avocados.

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