Avos to the Rescue this Father’s Day

by Kyla Van Heerden

Tired of trying to drag Dad away from the TV as he performs his weekend ritual of being an armchair referee? Well, don’t – June the 18th is Father’s Day, so treat him to a few TV snacks while he relaxes in his favourite chair watching the day’s sports.

But Dad needs to be looked after, so ditch those unhealthy snacks and treat him to something tasty but so much healthier. That’s where avos come to the rescue! If Dad insists on nibbling those crisps, be sure to whip him up an avo guacamole dip – at least he will benefit from the good monounsaturated fats found in avocados.

Dad still hungry? The avocado makes it easy for you to make him happy. Try a few simple snacks like lightly toasted bruschetta with avo and biltong shavings or crackers with mozzarella and avo – the perfect bite-sized treats. Or how about pita triangles with avo hummus, topped with avo and chopped chilli for a healthy bite with a little zing?

Our choice for dad this Father’s Day is Sticky BBQ Chicken Wings with Avocado Ranch Dipping Sauce…so yum! Make sure he has loads of serviettes because we can promise there’ll be no going back once he digs in.

So, no matter what you’re cooking up for Dad this year, add an avo to his Father’s Day snacks.

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

Sticky BBQ Chicken Wings with Avocado Ranch Dipping Sauce

Serves 4 

Preparation time: 30 minutes + 2 hours marinating

Cooking time: 30 minutes


For the marinade

  • 24 chicken wings
  • 250 ml (1 cup) BBQ sauce
  • 30 ml (2 tbsp) Worcestershire sauce 
  • 60 ml (4 tbsp) brown sugar
  • 60 ml (4 tbsp) honey
  • 60 ml (4 tbsp) soy sauce

For the Avocado Ranch Dressing

  • 1 ripe avocado, peeled and stoned
  • 100 ml (about 6 tbsp) apple cider vinegar
  • 60 ml (4 tbsp) maple syrup or brown sugar
  • 100 ml (about ½ cup) lemon juice
  • 100 ml (about ½ cup) avocado or olive oil 
  • 2-4 cloves garlic
  • 2-4 spring onions, white part only (and extra for garnish)
  • Pinch of salt


  1. Whisk BBQ sauce, Worcestershire sauce, sugar, honey and soy sauce together in a jug.
  2. Place the chicken in shallow non-metallic dish and pour over the marinade. Toss to coat. Cover and marinate at least 20 minutes but preferably for 2 hours.
  3. Cook on a braai or in the oven at 200°C until golden and sticky about 25 – 30 minutes.
  4. While the chicken is cooking make the dressing. Place all the ingredients in the jug of a blender and whizz until smooth. Dressing can be thinned down with a little cold water if a pouring consistency is desired.
  5. Transfer to a jar and seal until needed.
  6. Serve chicken wings with dressing and garnish with sliced spring onion.

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