I must confess that I love pickled banana peppers. Maybe to an unhealthy level (literally – the sodium). I often find myself trying to find a way to work them into recipes, which is how they ended up in my guacamole.
For years I was not a fan of guacamole or even avocados, but my uncle was visiting my parents at the beach and it was a perfect day for cold adult libations and chips with guac. My uncle grabbed a bag of avocados and I mentioned that I don’t like guac. He smiled and marched into the kitchen. He returns and makes me try his guac, and I’m glad I did because I now love avocados! He then showed me the one ingredient he felt made the biggest difference: Liquid Smoke.
Years later I’m making my uncle’s guacamole at home and I get the idea to add pickled banana peppers. My boyfriend suggested splitting up the batch and adding banana peppers to one so we could compare. We both loved the guac with the pickled banana peppers and I’ve made it that way ever since.
As far as Fodmaps, Monash University states 1/8 of an avocado is safe so unless you can tolerate more avocado (I am lucky that I can) it’s enough to top a few tacos. Liquid Smoke is low Fodmap (and you don’t need much) and for the more traditional ingredients I swap garlic olive oil for the garlic cloves and green onions for the red onions.
For my favorite ingredient, Monash advises some foods once pickled are better tolerated and I’ve found that to be true with banana peppers. (I cannot tolerate raw or cooked banana peppers, only pickled.) For the pickled banana peppers, add it IF you can tolerate it.
Going for a southwest lunch or dinner? Try the super Low Fodmap Fresh Salsa!
Low Fodmap Guacamole with Pickled Banana Peppers
Ingredients
- 3 avocados, peeled, pitted & mashed
- 1 lime, juiced
- 1/2 cup chopped green onions (green parts only)
- 1/2 cup mild jarred, pickled banana peppers (if tolerated)
- 3 tbsp cilantro, finely chopped
- 3/4 cup standard tomato, seeded & diced
- 1/2 tsp garlic-infused olive oil
- 1 tsp Liquid Smoke
- 3/4 tsp salt
- 1/2 tsp black pepper
- pinch cayenne pepper, optional
Instructions
- Peel avocados, remove pits and toss in a bowl. Mash some of the avocado so it's part creamy but still has some chunks of avocado.
- Remove seeded center from tomatoes and dice. Chop up green onions (green parts only), cilantro and pickled banana peppers. Add all to the bowl.
- Add lime juice, garlic olive oil, Liquid Smoke, salt, pepper and cayenne pepper (if using) and mix to combine.
- Serve! Be mindful 1/8 of an avocado is low Fodmap so that tends to be around 1/8 cup of guacamole.
Liquid smoke adds a great flavor! Delicious!
This guac is REALLY REALLY good. The tang of the banana peppers and the liquid smoke go together in a way I wouldn’t have guessed. Made a meal out of this by itself.
Pingback: Low Fodmap Salsa - Fodmap Filter
Pingback: Low Fodmap Beef Tacos with Lime Crema - Fodmap Filter
A tangy delicious twist in a crawl favorite!!