Food pairing and why it matters

The concept of food pairing is based on the idea that certain foods not only taste good together but also enhance each other’s nutritional profiles.

Food pairing is the practice of combining different ingredients or foods in a way that maximises their flavours and health benefits. It involves understanding how certain foods complement each other in terms of taste, texture, and nutrient absorption. 

Whether you are shopping at a local market or dining at one of Kampala’s finest restaurants, knowing how to pair foods can help you create meals that are more nutritious, exciting, and wholesome. 

The concept of food pairing is based on the idea that certain foods not only taste good together but also enhance each other's nutritional profiles. 

Vegetables and proteins 

Combining vegetables with proteins is highly recommended. Proteins provide essential amino acids, while vegetables contribute non-essential amino acids. For instance, vegetables such as broccoli are rich in vitamins A, C, and K, while meat supplies vitamins B12 and iron. 

Daniel Kamara, a clinical and community nutritionist at Bwindi Hospital, explains, “In a local homestead, you can pair meat and vegetables. Typically, meat is grilled and served alongside well-roasted or sauced vegetables.” 

Energising breakfast

Millet, a traditional grain, is a staple in Ugandan households. It is rich in fibre, magnesium, and B vitamins. To make millet porridge more appealing, it can be mixed with lemon and honey, as citrus fruits enhance the absorption of the iron found in millet. 

“Squeeze the lemon into a cup of porridge and add honey instead of sugar for a nourishing breakfast. The nutty flavour of millet, combined with a touch of honey or fruits such as chopped bananas, can enhance natural sweetness while providing a boost of vitamins,” Kamara explains. 

“Spices such as cinnamon, turmeric, ginger, and lemon can create delightful flavours for tea lovers,” Kamara adds. 

Protein and carbohydrates 

Matooke is a staple in many Ugandan homes and can be paired with silverfish to create a powerful nutritional combination. 

Matooke is an excellent source of carbohydrates, providing energy, and is rich in fibre and potassium, which support heart health. The carbohydrates in matooke provide quick energy, while the proteins in silverfish slow down digestion, helping to keep you fuller for longer. 

“Boil matooke and add silverfish, Doodo (amaranth greens), tomatoes, carrots, and broccoli. You can also include protein by adding silverfish,” Kamara explains. 

Nutritional synergy

Leafy greens such as sukuma wiki (collard greens) and Doodo contribute to meals that are rich in healthy fats, fibre, and essential vitamins. They are excellent sources of vitamins A, C, and K, as well as calcium. 

Tomatoes are widely used in Ugandan cooking and appear in everything from stews to salads. Including tomatoes not only enhances flavour but also adds health benefits. They are particularly rich in lycopene, a powerful antioxidant known to reduce the risk of chronic diseases, including heart disease and cancer. Whether in a salad, a stew, or a simple sauce, tomatoes add depth and complexity to dishes. 

Kamara advises that the combination of matooke and silverfish should be boiled minimally before serving. He emphasizes that in a single serving, carbohydrates and proteins should come from fruits and vegetables. 

"A plate should consist of half fruits and vegetables, a quarter carbohydrates, and a quarter protein. While carbohydrates and proteins are typically paired together, fruits and vegetables can exist independently," Kamara explains. 

Pairing Snacks 

Kamara notes that for snacks like yogurt, chocolate pairs well with berries to create a delicious and nutritious treat. "The richness of chocolate complements berries, resulting in a harmonious balance of flavors," he states. 

Other snack pairings to consider include cinnamon with apples, seafood with citrus, and cheese with cow ghee. 

Fruit snacks 

Fruit snacks are among the most common, and nearly any combination is acceptable. For instance, watermelon can be enjoyed alongside pineapple. "People should avoid processed snacks like cakes and gummies, opting instead for healthier combinations such as popcorn with mango, peanut butter with apple slices, and cheese with grapes," Kamara advises. He also adds that a mix of vegetable and fruit salad is a healthy choice. 

Carrots and fats

Carrots pair well with fats. They contain carotenoids, a group of pigments found in plants that are crucial for human health. According to Kamara, "When carrots are paired with fats like cheese, cow ghee, or olive oil, their absorption is enhanced."

Nuts and seeds also provide significant health benefits. Strategically pairing groundnuts, pumpkin seeds, walnuts, and flaxseeds can offer complete protein, healthy fats, fibre, and essential minerals.

For example, walnuts combined with pumpkin seeds can increase magnesium and zinc content, which are vital for immune function and bone health. Meanwhile, groundnuts and flaxseeds are rich in protein and fibre, promoting healthy digestion.

HERBS AND SPICES

Herbs and spices are key to enhancing the flavors of your dishes. Each has its own flavour profile, with some like basil or cumin being bold, and others like thyme or nutmeg more subtle. To create balanced flavours, use a variety of herbs and spices in small amounts. Consider the cooking method; some, such as paprika, should be added early to release their full flavour, while others, such as parsley, are best added at the end as a garnish. Experimenting with different combinations can transform your meals into unique culinary experiences.