Cooking is an unbelievably valuable life skill and you’ll be so much better off once you master some basic skills and have a few signature recipes with which to knock all your friends’ socks off. By the way, if you feel you need more protein with a dish like this, consider using brown rice on the side or throwing in a handful of chickpeas or some diced tofu.

Sweet Pepper and Snow Pea Stir Fry
2 servings
Prep Time: 5 minutes
Cooking Time: 5 minutes
Total Time: 10 minutes

1 teaspoon stir fry oil (recipe)
1 yellow onion, peeled and sliced into thin strips
1 bell pepper, or equivalent, sliced into thin strips
Large handful snow peas
Half a fresh tomato, cut into strips (optional)
1 green onion, sliced thin
1 or 2 cloves of garlic, peeled and sliced
Juice of half a lemon
Salt and freshly ground black pepper, to taste

Begin by heating the stir fry oil in a skillet over medium heat. Add the onions. To clean the bell peppers, slice in half and remove the white parts and top, rinse to wash away any seeds and then slice. Add the bell peppers, snow peas, tomato and green onions and stir to combine. Season with a sprinkle of salt and pepper, add the garlic and lemon juice. Cook for a couple of minutes, stirring occasionally to make sure nothing sticks, before tasting and adjusting the salt and pepper. Serve hot with rice or whatever you like.
Stocking Your Pantry

Keeping some staples in your cupboard will allow you to cook on days you might not otherwise have the time or energy. Buy things on sale. Go to otherwise unknown stores, such as taking a trip to your local Chinatown. Keep your favourite ingredients at eye level, or even out on the counter, so you remember you have it! Keep snack foods higher up and covered up, so you’re more likely to cook for yourself. Fresh foods should be bought more often, so get into a rhythm that works for you (and your roommates).

Herbs and Spices

They allow you to season your food, obviously. Most importantly, they transform those vegetables you hated as a kid into something delicious and the tofu people scoff at into a tremendously tasty source of protein and fun. You probably shouldn’t keep more spices than you’d use in a year, particularly because dried herbs will lose their oils and thus a lot of their flavour. However, I’m not going to get all fussy on you; use what you have! My favourite place in Montreal for herbs and spices was Branche d’Olivier. In Toronto, we’ve been using Tutti Frutti in Kensington Market, but soon my husband’s work is moving and we’ll have to switch it up. My best recommendation for a place to buy them is to not use your usual supermarket, as they’re very expensive. Find a bulk place! Or go to a Chinese market! Or an Indian grocery! Or a health food store that packages them themselves. Just avoid the spices in jars, as they carry at least a $5 price tag here per piece, where you should be aiming for a $1 or so. My spice list is based on what I use, though most of them are also very common. You won’t see basil on my list, but that’s because my husband is allergic, so I use a lot of tarragon instead.

Thyme
Sage
Oregano
Rosemary
Tarragon
Celery seed
Garlic powder
Onion powder
Dill
Paprika
Cumin
Coriander
Chili powder
Chili flakes
Nutritional yeast
Nutmeg
Cinnamon
Ginger
Star Anise

As bonus, for the serious cook:

Marjoram
Savoury
Basil
Chervil
Allspice
Cloves, whole or ground
Smoked paprika (hot or sweet)
Dry mustard powder
Fennel Seeds
Tumeric
Thai curry paste, any colour
Miso, any colour

Oils and Fats

You shouldn’t keep oil for too, too long, so buy as small a bottle as you can reasonably use in a couple of months. There’s nothing worse than the taste of rancid oil.

Non-dairy margarine (get sticks, if available, if you plan on baking at all)
Sunflower oil, or any neutral oil such as sunflower or corn
Extra virgin olive oil

Protein, Noodles, Pasta, Rice & Grains

Delicious carbs keep your energy levels up. A package of pasta will stay good for years, as far as I know, as long as it’s sealed, so buy when on sale or as you wish! Get what you like, you’ll eat them on the side of whatever vegetables you’re having and be so happy they were in the cupboard. Brown rice is a little bit of a time commitment, but it’s really very nice and doesn’t get the attention it should. Brown basmati rice takes less time to cook than other varieties of brown rice. If you think you’ll want to make risotto or sushi, get a small bag of short grain rice, as well. You should be looking for rice and noodles in bulk sections or at Asian grocery stores, as they’ll have the best prices. Pasta is always on sale somewhere!

Pasta, in assorted shapes
Noodles, any kind you like
Brown rice, long grain
White rice, short and long grain
Oatmeal, or other hot cereal
Flour, for coating tofu, mushrooms or baking
Corn Starch
Silken tofu, for fried rice
Dried beans and pulses, such as lentils, split peas and pinto beans

Canned and preserved foods

Having a couple of cans of food on hand will let you throw together a meal, without having to put much effort in. You can always use dried beans when you’re thinking ahead, but for those days when you’ve got a never ending to-do list, a can of chickpeas goes a long, long way. Keeping some canned vegetables around allows you to throw together a soup faster than you ever imagined possible! Not all canned vegetables are especially palatable, so don’t get canned peas thinking they’re going to be sweet and wonderful like fresh or frozen. Taste and see what you like!

A can or two of your favourite beans, such as black beans or chick peas
A can or two of baked beans
Several cans of tomatoes, tomato sauce and tomato paste
A can or two of corn niblets
A can or two of baby corn, bamboo shoots and water chestnuts, if you like stir fries
A can or two of pineapple
Apple sauce

Frozen Foods

And I don’t mean pizza. They are particularly great for the winter, if you live in a cold place, when produce is not bountiful. All frozen fruit is tasty and most vegetables are, too.  A morning smoothie can help you get your fruit for the day, while keeping costs down. Get what you can and keep it in the freezer for a vegetable side that requires no chopping and three or four minutes cooking time. You can also roast frozen vegetables, such as broccoli and cauliflower, for a delicious, rich side which takes no more effort than turning on the oven, tossing them on a sheet with a little oil and salt and cooking until golden. They are an excellent, easy, cost efficient way to get enough fruits and vegetables to keep you feeling great.

Condiments and Sauces

Versatile! You can make your own sauces or just have something to dip your Gardein in.

Soy Sauce
Mustard, any kind you like
Ketchup (really not my favourite thing)
Vegan mayonnaise
Hot sauce, your favourite (mine is Cholula)
Salad dressing
Jarred teriyaki sauce, or any other sauce you might like

I used orange and yellow bell pepper, but you should feel free to use what you have on hand, like red or just one singular colour. Diced or shredded carrot would make a lovely addition, as well. It’s a salad, go for whatever you like – just be sure to keep it diced so everything is about the same size.

Chickpea and Cumin Salad
Serves 4

~2 cups of cooked chickpeas, rinsed
2 tablespoons orange bell pepper, diced
2 tablespoons yellow bell pepper, diced
2 tablespoons green bell pepper, diced
2 tablespoons red onion, diced
1 tablespoon fresh flat leaf parsley, finely chopped
1 tablespoon fresh mint, finely chopped
1 tablespoon extra virgin olive oil
Zest of half a lemon
Juice of a whole lemon
1 small garlic clove, grated over a micro-plane
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and freshly cracked black pepper, to taste

In a medium sized bowl combine chickpeas, bell peppers, red onions, fresh herbs. Drizzle with olive, lemon zest and lemon juice. Grate the garlic clove over the bowl. Add the cumin, coriander, salt and pepper and toss all ingredients to combine. Cover and refrigerate for as long as possible, but dig right in, if you must.

You can find our two previous Build-Your-Own-Taco Parties here and here.

Build-Your-Own-Taco Party: The Winter Edition
Serves 6 to 12 people

Homemade Taco Seasoning
Makes ~1/3 cup

2 tablespoons paprika
1 tablespoon cumin
1 tablespoon coriander (that’s the spice, not the herb, cilantro)
1 tablespoon Mexican chili powder
1 teaspoon oregano
Chili flakes, to taste

Mix together and keep in a sealed container to maintain freshness.

Jackfruit Carnita Filling

1 tablespoon canola oil (or other neutral oil)
1 medium onion, peeled and chopped fine
1 15 oz can green jackfruit in brine, drained
1 tablespoon taco seasoning
3 cloves garlic, peeled and minced
2 tablespoons green pepper, diced (that’s about one quarter of a pepper)
2 tablespoons pineapple, diced
1/4 teaspoon salt, or more to taste
Freshly cracked black pepper, to taste

Heat the oil in a large skillet, over medium heat and add the onions. Sautee until they become translucent. Add the jackfruit, taco seasoning, garlic, green pepper and pineapple and stir to combine. Lower the heat to medium-low and stir mixture occasionally over about 20 minutes, to help break down the jackfruit. Preheat the oven to 375 F. Line a baking sheet with parchment paper and set aside. Using a fork, pull the jackfruit into strands (this will be easy and happen naturally). Taste for seasoning and adjust to your liking. Lay filling out on prepared baking sheet and place in the oven for about 45 minutes. You can make the (recipe to follow) roasted corn at the same time, even using the same roasting sheet.

Coriander Roasted Corn
Makes ~1 cup

1 cup fresh, frozen or canned corn
1/4 teaspoon extra virgin olive oil
1/2 teaspoon coriander
A pinch of salt and freshly cracked black pepper, or to taste

Preheat oven to 375 F. Combine the corn with oil, coriander and salt and pepper and lay out as flat as you can on a baking sheet. Roast for ~45 minutes, until the corn has started to take on a little darker colour. Serve hot, room temperature or cold.

Potato and Swiss Chard Taco Filling

3 medium Russet potatoes, scrubbed clean, quartered and sliced
1 tablespoon non-dairy margarine
1/2 tablespoon canola oil (or other neutral oil)
~1 cup sweet onion, such as Vidalia, peeled and chopped (this was about 1/3 of a large onion)
1 head Swiss chard, most of the stems removed, roughly chopped and rinsed
1/2 teaspoon salt
1/4 teaspoon smoked paprika (sweet or hot)
Splash of lemon juice
Freshly cracked black pepper, to taste

Bring a large pot of well salted water to a boil. Add the potatoes to the boiling water and allow to cook for a couple of minutes. Drain. Heat the margarine and oil in a large skillet, over medium heat. Add the drained potatoes, onion, salt and paprika and sautee for about 5 minutes, or until the potatoes have ever so slightly started to brown. Add the Swiss chard, lemon juice and black pepper and continue to sautee until the chard has wilted. Taste for seasoning and adjust, if needed. Serve hot or room temperature.

Leafy Cauldron’s Famous Black Bean and Eggplant Filling
Makes ~2 cups 

Updated from Build-Your-Own-Taco Party: The Autumn Edition

2 tablespoons extra virgin olive oil
2 small eggplant, ends trimmed, diced and salted (how to pick eggplant can be found here)
1 small yellow onion, peeled and diced
1 tomato, chopped
1 tablespoon tomato paste
1-540 ml can black beans, rinsed well
1 cup green salsa
2 tablespoons taco seasoning
1/2 teaspoon salt, or to taste

Heat the oil in a large skillet, over medium heat. Add the salted eggplant and let it start to sweat. Add the onion and sautee until it is translucent. Add the tomato and tomato paste and cook until the eggplant is soft. Add the black beans, green salsa and seasoning and start to mash with a fork. You can mash with a fork until it has thickened, or you can take my easy out and put it all in a food processor and pulse until it’s smooth. I prefer the fork method, as it leads to a better, more substantial texture.

Green Salsa
Makes ~1 1/2 cups

6 tomatillos, husked and halved
2 – 3 jalapeno peppers, tops removed
Juice of half a lime
2 cloves garlic, peeled
Handful cilantro, stems included
1/2 teaspoon ground cumin
1/2 teaspoon salt, or more to taste

Combine all ingredients in a blender or food processor and blitz to combine. Taste, and adjust the spice and seasoning to your tastes.

Cabbage and Chayote Salad

1 cup shredded cabbage, I used Savoy
1 medium carrot, peeled and shredded
1 chayote squash, peeled, core removed and sliced very thin (I used a peeler)
2 teaspoons canola oil (or other neutral oil)
1 teaspoon white vinegar
1/4 teaspoon salt
1/4 teaspoon sugar

Combine all ingredients in a medium sized bowl and toss to combine. Cover and refrigerate until ready to use.

Accoutrements Suggestions 

Leafy Cauldron’s Mango-Pineapple Salsa
Shredded Lettuce
Thinly sliced bell peppers
Chopped red or green onions
Pickled Jalapenos
Your favourite jarred salsa
Diced Tomatoes
Roasted Sweet Potatoes
Chopped Pineapple
Brown rice
Refried Beans
Cilantro
Lime wedges
Guacamole, or avocado slices

2 tablespoons extra virgin olive oil
Large handful of flat leaf parsley, roughly chopped
6 cloves garlic, peeled and diced
2 ripe, red tomatoes, sliced
2 small yellow zucchini, sliced
2 small eggplants, sliced and then salted
1 medium yellow onion, peeled and sliced
1 large red pepper, deseeded, sliced in long strips and then halved
Large handful of fresh thyme
Salt and freshly cracked black pepper, to taste
Fresh basil leaves, for serving

Preheat oven to 375 F. Drizzle a tablespoon of olive oil in a shallow baking dish. Place the parsley and the garlic in a single layer on the bottom. Layer the slices of vegetables in concentric circles on top of the parsley and garlic. Drizzle with olive oil, place the fresh thyme, still on the stems, over the top of the vegetables and season with salt and pepper. Cover and cook for 45 minutes. Take off the cover and cook for an additional 30 minutes. Serve hot, with whatever accompaniment you like: rice, potatoes, polenta, pasta – it all works just wonderfully.

Pick peppers that are smooth and without wrinkles. They should have deep, rich colours and be free of blemishes. One great thing about them is that they cook super quick, so both of these recipes are ready in a snap. This post doesn’t feature green peppers because they’re really their own thing and deserve their own post one Monday.

Sauteed Bell Peppers
Serves two, as a side

1 teaspoon extra virgin olive oil
1 or 2 bell peppers, seeds removed, white parts cut out and cut into thin strips
4 cloves garlic, peeled and julienned
1/2 small red onion, peeled and cut into thin strips
Juice of half a lemon
1/8 teaspoon salt, or to taste
Freshly cracked black pepper

Heat the oil in a skillet over medium heat. Add the peppers and sautee for a minute or so, until the peppers start to release their water. Add the garlic and onion and season. Sautee for another two or three minutes, until the onions have become translucent, being careful not to burn the garlic.

Bell Pepper and Chickpea Soup
Serves Two

1 teaspoon extra virgin olive oil
Half a bell pepper, any colour, diced
1/2 red onion, peeled and diced
1 small carrot, peeled and diced
1 stalk of celery, diced
2 cups vegetarian stock of choice (I used chicken)
2 tablespoons nutritional yeast
1 teaspoon coriander (this is the spice, not the herb)
1/2 teaspoon cumin seeds, crushed with your finger tips
~ 2 cups chickpeas, cooked
Salt and pepper, to taste

In a medium sized pot, heat the oil over medium high heat. Add the diced vegetables and sautee for several minutes. Add the stock, nutritional yeast and spices and bring to a boil. Lower the heat to low and simmer until the vegetables are soft. Blend or process with the chickpeas until it is smooth. Taste for seasoning and adjust to your taste. Serve hot, as a main or a starter.

I’ve included pineapple in this recipe – and I BEG YOU to try it, but you can leave it out if you must. It’s the perfect pop of sweet with the dressing we’re making here. It truly elevates the dish to heavenly territory. This of course, becomes better in the days after you’ve made it.

Potato Salad
Serves 6

2 pounds petite potatoes, multi-coloured are perfect, scrubbed and cut in half
2 sweet bell peppers, chopped small
3/4 cup diced pineapple
1 cup green string beans, cut in small pieces
1 medium red onion, peeled and chopped small
Handful cilantro, roughly chopped

Bring potatoes to boil in salted water. Cook until tender. Drain water and rinse in cold water. Set aside in freezer or fridge in cold water to cool. Chop other vegetables and set aside.

Chipotle-Lime Dressing

1/3 cup olive oil
Juice of two limes (about 1/4 cup)
1/2 teaspoon lime zest
2 tablespoons agave nectar
1 large garlic clove, diced
1/4 teaspoon salt
1/4  cup chiptole Veganaise (sub mustard + chipotle peppers for similar results)

Shake all ingredients together in a mason jar or whisk together vigorously in a small mixing bowl.

Assembly

Once the potatoes have cooled, toss in a large bowl with the vegetables and dressing. Toss to combine. Taste for seasoning and sprinkle with salt, to your taste. Let the flavours mingle for as long as you can, preferably (but not necessarily) overnight. Serve as a side. Or as a main.  Or with roasted corn and black bean burgers, like I did.