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One of the main reasons people I know tell me they don’t cook is because they don’t know what to cook. As a beginner, the best method for building your cooking skillset is to keep recipes simple. I’m giving you Recipe Basics for Cooking as a Beginner.
I’ve put together a framework for new cooks to work within when creating a meal. While building your meal include a grain, protein, vegetable(s), and flavoring or sauce. It’s just that easy. Starting to think of your meals this way will build the foundation for how you create meals in the future and it takes the stress of meal prep and grocery shopping. These basics can be applied to most dietary preferences – vegetarian, vegan, pescetarian, keto, or Atkins.
The best part of this framework is the flexibility in ingredients. If you don’t like quinoa, then swap it out for brown rice. Not a meat-eater? Use any vegetable-based protein or skip it entirely. This framework is great as a bowl or one meal in three parts. My bias is toward bowls because one recipe can be used as a base for other variations and I’ll show you how.
Also see, Quick Start Guide to Cooking at Home for Beginners.
Here’s what you can expect:
Grains to Consider
Proteins
Vegetables
Grains to Consider
Think of grains as the base or building block of your meal but don’t discount them in your flavor profile. There are so many options to fit your personal preferences. I’ve also included a make-it-quick option so you can save time.
- Quinoa has many options – white, black, red, and tricolor to name a few. Don’t get too worked up about which to choose. They have mildly different flavors but you’ll be seasoning it yourself. Quinoa is also great if you’re skipping adding meat or vegetable-based protein since about a cup of cooked quinoa has approximately 8g of protein.
- Rice is admittedly my favorite option. Rice, like quinoa, comes in a variety. To keep it simple, stick with brown or white rice and avoid labels that say “Enriched.” I find that both work well in all my dishes where I use rice.
- Pasta has to be my second favorite option. The options here are endless. If you go with something like orzo, you can mimic rice.
Make it Quick: Many stores carry microwavable or quick-cook grain options. One of my favorites is Seeds of Change. They pack plenty of flavor and you can’t go wrong with the organic quinoa and brown rice mix. They microwave in just 90 seconds. You can pick them up at major grocery stores in the U.S. or in bulk at Costco. Stores like Lidle and Aldi also sell similar products at a lower price per unit. I’ll say they’re not as cost-effective as purchasing a bag and making it yourself but it is convenient
Proteins
Protein helps create new and repair cells. According to the Mayo Clinic, looking at the average 2,000-calorie diet, about 10% – 35% of your calories or 50 – 175 grams should come from protein. I’ve broken our proteins into two categories, animal-based, and plant-based proteins. There are options to cover a range of dietary needs.
Animal-based Proteins
- Poultry, like chicken and turkey, are great options as they’re easy to pick up in stores and affordable. For bowls, I suggest breasts, cutlets, or thighs. These cuts have no or little bone and when cut up, cook quickly. Both chicken and turkey have about 8g of protein per ounce.
- Red meat like beef or pork are good options. Depending on the cut of beef the price can vary so stick with the cheaper cuts like round or flat iron. As long as there’s no bone, all are good options. Beef contains 7g of protein per ounce and pork 8g.
- Fish is a great option especially if you’re looking to totally switch up flavors.
- Other sources of animal proteins are of course options. Veal, duck, or any other more gamey protein are options but I’d only suggest these if you’re well-versed in cooking them. They’re usually not beginner-friendly.
Plant-based Proteins
- Soy products like tofu absorb whatever you season it with and though it’s not the same texture as an animal-based protein it is a good option.
- Tempeh is a soy product made from fermented soybeans creating a compact firm block.
- Seitan is an animal protein substitute made from wheat gluten.
- Processed vegetable-based proteins have made it into most mainstream grocery stores. You can now purchase everything from imitations of ground meat to burgers and tenders.
- A variety of beans can offer substantial protein. Garbonzo beans, a.k.a chickpeas, are my favorite option. They hold up well in dishes and are easy to flavor.
Make it Quick: There are some great pre-cooked protein options in stores. They usually cook up within 15 – 30 minutes in an oven or air fryer to help you get dinner on the table in no time, and you can find a variety of protein options.
Vegetables
There are a lot of vegetable options. It can be overwhelming to choose from so I’ve put together some easy pairings. I’ve also broken this section into two types – non-starch and starchy vegetables. If choosing a starch-based vegetable for a meal, try pairing a non-starch option with it. You want to avoid too many starchy vegetables because they’re high in sugar and can spike blood sugar. Non-starchy vegetables usually come in the form of leafy greens. I know what you’re thinking – another thing I have to think about but trust me it’s not as confusing or difficult as it seems.
Starchy Vegetables
- Potatoes
- Corn
- Carrots
- Lentils
- Beans
- Yams
Make it Quick: Frozen vegetables are the way to go here if you want to keep your bowls easy. You can pop a bag of just about any vegetable you can think of in the microwave and have a veggie to add to your dish in minutes. You can even buy pre-seasoned veggies to make the job even easier. There are two downsides I’ve found with microwavable veggies – 1) not all veggies microwave well and 2) you’ll sometimes be sacrificing taste.
In my experience, leafy green veggies, like spinach and kale, end up being very watery and sometimes mushy – not adjectives most people like when referring to food. There’s also the matter of taste. Fresh veggies from the produce section of the store are usually better in taste and quality but if frozen is going to get you in the kitchen then go for it. The best microwavable frozen veggies in my opinion are broccoli, cauliflower, green beans, corn, and beans.
Flavors and Sauces
Think about all your favorite meals when you eat out – maybe it’s Italian or Mexican. You can use those as inspiration for recipes and you don’t have to do it from scratch. You can find pre-made seasonings and sauces to use. For example, if a Mexican-inspired grain bowl satisfies your craving, pick up a pack of taco or fajita seasoning from the store. Also think about what your favorite meals usually include – maybe avocado, corn, rice, and tomatoes. If you use that as an inspiration you’re likely to enjoy the meal.
Recipe Basics for Cooking as a Beginner
The grain bowl as I’ve mentioned is simple – remember your bowl should include a grain, protein, and vegetable option. I’m going to help you out though. Below are my favorite Pinterest grain bowl recipes. No Pinterest fails here since I’ve tried these recipes myself and they have simple and easy-to-find ingredients. Below are some of my favorite pre-made seasonings. If you’re trying to save some dollars, equivalents of these can be found at stores like Lidle and Aldi and I promise they don’t disappoint in taste
Italian Inspired
Mexican
Asian
My Favorite Grain Bowl Recipies
- Chicken Avocado Bowl: The best part about this recipe is you can easily swap out the avocado and tomatoes for something like spinach or broccoli.
- Vegan Burrito Bowl with Quinoa Brown Rice: Even though this is vegan, you can easily add any of the protein options discussed above.
- Quinoa Fried Rice: This is one of my favorites because it’s versatile with easy ingredients.
I hope you find this Recipe Basics to get Started Cooking as a Beginner helpful. Remember to not get hung up on the brands or try to purchase the exact items used in this post or recipes. Even though I enjoy them, you can find great off-brand options as well. Use this framework to guide your creativity as you learn more. Happy Cooking!