Don't use canola oil. It's higly carcinogenic. Go for coconut oil. You can use olive oil as well, but that one isn't that great for you either. Avoid butter too, if you can, and never use margarine (also carcinogenic) if you're going to use butter.

To defrost fish or meat faster than simply putting it in the fridge, put it under running water in the sink wrappedc in plastic or in a bowl. Water should be cold. Don't microwave because it cooks it too much and makes it tough.

Mix like tastes. Is your salad made of sweet or salty stuff, for example. Specific examples: If it's sweet: edamame, green peppers, cucumber, romain (sp?), tomato, snap peas, and sweat peas, egg whites or honey ham with a peanut dressing (no vinegar) go together nicely. For salty: onions, spinach, radish, cucumber, tomato, meat (bacon/salty ham/cajun chicken) with ranch/italian and some salt&pepper go well. This isn't a rule set in stone, as master chefs know how to mix sweet and salty dishes, but don't try it in salads and only try it when you seriously know what the fuck you are doing because it can go south extremely easily.

A bit of spice is a world of difference. Some go together better than others. E.g. Basil, oregano, garlic, thyme, herbs de provence go well together. Red pepper, black pepper, salt, cayenne go well together. Coiriander + cumin are butt buddies. Coriander and basil? Not so much. Remember to add the appropriate amount for the amount you are cooking. A tiny bit of basil in your huge pot of tomato sauce isn't going to have the same effect as a tiny bit on your chicken breast.

Sauces or dressings can be used as easy marinades. Drop some chicken in a plastic bag with italian dressing for a bit. If you think you can manage without breaking the bag, pound the chicken out to loosen it up and help the dressing soak in. Grabbing a basil pasta sauce from the grocery story and throwing it on some fish you are pansearing makes it taste awesome and like you've done a lot more than you did.