Traffic will always be low here because of how specialized things are. It's not a cooking forum that encompasses many processes and styles, it's a forum about one single style of cooking.
If you are going to work on the categories, I would say have more categories and have an easily visible index. Right now it's not the easiest to find and I think there are only 4 categories?
You could even do sub-categories. ie: Recipes, then under recipes, you have sub forums: Beef, Pork, Chicken & Fowl, Fish, Vegetables, Other animals, drinks etc.
Tags are only good if people use them, a lot of people don't. But everyone has to put a thread in some category when it is created.