10,000 fat free recipes

Fresh papaya relish with red onion, bell pepper, chile, lime juice, and mint. A bright, vegan condiment for grilled fish, tacos, or chicken.

Condimento Pugliese: roasted red pepper spread with olive oil and red pepper flakes. A chunky Italian condiment for crostini, pasta, or bruschetta. Five ingredients, no cook.

Fresh fruit with sliced almonds, a splash of rum, and a golden broiled meringue topping. Part fruit salad, part baked Alaska. A showstopping warm dessert ready in 20 minutes.

Homemade frozen fruit cocktail mix with watermelon, cantaloupe, peaches, grapes, and blueberries in an orange-lemonade syrup. Freeze in pint containers for up to 8 months of fresh fruit cups.

Stuffed beef heart, an old Pennsylvania nose-to-tail dish filled with roasted chestnuts and bechamel-bound cracker crumbs, simmered tender then roasted to a brown crust.

Curried mayonnaise spread made with just mayo and curry powder. A 5-minute condiment for sandwiches, chicken, shrimp, or lamb wraps.

Old-fashioned candied figs, apricots, or tomatoes preserved in sugar syrup over several days, then sun-dried and sugar-dredged. A slow, sweet, heritage preserving project.

Low-fat oatmeal loaded with fresh apple chunks, raisins, walnuts, brown sugar, and cinnamon. A warm, naturally sweetened breakfast bowl that's also diabetic-friendly.

Fresh berry tarts: a pair of giant 10x15 inch sheet tarts with vanilla cream over sweet pie crust, one tart piled with glazed cherries, the other with glossy blueberries.

Greek marinated vegetable salad with broiled eggplant, roasted red pepper, artichoke hearts, and mushrooms in a lemon-herb olive oil dressing with oregano and marjoram.

Old-fashioned raspberry jelly with no commercial pectin: apples provide natural set, raspberries give the flavor. Traditional jelly-bag technique for a clear, pure-fruit preserve.

Crispy roasted onions seared in a smoking-hot skillet and tossed with fresh cilantro. A 3-ingredient Indian-style side dish ready in under 5 minutes.

Fresh mint-coriander chutney with jalapenos, ginger, and a tadka of sputtering mustard and cumin seeds. A vibrant Indian green chutney for samosas and curries.

Fresh tomatillo green sauce with jalapenos, cumin, cilantro, and garlic sauteed in vegetable stock. A low-fat, bright salsa verde for tacos, enchiladas, and grilled meats.

Nigiri sushi, the hand-formed Japanese rice fingers topped with raw or cooked seafood and a touch of mustard or wasabi. Make sushi at home with just rice, fish, and a few simple ingredients.

Linzer pastry dough with a full pound of butter, egg yolks, lemon zest, and vanilla. A rich, tender Austrian dough for jam-filled cookies, tarts, and meringue-topped pastries.