10,000 fat free recipes

Prune fudge made with stewed prunes, prune juice, sugar, lemon juice, and chopped nuts, cooked to soft ball stage and beaten creamy. An old-fashioned, no-chocolate fruit fudge.

Koloketes: traditional Cypriot pumpkin hand pies with bulgur, onion, and warm cinnamon in a crisp olive oil pastry. Authentic Greek Cypriot mezze or snack.

Halibut Creole bakes firm white fish under a topping of tomatoes, green pepper, and onion, then drizzles a Tabasco-spiked lemon butter over the top for a 25-minute Louisiana-style supper. Works equally well with cod or other firm white fish.

Low-calorie lemon Bavarian mousse made with no added sugar, using apple juice concentrate, pineapple juice, and whipped evaporated skim milk for a light, airy gelatin dessert.

Sun-dried tomato tapenade with capers, garlic, lemon, and herbes de Provence. Rehydrated, oil-cured for a week, then pulsed into a coarse Provencal spread.

Crispy deep-fried cardamom pastries with rum, butter, and a powdered sugar coating. Pale, delicate, and fragrant with freshly pounded cardamom seeds.

Pear and ginger pudding layered with butter-sauteed pears, broken gingersnap cookies, and heavy cream, then baked until bubbling. A warm, spiced fruit dessert.

Italian-style cheesy popcorn tossed with grated Parmesan, basil, oregano, and black pepper. A low-calorie savory snack with big flavor.

Light western omelets with turkey ham, red and green bell peppers, and extra egg whites for volume without extra fat. A low-calorie high-protein breakfast ready in 20 minutes.

Whole bananas baked in their skins until caramelized and tender, then split and loaded with butter, salt, and pepper. Three ingredients, 20 minutes, pure Brazilian comfort.

Braised chicken legs in fresh tomatillo sauce with jalapeños, onion, garlic, and cilantro. A one-skillet Mexican green chicken dinner with a tangy, reduced salsa verde.

Low-calorie pumpkin muffins made with skim milk powder, pumpkin pie spice, grated carrots, and raisins. No oil, no butter, and only 7 tablespoons of flour in the whole batch.

Low-calorie pumpkin pie with a crunchy cornflake crust and a creamy butterscotch pudding filling. No-bake filling made with dietetic pudding, pumpkin, and nonfat milk.

Boneless turkey breast butterflied, stuffed with a spinach-mushroom brown rice dressing seasoned with basil and savory, then rolled jellyroll-style and roasted. Every slice reveals a beautiful green and white spiral.

A tangy and delicious fish dish that has a unique flavor it gets from the apricots.

Double chocolate layer cheesecake: a chocolate cream cheese layer on the bottom and a vanilla cream cheese layer on top, all in a chocolate cookie crust.