10,000 fat free recipes

Sicilian caponata with sauteed eggplant, olives, capers, and a sweet-tangy vinegar sauce. A rustic Italian appetizer or side that tastes even better the next day.

Mashed chickpeas mixed with Italian dressing and garlic powder for a 5-minute vegetarian sandwich spread. Pile it on toasted whole wheat with lettuce and tomato.

Earthy brown rice simmered with cumin, paprika, red bell pepper and oregano for a healthy, fragrant Spanish rice side dish. Just 5 minutes of prep and one pot to clean.

Crispy, spiced sweet potato waffles made with whole wheat flour, cornmeal, and soy milk, topped with a warm homemade blueberry syrup. A wholesome brunch that feels indulgent.

A retro molded Jello salad loaded with dark sweet cherries, pineapple chunks, and chopped pecans, spiked with red wine and nutmeg. Potluck royalty.

Light Filipino-style vegetable soup with stir-fried mixed vegetables, soy sauce, and fresh watercress stirred in at the end. A simple, nourishing bowl ready in about an hour.

Here is a nice change from rye bread. Simply use tomato juice or vegetable juice for the liquid. This tangy, tasty bread makes great sandwiches--especially when they include cheese. It adds a festive touch to soups and winter casseroles, too.

Hearty vegetarian stew with chickpeas, parsnips, carrots, potatoes, and cabbage simmered in a tomato-herb broth. Filling, wholesome, and on the table in under an hour.

Italian baked clams on the half shell stuffed with herbed bread crumbs, garlic, Romano cheese, basil, oregano, and lemon juice, finished with a splash of white wine. A classic Italian-American appetizer.

Lean ostrich steak sliced thin and stir-fried with fresh tomatoes, bell pepper, ginger, garlic, and red pepper flakes. A low-fat, high-protein alternative to beef that cooks in minutes.

Dried pinto beans simmered from scratch with carrots, celery, Roma tomatoes, fresh thyme, oregano, and cilantro. A nourishing bean soup served over rice or barley that's worth the overnight soak.

A savory and delicious soup made with juicy tomatoes, chickpeas and succulent veal sausage.

Vegetarian chili pie topped with a thick cornmeal crust, loaded with kidney beans, tomatoes, bell pepper, and cumin. A hearty, meat-free weeknight dinner baked in one pan.

These delicious muffins made with whole wheat flour and pecans make the perfect snack before dinner.

Velvety pumpkin soup deepened with dried porcini and shiitake mushrooms, nutmeg, and a splash of mushroom soaking liquid. Vegan, low-fat, and packed with fall flavor.

Colorful chickpea and basmati rice salad with three bell peppers and scallions, tossed in a sesame-cumin-lemon vinaigrette. A fresh, no-cook vegetarian side ready in 15 minutes.