10,000 fat free recipes

Canned sardines warmed in white wine over a soft fennel and onion relish. A simple, elegant Mediterranean-style fish dish using the sardine oil for cooking.

Be a part of India's culture with this tasty spread that can make a scrumptious sandwich you will remember.

If you cannot find fresh peaches, use frozen ones (they will further thicken the smoothie). Peaches were first cultivated in China where they are considered a symbol of immortality and friendship. Nutritionally, they are a good source of selenium and vitamins A and C. Chia seeds are not only a complete protein, but supply the much needed omega-3 fatty acids missing from so many modern diets.

I used Cornish Game Hens, but you could also use a cut up chicken. If you can't get winter melon, watermelon will work. Winter melon is white, very mild tasting and a tad denser than watermelon. I think you could get away using something like Honeydew too.

Fresh garlic and cilantro sauce with jalapeno, lime juice, and extra-virgin olive oil. A bright, no-cook topping for grilled fish that comes together in 10 minutes.

Basic peanut-style dipping sauce (no actual peanuts) with cashew butter, tahini, coconut milk, lime, miso, and ginger. A richer, Thai-leaning satay sauce for grilled skewers, coconut shrimp, or crudités.

Authentic Westphalian pumpernickel bread baked low and slow for 12 hours creates dense, dark, slightly sweet rye bread with traditional German flavor.

Hue rice (Com Huong Giang) is a Vietnamese fried rice with dried shrimp, lemongrass, chilies, and fish sauce. Aromatic and spicy stir-fried rice from central Vietnam served with nuoc cham.

Tofu lovers will love this savory dish made from shiitake mushrooms, soy sauce and Japanese cucumbers.

I originally learned this recipe that I learned from my good friend of mine from San Juan. She taught me to make beans and rice like the natives do it. Of course over the years I’ve adapted it to make it my own. The biggest benefit of this recipe is that it is high protein and high fiber. Using brown rice instead of white rice decreases the glycemic index slightly as well. I hope you enjoy!

Thai mung bean pastries (khanom thuay) with a sweet mung bean flour base topped with coconut-rice flour cream and toasted yellow mung beans. A colorful, no-bake Thai dessert.

Traditional New Mexican fry bread made with just 5 pantry ingredients. Simple dough kneaded smooth, rolled thin, and deep-fried golden in minutes. Serve with honey.

Curried potato chowder with caramelized onions, white wine, dry mustard, and nonfat yogurt stirred in at the end. A lighter, lower-fat chowder with bold Indian-inspired flavor.

Caramelized banana tossed with golden raisins, cilantro, lemon zest, and Japanese chili spice for a sweet-heat salsa. Ready in under 15 minutes, it pairs with grilled meats and fish.

Provençal chicken stew marinated overnight with fennel, saffron, tomatoes, and anise liqueur. Simmered with potatoes until fork-tender and served in warm bowls for a rustic French supper.

Mexican octopus salad with kidney beans, corn, and red bell pepper in a spicy chile-cumin-oregano dressing. Tender octopus tossed cold with bold Southwestern flavors.