Twenty recipes in the format used across the Aero Wellness cookbooks: fat per serving stated on every one, metric and cup measures side by side, and a closing note that explains the single step that actually changes the result.
They run from plain everyday cooking to dishes you would not expect to find in a low-fat collection — Peruvian ceviche, Ethiopian spiced lentils, Thai green papaya salad. Average fat across the collection is 2.8 g per serving, and the highest is 6.8 g.
Get the collection
One print-ready PDF, one recipe per page, so you can print only what you need and keep it in the kitchen. It is free, and it goes to everyone on the list. Leave your email below and a six-recipe sampler arrives straight away; the full twenty follow a few days later.
What is in it
Everyday
No special diet assumed — just good low-fat cooking.
- Overnight Oats with Berries and Cinnamon — breakfast · 3.4 g fat per serving
- Tomato and Basil Soup — soup · 2.1 g fat per serving
- Baked Cod with Lemon and Herbs — main · 2.8 g fat per serving
- Herbed Mashed Potatoes with Stock — side · 0.8 g fat per serving
- Frozen Banana Ice Cream — dessert · 0.4 g fat per serving
Gentle
Soft textures and very low fat, easy on digestion.
- Poached Chicken with Soft Rice — main · 3.1 g fat per serving
- Warm Lentil Salad with Herbs and Lemon — main · 5.5 g fat per serving
- Mild Pickled Cabbage and Carrot — side · 0.2 g fat per serving
- Chamomile and Ginger Soothing Tea — drink · 0.0 g fat per serving
- Warm Berry Compote — dessert · 0.3 g fat per serving
Global
Familiar cuisines rebuilt to keep the fat low.
- Greek Lemon and Egg Soup (Avgolemono, Lightened) — Greek soup · 3.6 g fat per serving
- Japanese Steamed Fish with Ginger and Scallion — Japanese main · 2.4 g fat per serving
- Vietnamese Chicken and Rice Noodle Bowl — Vietnamese main · 4.2 g fat per serving
- Moroccan Chickpea and Tomato Tagine — Moroccan main · 4.8 g fat per serving
- Indian Yellow Dal with Cumin and Tomato — Indian main · 3.9 g fat per serving
- Mexican Black Bean and Corn Salad — Mexican side · 3.2 g fat per serving
Adventurous
Dishes you would not expect to find in a low-fat collection.
- Peruvian Fish Ceviche with Sweet Potato — Peruvian main · 2.2 g fat per serving
- Ethiopian Spiced Red Lentils (Misir Wot, Lightened) — Ethiopian main · 4.1 g fat per serving
- Thai Green Papaya Salad (Som Tam, Mild) — Thai side · 1.4 g fat per serving
- Georgian Aubergine Rolls with Walnut Filling (Reduced) — Georgian starter · 6.8 g fat per serving
How to read them
Fat per serving, not per 100 g. Packaging almost always shows fat per 100 g, which is why so many products marketed as low-fat end up over the line once you eat a normal portion. Every recipe here states the fat in one actual serving. There is a full guide in reading nutrition labels.
The note is the point. Each recipe ends with the one thing that changes the outcome — usually a temperature, a resting time, or an order of operations. The technique behind them is covered in gentle cooking methods and 18 ingredient swaps.
Want structure rather than single recipes? See the five-week meal plan, the low-fat shopping list and the weekly meal prep workflow.
Managing a specific condition? Start with what to eat in the first 72 hours of a pancreatitis flare-up, or eating after gallbladder removal. The full cookbook is on the shop page.
This collection is for information and education. It is not medical advice and does not replace guidance from your doctor or dietitian. Nutrition values are calculated estimates and vary with brands, portion sizes and preparation.