Three low-fat recipes to start with, free and with nothing to fill in. The first one is printed in full below; the other two have pages of their own. Every recipe here states the fat in one real serving — not per 100 g, which is how most packaging hides it.
Six more recipes, sent as a PDF
The three on this page are the plain end of the range. The sampler goes further: an everyday baked cod, a two-ingredient dessert, a gentle poached chicken, and three that travel — Moroccan, Peruvian and Thai. Nine pages, free, and none of them repeat what is on this page.
Recipe one: printed in full
Overnight Oats with Berries and Cinnamon
Fat per serving 3.4 g · 248 kcal · Protein 9 g · Serves 2 · Prep 5 min + overnight · Cook none
Ingredients
- 1 cup / 90 g rolled oats
- 1¼ cups / 300 ml skim milk or unsweetened soy milk
- ½ cup / 75 g mixed berries, fresh or frozen
- 1 tsp / 5 ml honey or maple syrup
- ¼ tsp ground cinnamon
- pinch of salt
Method
- Stir the oats, milk, honey, cinnamon and salt together in a jar or bowl.
- Cover and refrigerate overnight, or at least 6 hours.
- In the morning, stir once — the oats will have thickened. Loosen with a splash of milk if you want it softer.
- Top with the berries just before eating so they keep their texture.
Note. Frozen berries work perfectly and thaw overnight in the jar. Skip the honey entirely if you prefer — ripe berries carry enough sweetness.
Recipe two and three
These two have their own pages so they are easier to find, print and share.
- Tomato and Basil Soup — 2.1 g fat per serving, 118 kcal. A soup that tastes like it was finished with cream, built without any.
- Warm Berry Compote — 0.3 g fat per serving, 64 kcal. Ten minutes, one pan, and it works hot or cold.
Where to go next
- The full twenty-recipe collection — eleven cuisines, from plain everyday cooking to Ethiopian, Georgian and Japanese.
- Life after gallbladder removal: what to eat in the first weeks
- A pancreatitis flare-up: the first 72 hours
- The cookbooks — the printed and digital editions.
Take the recipes with you
Leave an email and the six-recipe PDF arrives straight away. The full twenty-recipe collection follows a few days later, also free.
This page is information and education, not medical advice. Nutrition values are calculated estimates and vary with brands and portion sizes. If you are managing pancreatitis, gallbladder removal or another diagnosed condition, confirm your dietary limits with your healthcare team.