I am sure there are freeware programs that can recover some of your files but
there's always a catch to using 'free' software (pop-ups, ads, spam, trojans).
Not true. It's certainly true of some freeware, but it's far from true
that "there's always [such] a catch." There is lots of free software
that doesn't do anything like that at all, and works very well. In
many cases, the freeware is among the best products of its kind.
And by the way, whether or not software (freeware or not) can recover
deleted files depends on whether the space it used to occupy has been
overwritten yet or not. You can *sometimes* recover deleted files, but
not always. Here's my standard post on the subject:
"Deleting" a file doesn't actually delete it; it just marks the space
as available to be used. There are third-party programs that can
sometimes recover deleted files. The problem is that the space used by
the file is likely to become overwritten very quickly, and this makes
the file unrecoverable.
So your chances of successfully recovering this file are decent if you
try recovering it immediately after deleting it, and rapidly go
downhill from there. If you've been using the computer since then (for
example to write this question and read this answer), your chances are
probably very poor by now.
But if the file is important enough, it's worth a try anyway. Stop
using the computer in question immediately, if you haven't done so
already. Download an undelete program (here's one:
http://www3.telus.net/mikebike/RESTORATION.html but there are several
others to choose from; do a Google search) on a friend's computer and
bring it to yours on a floppy to try.
If this fails, your only other recourse is to take the drive to a
professional file recovery company. This kind of service is very
expensive and may or may not work in your case.