If you wanted to go with the Recuva method, the link that was posted above has step-by-step instructions on how to operate the program after installation, the only hitch being that you have to have another PC handy or a working installation of windows on your own machine to do it. If this is not doable for you, no worries, making a Linux Live CD or USB isn't too difficult to do. Rufus USB tool can be located
here and is accompanied with a decent list of instructions on how to use it.
In terms of a linux distro to use, there are a wide variety out there. That's the great thing and the bad thing about linux - everyone can make it their own, and many do. The easiest one to use has been widely agreed upon - Ubuntu. It's interface is nearly identical to Mac's interface, making it familiar to many. Linux is, after all, basically the same OS when you get down to the roots. You can find the Ubuntu download page
here
Ubuntu is nearly 1gb however, it is a fully functional OS and is full of features. If you were looking for something small, easy to use, and not too overwhelming, there is another option.
Damn Small Linux - A mere 50mb, still able to do what you need.