TOP 5 FREE RECIPES EBOOK

SOFIA EL HATRI,
2021/2022
TOP 5
FREE RECIPES
Enjoy these specially
curated healthier recipes
for you and your family.

MY STORY
By the age of 25 I was diagnosed with 5 autoimmune conditions.
The constant fatigue, and restrictions in my social life did not add to my
happy youth years. At this point, I decided I don’t want to identify as a
patient for the rest of my life, so I went off my medications*.
Only using the power of my mind was I able to enjoy 10 happy years with
no chronic disease drugs. Until recently when my weight gain and bad
food habits led me to a pre-diabetes condition and other worrying blood
markers.
Thankfully in August 2021, an amazing person and leader - Jesse
Macpherson, decided to create a 60-Days Club Fit Challenge within our
organisation Seacret, with 2400 participants from across the globe.
I saw this as my way out, how to lose weight, get fit and get some of my
energy back. Little did I know that this Challenge would mark the
beginning of a series of events which lead to reversing pre-diabetes, losing
10kg, clearing my skin, getting my energy back…
…and I also just got accepted to study Human Nutrition in London as a
Bachelor in Science…
If you are open to life, life will open to you.
I learned to grab the opportunity when it comes, not when I am ready for
it and it is paying off big time right now.
During this time, I was very focused on getting my nutrition right and the
more I learned, the more I realised that my current diet wouldn’t help me
get healthier. So I started trying out different recipes at home substituting
the unhealthier ingredients with healthier ones.
At first, many of my recipes were complete disaster!
*The content of this book should not be considered as medical advice, or a way to treat and cure any disease or medical condition.
Please always consult with your medical practitioner and nutritionist regarding your medication and diet.

MY STORY
Eventually I learned what works, what doesn’t
work and end up enjoying healthy meals that are
also tasty, delicious, yummy and easy to make.
Of course I couldn’t do all this alone and here is
the place for me to give thanks to
- the 2400 participants in our Club Fit Challenge
for their support, great energy and all the
professional information we found there.
- Dr Howard Cohn who created the Nutritional
line Life by Seacret
- Dr Brooke Goldner for her healing Hyper-nourishing Protocol
- Nathanial Darnell who pointed me to the right direction when I needed
- Coach Stefan Panov, from the app Better Me
- Salsa factory, Romania, for “accepting me as I am :)” and letting me dance it out
- My mum who sponsored several of these recipes and was the main taster while
cooking in Brussels.
- My dad who got excited about the benefits of cruciferous veggies and is now
planting spinach grains in his garden under the Moroccan sun.
- All my family and friends with whom we shared this time together with a lot of
fun, dancing, moving and tasting my recipes :)
- All my followers on Social Media who supported with likes, comments and
shares - I hope you got value too.
And mainly myself for having the courage to believe that I deserve a better,
healthier life, with more energy and vitality
AND MAKING IT HAPPEN!
Wherever you are in your journey - KEEP GOING!
I wish you Happy Holidays, and I believe this Christmas can be healthier than the
last one and you can start the New 2022 Year with more energy than ever!
I believe in you
ENJOY!
*The content of this book should not be considered as medical advice, or a way to treat and cure any disease or medical condition.
Please always consult with your medical practitioner and nutritionist regarding your medication and diet.

If you want to serve a more elegant sweet snack that
you can also use as gift in a box, then this recipe is
definitely for you ! These “mendiants au chocolat” are
really gracious with their simplicity and shininess.
Best thing is that you can top it up with whatever you
have at home. But here are the tops I found are the
best combined.
With LOVE…
MENDIANTS AU
CHOCOLAT
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Ingredients
Dark chocolate 85%+
Raw Pistachio
Raw almonds
Raw walnuts
Raw pecans
Raw cashews
Dried mulberries
Dried cranberries
Goji berries
Dried raisins
Preparation
Melt the chocolate
using the technique
*Bain-Marie
Ready to cook?
Place a baking paper on a tray.
With the help of a crayon, draw
multiple circles. Turn the paper
upside down, so the ink doesn’t
affect the quality of the food.
With a spoon pour a small amount
of the melted chocolate in each
circle.
Use the back of the spoon to shape
the circle and leave a thin layer.
Whilst it’s still moist, start
spreading the toppings. Best
combine sweet dry fruit with
fresh cashew and another
nut on each mendiant.
Leave in fridge until chill
and solid.
Serve…
With LOVE…
12

DREAM BARS
These bars are completely inspired by www.hotforfoodblog.com
where I found a mocha dream bar option and adjusted it to my
taste.
This recipe is fully vegan, dairy-free, soy-free.
You can make a variation with more solid or less solid toping.
My less solid topping inspired me to decorate with strawberries,
which actually gave a very fresh taste and completed the overall
taste. So I would definitely add the strawberries as part of the
recipe, rather than part of the decoration.
With LOVE…
23

For the Crust
1 Cup raw almonds
8 pitted soaked dates
2 tbsp raw cacao
powder
1 tbsp melted
coconut oil
Ingredients
For the filling
1 1/2 Cup Raw cashews
1/3 cup maple syrup
1 can coconut milk
40 ml coconut cream
For the topping
Half strawberries
Preparation
Soak the dates in
warm water for at
least 30 minutes
Soak the cashews in
hot water for at least
20 minutes
Ready to cook?
For the crust, in a processor, blend all
nuts, dates, the cacao and melted oil.
Keep blending until smooth. Place the
mix on the bottom of a tray covered
with baking paper. Use your fingers or
a spoon to spread evenly to the
borders.
For the filling, soak the raw cashew in
hot water for minimum 20 minutes. In
a blender, add the soaked cashews, the
coconut milk(scoop out only the milk)
and the maple syrup. Blend until
smooth.
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For the topping, half some big
strawberries and place on top
of the filling
Cut in bars and enjoy ….
With LOVE…

HOMEMADE
NUTELLA
❏ ❏ ❏ ❏
VEGAN GLUTEN-FREE SUGAR-FREE OIL-FREE
❏
❏
❏
DAIRY-FREE SOY-FREE RAW
That was another surprise for me too! Nutella has only
been part of my diet in my childhood for Christmas and
holidays… who new I would be able to make my own
healthier version at home years later!
Ever since I tried it, my taste became adapted to the
natural taste of it and I know I can never switch to the
commercial one again!
ENJOY!

Did you know?
Who invented Nutella?
It was Italy’s richest man Mr Ferrero, who owned
a bakery in a small town know for its hazelnuts.
Initially they were selling the derived from the
hazelnuts as a solid block, but he was the first to
sell a creamy version in 1951
Ingredients
Hazelnuts
1 cup plant-based milk
1/2 cup cocoa powder
3 soaked dates
1 tsp vanilla extract
Ready to cook?
Start by spreading the hazelnuts on
a tray. Roast for about 15 minutes.
Use 2 paper kitchen towels to
remove easily the peels from the
hazelnuts.
Put in a blender and start blending.
Once it becomes powdery, keep
blending until buttery.
Add all other ingredients at once
and keep blending until a soft
Nutella like consistency.
Yo u c a n r e g u l a t e t h e
consistency by adding more
plant-based milk.
If your blender is not
powerful enough, blend the
dates separately before
adding to the mix.
And Voila!

CAULIFLOWER PIZZA
❏ ❏ ❏ ❏
VEGAN GLUTEN-FREE SUGAR-FREE OIL-FREE
❏
❏
❏
DAIRY-FREE SOY-FREE RAW
I am in love with this one!!
This apple pie is a combination of everything I wanted to achieve
as a completely healthy baked desert. It is gluten-free, no
additional sugar of any kind added, it is also oil-free, completely
vegan and with no soya!
I have substituted all ingredients from the original recipe, and I
was personally very pleasantly surprised with the result. Didn’t
expect the richness of flavours and the softness of the dough…
I cannot wait for more people to try this one, so that more people
can see it is possible to have a homemade baked desert without
the unhealthy stuff and still be tasty and mouth-watering.
ENJOY!

Did you know?
Did you know that cauliflower is a super food?
It is a cruciferous vegetable that is high in fibre,
vit B and vit C
Ingredients
1 cauliflower
3 tbsp chia seeds
1 tsp oregano
1 tsp basil
1 tsp thyme
1 tsp garlic powder
Salt
Black pepper
2 tbsp Nutritional yeast
2 tbsp of plant-based milk
Ready to cook?
Start by washing 1 whole cauliflower
and cut it into smaller heads. Put in
a blender and blend until very small
crumbs.
Separately, add 3 tbsp of chia seeds
with 6 tbsp of water and wait 15
min. The chia seeds will absorb the
water and become jelly. Add them
to the cauliflower.
Add all the spices and the
nutritional yeast. The yeast will add
some cheesiness and help the
ingredients to stick together.
Mix well and start adding 1 tbsp of
plant-based milk until you get a nice
dough
Spread the dough on a tray
(with baking paper) and bake
for 10 min each side at 170C .
Prepare your veggies, here I use
mushrooms, olives and cherry
tomatoes. Wash and cut them
into sizes.
For the sauce, in a bowl mix 75
gr of tomato sauce, 1 tbsp of
olive oil and oregano.
Remove the crust from the
oven, spread the sauce, place
the veggies and put bake in the
oven for another 20-30 min
until crusty.
And Voila!

AVOCADO DRESSING
for salad
❏ ❏ ❏ ❏
VEGAN GLUTEN-FREE SUGAR-FREE OIL-FREE
❏
❏
❏
DAIRY-FREE SOY-FREE RAW
This amazing Super Healthy avocado dressing for salads
was totally inspired by Dr Brooke Goldner and Thomas
Tadlock. I learned it while following their healing protocol
for 42 days and it gave me the cheesiness I was so much
craving in my food. Now I use this dressing on daily bases
for my favourite raw spinach and green leaves salad and
also on my toasts when I want a more quickly filling meal.
Who would think that you can substitute cheese for
nutritional yeast and avocado for oil?!
ENJOY!

Did you know?
Did you know you can substitute cheese with
nutritional yeast?
Not only it will add cheesiness to your vegan food
but it will also add extra protein, vitamins,
minerals and antioxidants to your meal. Studies
suggest that nutritional yeast will boost your
immunity and can help lower cholesterol.
Ingredients
1 avocado
1 tsp mustard
1 tbsp nutritional yeast
1 tbsp soya sauce
1 tbsp lemon juice
Ready to cook?
This salad dressing is not only super
healthy but also super easy to make.
All you need is a blender.
Put all ingredients in a blender,
blend until smooth.
You can start adding water until you
get the consistency that you need.
I like to keep it more thick, make
bigger quantities at once and leave
the rest in a jar in the fridge for the
next few days.
And Voila!

BONUS!!!
1 EXTRA RECIPE ONLY FOR YOU

ONE EXTRA
RECIPE
ESPECIALLY
FOR YOU

This one is very similar to the Agar Agar Hearts, and
is just as delicious.
The only difference is that I add vanilla extract in the
dark chocolate and this gives an extra flavour.
Enjoy…
AGAR AGAR PUDDING
With LOVE…
29

Ingredients
For the pudding:
5 gr Agar Agar
300 ml Coconut milk
For the topping:
100 gr Dark
chocolate
1 tsp Vanilla extract
Preparation
Melt dark chocolate
with the technique
*Bain-Marie
Ready to cook?
Pour the liquid coconut milk in a
bowl and add the Agar Agar. Let it
soak for about 5-10 minutes. Place
in a pot and bring to boil. This is the
moment you would add the desired
extract - in this recipe it is vanilla
extract. Let it boil for about 5-6
min.
Pour the liquid in a tray and leave in
the fridge until solid.
After that you can use any cookie
cutter you prefer to form the desired
shape.
30
Spread the agar agar forms
on a wooden tray for best
presentation.
Melt your dark chocolate
and chose whether to cover
all or just some of the
shapes.
Leave to set and eat…
With LOVE…

ALL REFERENCES AND
LINKS
SEACRET PRODUCTS LINKS:
Seacret Protein Shake - Chocolate
https://www.seacretdirect.com/sofiaelhatri/en/us/item/4288/SHAKE-
CHOCOLATE-Chocolate-SHAKE/
Seacret Protein Shake - Vanilla
https://www.seacretdirect.com/sofiaelhatri/en/us/item/3898/SHAKE-
VANILLA-Shake-Vanilla/
OTHERS:
www.chocolatemonthclub.com
@fullyrawkristina
www.hotforfoodblog.com
WHERE YOU CAN FIND ME:
My YOUTUBE Channel
https://www.youtube.com/channel/UCKrD8FZH_S_XsXWZX9Xzj1Q
My Instagram account
https://www.instagram.com/sofiaelhatri/
My TikTok account
https://vm.tiktok.com/ZM83VY1Tw/
57

THANK YOU
Thank YOU!
If you enjoyed these few free recipes, do not hesitate to chose
out of my 2 full ebooks with more delicious and healthy
options for a better and enjoyable healthy journey:
https://linktr.ee/Sofiaelhatri
With Love…