TOP 5 FREE RECIPES EBOOK
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SOFIA EL HATRI,<br />
2021/2022<br />
<strong>TOP</strong> 5<br />
<strong>FREE</strong> <strong>RECIPES</strong><br />
Enjoy these specially<br />
curated healthier recipes<br />
for you and your family.
MY STORY<br />
By the age of 25 I was diagnosed with 5 autoimmune conditions. <br />
The constant fatigue, and restrictions in my social life did not add to my<br />
happy youth years. At this point, I decided I don’t want to identify as a<br />
patient for the rest of my life, so I went off my medications*. <br />
Only using the power of my mind was I able to enjoy 10 happy years with<br />
no chronic disease drugs. Until recently when my weight gain and bad<br />
food habits led me to a pre-diabetes condition and other worrying blood<br />
markers. <br />
Thankfully in August 2021, an amazing person and leader - Jesse<br />
Macpherson, decided to create a 60-Days Club Fit Challenge within our<br />
organisation Seacret, with 2400 participants from across the globe. <br />
I saw this as my way out, how to lose weight, get fit and get some of my<br />
energy back. Little did I know that this Challenge would mark the<br />
beginning of a series of events which lead to reversing pre-diabetes, losing<br />
10kg, clearing my skin, getting my energy back…<br />
…and I also just got accepted to study Human Nutrition in London as a<br />
Bachelor in Science…<br />
If you are open to life, life will open to you.<br />
I learned to grab the opportunity when it comes, not when I am ready for<br />
it and it is paying off big time right now. <br />
During this time, I was very focused on getting my nutrition right and the<br />
more I learned, the more I realised that my current diet wouldn’t help me<br />
get healthier. So I started trying out different recipes at home substituting<br />
the unhealthier ingredients with healthier ones. <br />
At first, many of my recipes were complete disaster!<br />
*The content of this book should not be considered as medical advice, or a way to treat and cure any disease or medical condition.<br />
Please always consult with your medical practitioner and nutritionist regarding your medication and diet.
MY STORY<br />
Eventually I learned what works, what doesn’t<br />
work and end up enjoying healthy meals that are<br />
also tasty, delicious, yummy and easy to make. <br />
Of course I couldn’t do all this alone and here is<br />
the place for me to give thanks to <br />
- the 2400 participants in our Club Fit Challenge<br />
for their support, great energy and all the<br />
professional information we found there.<br />
- Dr Howard Cohn who created the Nutritional<br />
line Life by Seacret<br />
- Dr Brooke Goldner for her healing Hyper-nourishing Protocol<br />
- Nathanial Darnell who pointed me to the right direction when I needed<br />
- Coach Stefan Panov, from the app Better Me<br />
- Salsa factory, Romania, for “accepting me as I am :)” and letting me dance it out<br />
- My mum who sponsored several of these recipes and was the main taster while<br />
cooking in Brussels.<br />
- My dad who got excited about the benefits of cruciferous veggies and is now<br />
planting spinach grains in his garden under the Moroccan sun.<br />
- All my family and friends with whom we shared this time together with a lot of<br />
fun, dancing, moving and tasting my recipes :)<br />
- All my followers on Social Media who supported with likes, comments and<br />
shares - I hope you got value too.<br />
And mainly myself for having the courage to believe that I deserve a better,<br />
healthier life, with more energy and vitality<br />
AND MAKING IT HAPPEN!<br />
Wherever you are in your journey - KEEP GOING!<br />
I wish you Happy Holidays, and I believe this Christmas can be healthier than the<br />
last one and you can start the New 2022 Year with more energy than ever!<br />
I believe in you<br />
ENJOY!<br />
*The content of this book should not be considered as medical advice, or a way to treat and cure any disease or medical condition.<br />
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<br />
you can also use as gift in a box, then this recipe is<br />
definitely for you ! These “mendiants au chocolat” are<br />
really gracious with their simplicity and shininess. <br />
Best thing is that you can top it up with whatever you<br />
have at home. But here are the tops I found are the<br />
best combined.<br />
With LOVE…<br />
MENDIANTS AU<br />
CHOCOLAT<br />
11
Ingredients<br />
Dark chocolate 85%+<br />
Raw Pistachio<br />
Raw almonds<br />
Raw walnuts<br />
Raw pecans<br />
Raw cashews<br />
Dried mulberries<br />
Dried cranberries<br />
Goji berries<br />
Dried raisins<br />
Preparation<br />
Melt the chocolate<br />
using the technique<br />
*Bain-Marie<br />
Ready to cook?<br />
Place a baking paper on a tray.<br />
With the help of a crayon, draw<br />
multiple circles. Turn the paper<br />
upside down, so the ink doesn’t<br />
affect the quality of the food.<br />
With a spoon pour a small amount<br />
of the melted chocolate in each<br />
circle. <br />
Use the back of the spoon to shape<br />
the circle and leave a thin layer.<br />
Whilst it’s still moist, start<br />
spreading the toppings. Best<br />
combine sweet dry fruit with<br />
fresh cashew and another<br />
nut on each mendiant.<br />
Leave in fridge until chill<br />
and solid.<br />
Serve…<br />
With LOVE…<br />
12
DREAM BARS<br />
These bars are completely inspired by www.hotforfoodblog.com<br />
where I found a mocha dream bar option and adjusted it to my<br />
taste.<br />
This recipe is fully vegan, dairy-free, soy-free.<br />
You can make a variation with more solid or less solid toping.<br />
My less solid topping inspired me to decorate with strawberries,<br />
which actually gave a very fresh taste and completed the overall<br />
taste. So I would definitely add the strawberries as part of the<br />
recipe, rather than part of the decoration.<br />
With LOVE…<br />
23
For the Crust<br />
1 Cup raw almonds<br />
8 pitted soaked dates<br />
2 tbsp raw cacao<br />
powder <br />
1 tbsp melted<br />
coconut oil<br />
Ingredients<br />
For the filling<br />
1 1/2 Cup Raw cashews<br />
1/3 cup maple syrup<br />
1 can coconut milk <br />
40 ml coconut cream<br />
For the topping<br />
Half strawberries<br />
Preparation<br />
Soak the dates in<br />
warm water for at<br />
least 30 minutes<br />
Soak the cashews in<br />
hot water for at least<br />
20 minutes<br />
Ready to cook?<br />
For the crust, in a processor, blend all<br />
nuts, dates, the cacao and melted oil.<br />
Keep blending until smooth. Place the<br />
mix on the bottom of a tray covered<br />
with baking paper. Use your fingers or<br />
a spoon to spread evenly to the<br />
borders. <br />
For the filling, soak the raw cashew in<br />
hot water for minimum 20 minutes. In<br />
a blender, add the soaked cashews, the<br />
coconut milk(scoop out only the milk)<br />
and the maple syrup. Blend until<br />
smooth.<br />
24<br />
For the topping, half some big<br />
strawberries and place on top<br />
of the filling<br />
Cut in bars and enjoy ….<br />
With LOVE…
HOMEMADE<br />
NUTELLA<br />
❏ ❏ ❏ ❏<br />
VEGAN GLUTEN-<strong>FREE</strong> SUGAR-<strong>FREE</strong> OIL-<strong>FREE</strong><br />
❏<br />
❏<br />
❏<br />
DAIRY-<strong>FREE</strong> SOY-<strong>FREE</strong> RAW<br />
That was another surprise for me too! Nutella has only<br />
been part of my diet in my childhood for Christmas and<br />
holidays… who new I would be able to make my own<br />
healthier version at home years later!<br />
Ever since I tried it, my taste became adapted to the<br />
natural taste of it and I know I can never switch to the<br />
commercial one again!<br />
ENJOY!
Did you know?<br />
Who invented Nutella?<br />
It was Italy’s richest man Mr Ferrero, who owned<br />
a bakery in a small town know for its hazelnuts.<br />
Initially they were selling the derived from the<br />
hazelnuts as a solid block, but he was the first to<br />
sell a creamy version in 1951<br />
Ingredients<br />
Hazelnuts<br />
1 cup plant-based milk<br />
1/2 cup cocoa powder<br />
3 soaked dates <br />
1 tsp vanilla extract<br />
Ready to cook?<br />
Start by spreading the hazelnuts on<br />
a tray. Roast for about 15 minutes.<br />
Use 2 paper kitchen towels to<br />
remove easily the peels from the<br />
hazelnuts.<br />
Put in a blender and start blending.<br />
Once it becomes powdery, keep<br />
blending until buttery.<br />
Add all other ingredients at once<br />
and keep blending until a soft<br />
Nutella like consistency.<br />
Yo u c a n r e g u l a t e t h e<br />
consistency by adding more<br />
plant-based milk.<br />
If your blender is not<br />
powerful enough, blend the<br />
dates separately before<br />
adding to the mix. <br />
And Voila!
CAULIFLOWER PIZZA<br />
❏ ❏ ❏ ❏<br />
VEGAN GLUTEN-<strong>FREE</strong> SUGAR-<strong>FREE</strong> OIL-<strong>FREE</strong><br />
❏<br />
❏<br />
❏<br />
DAIRY-<strong>FREE</strong> SOY-<strong>FREE</strong> RAW<br />
I am in love with this one!! <br />
This apple pie is a combination of everything I wanted to achieve<br />
as a completely healthy baked desert. It is gluten-free, no<br />
additional sugar of any kind added, it is also oil-free, completely<br />
vegan and with no soya!<br />
I have substituted all ingredients from the original recipe, and I<br />
was personally very pleasantly surprised with the result. Didn’t<br />
expect the richness of flavours and the softness of the dough…<br />
I cannot wait for more people to try this one, so that more people<br />
can see it is possible to have a homemade baked desert without<br />
the unhealthy stuff and still be tasty and mouth-watering.<br />
ENJOY!
Did you know?<br />
Did you know that cauliflower is a super food?<br />
It is a cruciferous vegetable that is high in fibre,<br />
vit B and vit C<br />
Ingredients<br />
1 cauliflower<br />
3 tbsp chia seeds<br />
1 tsp oregano<br />
1 tsp basil<br />
1 tsp thyme<br />
1 tsp garlic powder<br />
Salt<br />
Black pepper<br />
2 tbsp Nutritional yeast<br />
2 tbsp of plant-based milk <br />
Ready to cook?<br />
Start by washing 1 whole cauliflower<br />
and cut it into smaller heads. Put in<br />
a blender and blend until very small<br />
crumbs. <br />
Separately, add 3 tbsp of chia seeds<br />
with 6 tbsp of water and wait 15<br />
min. The chia seeds will absorb the<br />
water and become jelly. Add them<br />
to the cauliflower.<br />
Add all the spices and the<br />
nutritional yeast. The yeast will add<br />
some cheesiness and help the<br />
ingredients to stick together. <br />
Mix well and start adding 1 tbsp of<br />
plant-based milk until you get a nice<br />
dough <br />
Spread the dough on a tray<br />
(with baking paper) and bake<br />
for 10 min each side at 170C .<br />
Prepare your veggies, here I use<br />
mushrooms, olives and cherry<br />
tomatoes. Wash and cut them<br />
into sizes. <br />
For the sauce, in a bowl mix 75<br />
gr of tomato sauce, 1 tbsp of<br />
olive oil and oregano. <br />
Remove the crust from the<br />
oven, spread the sauce, place<br />
the veggies and put bake in the<br />
oven for another 20-30 min<br />
until crusty. <br />
And Voila!
AVOCADO DRESSING<br />
for salad<br />
❏ ❏ ❏ ❏<br />
VEGAN GLUTEN-<strong>FREE</strong> SUGAR-<strong>FREE</strong> OIL-<strong>FREE</strong><br />
❏<br />
❏<br />
❏<br />
DAIRY-<strong>FREE</strong> SOY-<strong>FREE</strong> RAW<br />
This amazing Super Healthy avocado dressing for salads<br />
was totally inspired by Dr Brooke Goldner and Thomas<br />
Tadlock. I learned it while following their healing protocol<br />
for 42 days and it gave me the cheesiness I was so much<br />
craving in my food. Now I use this dressing on daily bases<br />
for my favourite raw spinach and green leaves salad and<br />
also on my toasts when I want a more quickly filling meal. <br />
Who would think that you can substitute cheese for<br />
nutritional yeast and avocado for oil?!<br />
ENJOY!
Did you know?<br />
Did you know you can substitute cheese with<br />
nutritional yeast?<br />
Not only it will add cheesiness to your vegan food<br />
but it will also add extra protein, vitamins,<br />
minerals and antioxidants to your meal. Studies<br />
suggest that nutritional yeast will boost your<br />
immunity and can help lower cholesterol. <br />
Ingredients<br />
1 avocado<br />
1 tsp mustard <br />
1 tbsp nutritional yeast <br />
1 tbsp soya sauce<br />
1 tbsp lemon juice<br />
Ready to cook?<br />
This salad dressing is not only super<br />
healthy but also super easy to make.<br />
All you need is a blender.<br />
Put all ingredients in a blender,<br />
blend until smooth.<br />
You can start adding water until you<br />
get the consistency that you need. <br />
I like to keep it more thick, make<br />
bigger quantities at once and leave<br />
the rest in a jar in the fridge for the<br />
next few days.<br />
And Voila!
BONUS!!!<br />
1 EXTRA RECIPE ONLY FOR YOU
ONE EXTRA <br />
RECIPE <br />
ESPECIALLY <br />
FOR YOU
This one is very similar to the Agar Agar Hearts, and<br />
is just as delicious. <br />
The only difference is that I add vanilla extract in the<br />
dark chocolate and this gives an extra flavour. <br />
Enjoy…<br />
AGAR AGAR PUDDING<br />
With LOVE…<br />
29
Ingredients<br />
For the pudding: <br />
5 gr Agar Agar<br />
300 ml Coconut milk <br />
For the topping: <br />
100 gr Dark<br />
chocolate <br />
1 tsp Vanilla extract <br />
Preparation<br />
Melt dark chocolate<br />
with the technique<br />
*Bain-Marie<br />
Ready to cook?<br />
Pour the liquid coconut milk in a<br />
bowl and add the Agar Agar. Let it<br />
soak for about 5-10 minutes. Place<br />
in a pot and bring to boil. This is the<br />
moment you would add the desired<br />
extract - in this recipe it is vanilla<br />
extract. Let it boil for about 5-6<br />
min. <br />
Pour the liquid in a tray and leave in<br />
the fridge until solid.<br />
After that you can use any cookie<br />
cutter you prefer to form the desired<br />
shape.<br />
30<br />
Spread the agar agar forms<br />
on a wooden tray for best<br />
presentation. <br />
Melt your dark chocolate<br />
and chose whether to cover<br />
all or just some of the<br />
shapes.<br />
Leave to set and eat…<br />
With LOVE…
ALL REFERENCES AND<br />
LINKS<br />
SEACRET PRODUCTS LINKS:<br />
Seacret Protein Shake - Chocolate<br />
https://www.seacretdirect.com/sofiaelhatri/en/us/item/4288/SHAKE-<br />
CHOCOLATE-Chocolate-SHAKE/<br />
Seacret Protein Shake - Vanilla <br />
https://www.seacretdirect.com/sofiaelhatri/en/us/item/3898/SHAKE-<br />
VANILLA-Shake-Vanilla/<br />
OTHERS: <br />
www.chocolatemonthclub.com <br />
@fullyrawkristina<br />
www.hotforfoodblog.com<br />
WHERE YOU CAN FIND ME:<br />
My YOUTUBE Channel<br />
https://www.youtube.com/channel/UCKrD8FZH_S_XsXWZX9Xzj1Q<br />
My Instagram account <br />
https://www.instagram.com/sofiaelhatri/ <br />
My TikTok account<br />
https://vm.tiktok.com/ZM83VY1Tw/<br />
57
THANK YOU<br />
Thank YOU!<br />
If you enjoyed these few free recipes, do not hesitate to chose<br />
out of my 2 full ebooks with more delicious and healthy<br />
options for a better and enjoyable healthy journey: <br />
https://linktr.ee/Sofiaelhatri<br />
With Love…