Sophie Morris

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Sophie Morris Raising Awareness about Food Labels. Clever Supermarket Swaps
Pre-Order my new book now 😍👇

https://geni.us/HomemadeWins

My mission is to empower women through education and mindset coaching so they can feel more confident, have more energy, and support them to lead a mindful and happy life.

23/10/2026

One of my most popular recipes is my black bean protein bars 😍 they taste so unbelievably good you’ve got to try them to believe it!

This recipe is in my new book Sophie’s Swaps Homemade Wins along with many more DELISH homemade swaps 🤩🙌

The book is out now! You can order here for the special online price 👉 https://geni.us/HomemadeWins

AND I just found out it’s shortlisted for the Irish Lifestyle Book of the year award!! 😍 pinch me xx

23/10/2026

If you’d like to vote you can here 👉 https://form.typeform.com/to/klH57p6N

Sophie’s Swaps Homemade Wins has been shortlisted for the Lifestyle Book of the Year!! 🤯🥹❤️

Last year Sophie’s Swaps won, and I still can’t get over it!! To be here again, alongside five other incredible female authors, means more than I can ever articulate 🫶

Eek I can’t believe I’m beside these amazing female authors a huge congratulations and I hope to see you on the night 💫💚

I am in no way expecting to win again and am just looking forward to soaking up the evening with Robbie 🥹 It’s such an incredible celebration of Irish authors!

AND - the biggest thank you to everyone who has supported me over the last few years and has bought Homemade Wins.. so so grateful to you!

22/10/2026

This isn’t really olive oil spread! It’s more palm oil than olive oil 🙅‍♀️

The front of the pack gives the impression that you’re buying something rich in Mediterranean olive oil, with lovely images of olives and health-focused messaging. But when you flip it around, the reality is very different.
They only contain 10% olive oil! The spreads are mostly made up of palm oil and rapeseed oil - so why doesn’t the front reflect that?! Because they know people will be drawn to olive oil and would not want to put their money into a “palm oil” spread! So instead they try and convince us that it’s something it’s not… it’s so deceitful and all in the name of profits 👎

It’s so unfair to mislead health conscious consumers that they’re buying an olive oil spread when it’s far from it…
How is this kind of packaging allowed?

This is just another example of why we can’t rely on the front of the pack. Words and imagery are powerful, they influence our decisions especially when we’re in a rush… but unfortunately the back of the pack is where you need to look to find the reality.

What do you think of this? I’d love to know 👇

Clever swaps can often be better value 👌Always check the price per kg on the shelf, not just the price on the pack. It’s...
22/10/2026

Clever swaps can often be better value 👌

Always check the price per kg on the shelf, not just the price on the pack. It’s the only way to see the true value difference when comparing products.

Do you find these comparisons helpful? I’d love to know👇❤️ thank you!

Sophie x

Such a fun time yesterday on RTÉ Today 🙌  Loved chatting with Dáithí Ó Sé and Sinead Kennedy about my new book Homemade...
21/10/2026

Such a fun time yesterday on RTÉ Today 🙌 Loved chatting with Dáithí Ó Sé and Sinead Kennedy about my new book Homemade Wins ❤️ I think they enjoyed my quinoa crunch chocolate bars 😍 Should I do a recipe video of those soon? 🤔 Let me know if you’d like that!

Oh and I can’t believe they pulled out footage of me on Dragon’s Den pitching Kooky Dough from about 15 years ago 🫣 I look like such a baby!! 😄 you can see the clip on RTÉ Today page! ❤️

20/10/2026

Organic frozen veg, and it all comes in paper packets which is so great to see. I’ve never seen that before, It’s very hard to get organic frozen veg in Ireland, so I really love to see this and hopefully it’ll hit our supermarkets soon. It is the same brand that does the organic frozen blueberries that I did a video on recently in Dunnes but I don’t think these veg products are there yet! Fingers crossed soon as I think they’re such a good option particularly when those veg are out of season here.

Do you use frozen veg in your house? Have you seen these? Let me know! ❤️

20/10/2026

We all know milk chocolate isn’t “healthy” BUT if we are going to enjoy it I think we’d all prefer to not get ripped off for poor quality chocolate! good quality milk chocolate should be made with cocoa butter and milk and not palm oil, and should have minimum 30% cocoa solids! Unfortunately Cadbury’s maximise profits by using really cheap ingredients like palm oil and low cocoa solids and then charging more due to years of brand loyalty 👎

I found a really good swap in Tesco with their own-brand milk chocolate! €12.95 per kilo as opposed to €25 per kilo of Cadburys!! 😱
And it contains 31% cocoa solids and No palm oil! It’s made with cocoa butter and cocoa, the way chocolate’s meant to be made.
Cheaper AND better quality. A definite clever swap 🙌

This is why I keep saying it, more expensive or big brand names doesn’t necessarily mean better quality. Turn the pack around and read the back to make a fully informed choice of what you’re spending your money on.

Have you tried this chocolate? 🍫

19/10/2026

I’ve followed this small UK brand for a long time and I love what they do so I was delighted to see they’ve now launched in Ireland!

They slow cook their beans, so the texture is so creamy, and they’re jarred as is in their bean stock. So they are a really good quality product and alongside that they’re a B Corp company, and they use glass packaging so you can see why these beans would cost more to manufacture than standard tinned beans.

So here’s my clever swap tip: when the beans are the star of the show in your dish, like in a salad, these are gorgeous to use for the taste and texture! If you’re blitzing beans into a soup or you’re putting them into a slow cooked stew, the tinned ones are grand to use and more accessible from a cost point of view.

What I really love though and wanted to point out here is that more and more small, values-led brands are now getting shelf space on our big supermarket shelves. We don’t want every product on those shelves coming from big multinationals where profit is the only driver. More shelf space for brands that care about quality and sustainability is only a good thing for our food environment.

What are your thoughts? I’d love to hear in the comments!

19/10/2026

You have to try this recipe to believe it! It is so ridiculously simple to throw together and as a snack it is such an amazing swap to make if you like having protein bars in the afternoons. The chickpeas will give you lots of great nutrients and fibre and the whey protein boosts the protein even further so it’s really satiating and doesn’t leave you craving sugar 👌

These are the kinds of snack hacks I love for giving us more important nutrients throughout the day and reduce the need for picking up ultra processed snacks in the shops 🙌

👉 This recipe is from my Sophie’s Swaps book and The trick is to get the chickpeas really crispy which is why the air fryer works great for this, but you can of course use the oven too and just leave in a bit longer until really crispy.

The 3 main ingredients I’m using are:
Lidl’s 70% JD Gross Dark Chocolate
100% organic whey protein (I love this protein powder as it is just 100% whey and unsweetened/unflavoured so doesn’t change the flavour of the bark!)
tinned chickpeas

Will you give this a go?! Let me know 👇❤️

Ingredients
1 tin chickpeas
1 heaped Tbsp protein powder
200g 70% dark chocolate
1 tsp coconut oil
sea salt flakes

Method

1. Drain and rinse the chickpeas.
2. Put the chickpeas into the air fryer for 12-13 minutes at 200C until they’re very crispy (or the oven for 15-20 mins until crispy).
3. Melt the dark chocolate with the coconut oil in a glass bowl over a saucepan of simmering water (or use microwave).
4. When the chickpeas are done, combine with the melted chocolate and protein powder until well combined.
5. Spread out on a baking tray lined with parchment paper, sprinkle with a good amount of sea salt flakes and freeze for 20 mins to set (or can leave in fridge to set)
6. Break into pieces and keep stored in the fridge to have as snacks for up to 5 days

18/10/2026

5 top finds in Lidl!! Have you tried any of these products? What do you think? I’d love to know in the comments!

And what other supermarkets would you like me to do “5 Top Product Finds” in? ❤️

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Dublin

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