Sophie's Nutrition

Sophie's Nutrition Raising Awareness about Food Labels. Clever Supermarket Swaps. https://linktr.ee/sophiemorris
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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.

27/02/2026

For a brand that charges premium prices and talks so much about responsibility, it’s a bit of a farce how little transparency they show when it comes to where their chicken is coming from.

No where on the packaging does it show the country of origin of the chicken. The fact that they don’t give this information raises serious questions… and it’s not ok from such a huge brand. Why are they not being legally required to display the country of origin of their meat on their packaging??

Clear labelling empowers people to make fully informed choices. When brands choose not to disclose key details, it takes that choice away. Until transparency improves, I think it’s worth paying attention to who is being open with us — and who isn’t.

What do you think?

26/02/2026

Re-posting this reel as this is still one of my favourite product finds in Lidl! A single origin extra virgin olive oil from Puglia, southern Italy, at a great price as single origin EVOO goes. If you’ve been following me for a while, you’ll know I always say that extra virgin olive oil is the queen of oils—packed with polyphenols, a specific type of antioxidant, that promotes good health and have shown to help prevent disease.

One of the things I always look for is a single origin PDO (protected designation of origin) olive oil rather than a blend, that way you know you’re getting a good quality EVOO. Whereas with blended oils you don’t know what quality of oils are being blended to make the end product.

Plus this one comes in a dark glass bottle, which is another thing we want to look for because it helps preserve the oil and retain its nutritional value. EVOO degrades when exposed to light and heat— so dark glass bottles (or a tin!) help to protect it.

I love that good quality options like this are becoming more widely accessible and it’s amazing to see this in Lidl at a good price 🙌

Have you seen it yet? Let me know if you’ve tried it👇🫒

25/02/2026

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.

If you like eating spreads or you want to reduce saturated fat intake then you could go for these butter blends which blend butter with rapeseed oil so there’s less saturated fat and no palm oil or other additives.
Buying these instead of those olive spreads also means
you’re supporting Irish dairy farmers rather than supporting the global mass production of palm oil which is causing so much devastation to our planet.

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 we’re being misled left, right and centre on front of packs!
The back of the pack is always where you’ll find the truth.

What do you think of this?

24/02/2026

Most supermarket wraps are very ultra processed with unnecessary ingredients like palm oil, sugar, emulsifiers & glycerol (the ingredient found in slushies), and this is not to say we shouldn’t ever buy these wraps - you know I’m a big believer in the 80:20 rule - but I think it’s pretty cool that they’re actually so simple to throw together at home and you could even do it as a fun activity with the kids who I’m sure would get a kick out of making them!

I’d love to know if you’ll give these a go? And what other homemade swap recipes would you like me to do?! Let me know in the comments and below is the full method 👇♥️

Ingredients

2 cups self raising flour (250 grams)
1 tsp sea salt
3 Tbsp extra virgin olive oil
180ml warm water

Method

1. In a bowl combine all the ingredients and stir until a dough starts to form

2. Use your hands to bring it together into a dough and turn out onto a floured work surface. Knead for 2-3 mins until the dough is smooth and no longer sticky

3. Cut the dough into 8 equal pieces and roll each piece into a thin circle

4. Heat a pan over a medium-high heat and when hot add the wrap and cook for 1-2 mins each side until little brown spots form.

5. When cooked stack the wraps in a covered container or cover them with a slightly damp tea towel. Stacking and covering is what will keep the tortillas soft. Serve warm or allow to cool for use later.

7. Refrigerate for up to 1 week or to freeze - separate the wraps with parchment paper and place them in a zip lock bag before storing in the freezer.

23/02/2026

I love frozen fruit because it’s such a handy staple to have in the freezer. It’s convenient, reduces waste, and when fruit is frozen straight after picking it retains its nutrients. But there’s one thing that frustrates me - many brands don’t state the country of origin.
When you’re standing in the supermarket trying to make quick choices, you shouldn’t have to search the entire packet to figure out where your food comes from, or worse, not be able to find it at all.

I love that Dunnes are stocking Irish frozen berries where they proudly highlight Irish origin, but right beside them are other packs that don’t state the country of origin at all! It just shows how inconsistent food labelling can be, and how much the responsibility is placed on shoppers to dig for information that should really be clear from the start.

We deserve fully transparent labelling so we can make informed decisions that align with our values, whether that’s supporting Irish producers, choosing closer-to-home options, or simply knowing what’s in our trolley.

What do you think of this? I’d love to know in the comments and would love to hear from any fruit growers as to why this is the case! 👇❤️

22/02/2026

It’s easy to assume that similar looking products on the same shelf are coming from the same place - especially with a product like cheese where most other products on the shelf say “Irish cheese”

In Aldi in the cheese section you can get imported mozzarella which look similar to all their other cheese products packaging so unless you checked you may not know this product isn’t Irish. They are stocking a really nice Irish mozzarella produced in Cork but without the awareness you may automatically pick up the other one when you would prefer to buy Irish cheese!

I know budgets are tight for many people, and we all have to make choices that work for our own households. If budget allows, this is a simple swap available that supports local producers and keeps money within our food system.

Regardless I think it’s important that we all become aware of where the food we’re buying comes from, particularly for animal products and fruit & veg, and to try support local when we can. Small actions like this by all of us collectively has an impact 💚

What do you think?

21/02/2026

I know a lot of people grab fajita seasoning packs like these as a handy thing to use but I really think they’re such a scam! The Old El Paso one is €1.80 (on offer for €1.35), and yet it’s mostly sugar and salt - with only 6% actual spices! The rest is a mix of additives and artificial flavourings to give it the flavour that real spices would give it 🤦‍♀️

Even the Dunnes version, which is cheaper and a bit better, still lists salt and sugar as its first two ingredients which means it’s mostly made up of salt and sugar. It’s such a small packet too, only enough for one meal.

Making your own spice mix takes seconds once you have the individual spices and you can keep it in a little jar in the cupboard. It’s cheaper, healthier, and you’re not paying for mostly sugar and salt!

This is one of those swaps that’s so worth doing, especially when we’re all trying to get more value for our weekly shop!

What do you think?

20/02/2026

I use cottage cheese all the time - it’s such an easy way to boost protein in meals but I’d never seen an Irish cottage cheese in supermarkets before and now Glenisk have brought one out which I’m loving 🙌
What I love about this new one is that it’s not just high in protein (and it is very high), it also contains live cultures. That means you’re getting the benefits of the protein alongside support for gut health, which is something we don’t usually see in cottage cheese products.

If you’re not a fan of the texture, don’t write it off. Cottage cheese blends beautifully into things like pancakes and you honestly wouldn’t know it’s there! I’ve got a great high protein pancake recipe in my book and the cottage cheese actually makes them really fluffy 😍

Here’s the recipe if you’d like to give it a go:

Makes about 12 pancakes

220 grams cottage cheese
3 eggs
100g organic oats
1 tsp cinnamon
1 tsp tsp baking powder
1 tsp vanilla extract

Method

1. Blend all ingredients together in a blender until smooth. It will be quite a thick consistency.
2. Heat a large pan over a medium low heat and add a lug of olive oil. Once hot, pour pancake batter in rounds in whatever size you like.
3. Cook for 2-3 minutes until small bubbles start to form, flip and cook for another 2-3 minutes until golden brown.
4. Top with a drizzle of honey or your favorite toppings!

19/02/2026

In last night’s reel lots of people were commenting asking where could we find an Irish chicken goujon product? Well watch till the end to see one!

But the first “made in Wicklow” chicken goujons product is a bit of a farce! This would naturally make people think the chicken itself is Irish… but no, it could be either non-eu, eu, or Irish chicken… we really don’t have a clue!! They’re importing the chicken and then processing the product in Wicklow… but labelling legislation should not allow them to write “made in Wicklow” on the front!

This is about transparency for busy consumers who don’t have time to carefully examine the fine print of everything they’re buying! If wording on packaging gives a certain impression, it should accurately reflect what’s inside, especially for shoppers who want to support Irish farmers when they can. We deserve full transparency with where we’re choosing to spend our money and it’s clear labelling legislation needs to change.

What do you think of this? I’d love to know in the comments x

19/02/2026

Next Tuesday 24th February at 8pm I am running my only free masterclass of this month! 🥳

I’m going to teach you my exact process for reading labels and finding better swaps in the supermarket! We’re going to go into things in much more detail than I ever can do on here in short reels!

Spaces are limited so register now so you can stop second-guessing your choices, stop falling for clever marketing tactics and so you can feel confident about what goes into your trolley each week 🙌

Plus… I’ll be giving everyone who comes along my new Spring eCookbook with 15 of my favourite recipes for free!

Hold your spot at www.sophieswaps.ie/masterclass 🙌😊

Hope to see you then x

18/02/2026

This is a good example of how packaging can shape what we assume we’re buying. The name for sure gives off a wholesome farm impression that could easily make someone think this is locally produced chicken.

But when you actually turn the pack around and read the details, you realise the chicken is imported from China, and that’s something I think many shoppers wouldn’t expect based on how it’s presented.

It’s also worth noting that although it highlights 100% chicken breast on the front, the percentage of chicken in the product is much lower than most people would assume - 58% chicken, with the rest made up of coating and additives.

This isn’t about judging anyone’s food choices - convenience foods absolutely have their place. It’s about transparency and awareness. If we’re going to buy something, we deserve to understand what we’re really getting and where it’s coming from so we can make informed decisions that suit our own values, budgets and preferences.

And I believe this kind of labelling should be better regulated with more transparency that it’s Chinese chicken on the front of the pack.

I’d love to hear your thoughts on this… do you think it’s misleading or that we need more transparency on products like this?

17/02/2026

I was so happy to spot Irish garlic in Dunnes today, it’s something I haven’t seen before in large Irish supermarkets. In fact a lot of the garlic you will find in supermarkets comes from China, so I’ve done a reel before highlighting this and saying to make sure to look at the label and choose garlic from Spain because there tends to be only those two options - Chinese or Spanish garlic! Sometimes it’s even hard to find the Spanish garlic and all they have is Chinese garlic which is very frustrating.

But now Dunnes have sourced Irish garlic from an Irish grower in Lusk in Dublin and it’s really great to see! I still find it quite unbelievable that they don’t have any Irish onions (I have seen Irish onions in other retailers!) but I was happy to see that they didn’t have any more onions from New Zealand!

But staying positive, it’s fantastic to see Irish grown garlic on our shelves.. Hopefully more supermarkets will follow suit! It’s so important to be conscious of where our produce is coming from that we pick up in the supermarket, and where possible support local farmers. The more we do that, the more supermarkets will react to that demand and hopefully do better for local farmers.

What do you think? Have you seen Irish garlic in the supermarket before? I’d love to know in the comments 👇❤️

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https://linktr.ee/sophiemorris

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