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Raising Awareness about Food Labels. Clever Supermarket Swaps. https://linktr.ee/sophiesnutrition
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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.

29/12/2025

My 3rd most shared & viewed reel of 2025 is frozen chips in Lidl! I’ve done a few videos about frozen chips and they’ve all been very popular - I think because it’s such a surprise to people that there are such varying qualities of frozen chips, and because it empowers people that they CAN make a better choice within a convenience food category like frozen chips. ❤️

What do you think? I’d love to know in the comments ❤️

27/12/2025

I’ve been having a really lovely & well needed rest from making content over the last few days and enjoying slow days with Robbie, the boys and family & friends ❤️

But I remembered this reel from two years ago which I also posted last year and people enjoyed it so reposting it again for anyone wanting to make bone broth today!

I hope you’re enjoying these in between days ❤️✨

👇

It is so worth making bone broth with your turkey bones 🙌

❤️ Bone broth provides an incredible source of nutrition and is an amazing food for the gut.

🤩 In addition to gut-healing properties, bone broth is a great source of easily absorbable protein and is high in minerals, amino acids, and collagen. Broth requires very little digestion making all the nutrients easy to absorb and so it really should be a kitchen essential!

🙌 Keep it in the freezer to use in soups and stews and a great hack for getting important nutrients into fussy kids is to cook rice in it (I also cook quinoa in it).

Here’s how I made 3 litres of bone broth from our Turkey:

1. Place the Turkey bones in a large pot, fill with water to cover bones by an inch, then simmer for 8-12 hours. To add more flavour you can add some vegetables in the last hour, and herbs in last 20 minutes, but this is not necessary as I add my flavour to the finished meal I’m using the broth in!

2. Allow broth to cool slightly then strain through a fine sieve into a large storage container. Cover and place in fridge until the fat rises to the top and congeals. Skim off this layer of fat (it’s a great cooking fat so can keep in fridge for frying!)

3. Transfer the broth to storage containers (I freeze in 500-700ml batches to have as servings to use in meals) and freeze for up to 3 months!

*using a pressure cooker you can make it in 2-3 hours.

Have you made bone broth with your Turkey or will you give it a go?! Let me know in the comments! ❤️

26/12/2025

New fave Christmas game!!! 🤣🤣 I saw it online a few weeks ago and thought it looked hilarious so gave it a go yesterday and can confirm it is so good!! Definitely one to save for next year!!

Who do you think was the winner?! Had to be Kevin (the last one!) 🤣🤣

godsil

23/12/2025

Five really good Lidl finds right now!

These are a few products in Lidl that I think are well worth picking up, especially at this time of year when we’re cooking a lot more at home.

There’s a gorgeous single-origin extra virgin olive oil from Puglia for a very reasonable price ✅

They also have a raw Irish apple cider vinegar with the mother, fermented using 100% Irish apples, which is great value too. Incorporating fermented foods into our diet daily is great for our gut health ✅

I also love 100% almond butter too — it’s good to mix things up from peanut butter as almond butter will provide different nutrients to peanut butter, and this is a really good price for almond butter which is more expensive than peanut butter ✅

Another brilliant find is the Thai Gold curry pastes. They’re an Irish brand, really good quality, and such a handy thing to have for throwing together a quick dinner or using up leftovers. A little goes a long way, and they make homemade takeaway nights so easy. ✅

And finally, frozen chopped onion — it’s a massive time saver, especially over Christmas when there’s lots of cooking going on, there’s no waste, and it’s perfect for stuffing, stews and sauces ✅

Do you buy any of these products? Let me know in the comments ❤️

22/12/2025

For something that should be so simple, ready made stuffings in the supermarket tend to be expensive and packed with unnecessary additives like this one in Lidl which has glucose syrup, maltodextrin and potassium sorbate added — we just don’t need these additives in a simple sage and onion stuffing, it’s so unnecessary.

If you want a convenient quick way to make your Christmas stuffing, a good hack is to buy a bag of breadcrumbs (which are just the breadcrumbs and no additives) and frozen chopped onions! This will make cooking your own stuffing super quick and easy, and not much extra effort at all.

Sauté the chopped onion in some butter (can cook it straight from frozen) until soft and translucent, add some chopped garlic and fresh sage, cook for a few mins and then leave to cool. Then simply stir through the breadcrumbs, and you’ve got a gorgeous stuffing that tastes miles better and costs a fraction of the price 👌

Do you cook your own stuffing? Let me know in the comments ❤️

21/12/2025

I promised on one of my party food reels that I’d share this recipe from my book Sophie’s Swaps for spiced mixed nuts which are fab to make as a snack on Christmas Day or whenever guests are over! They are so easy but taste incredible 👌😍

Will you give them a go? ❤️

Ingredients
100g raw almonds
100g raw cashews
100g raw walnuts
50g raw pumpkin seeds
2 tbsp finely chopped fresh rosemary
2 tbsp maple syrup
1 tsp fine sea salt
½ tsp cayenne pepper
2 tbsp extra virgin olive oil

Method
Preheat the oven to 180C.

Mix together all of the nuts and add them to a large baking tray. Roast for 10-12 minutes until golden and toasted.

Halfway through (after around 5-6 minutes) take out the nuts, give them a stir and add the pumpkin seeds. Return the tray to the oven for the remainder of the cooking time.

Meanwhile combine the chopped rosemary, salt, cayenne pepper, maple syrup, and extra virgin olive oil and mix together well.

When the nuts are out of the oven, drizzle this mixture over the nuts, tossing gently to coat.

Serve warm or cooled to room temperature. Store in an airtight container for up to 5 days.

20/12/2025

Two gorgeous options for Christmas morning brekkie!

Whether you’re a fry-up household or more of a pastry-and-coffee family, I’ve found two brilliant supermarket picks that make Christmas morning feel that bit more special without adding to the chaos of cooking later in the day!

The frozen croissants you can get in all retailers now are fab — the all-butter croissants bake up beautifully, and the pain au chocolat are such a lovely treat. There’s something so cosy about having that freshly baked smell filling the kitchen while everyone’s still in their pyjamas. If you’re hosting, it also takes the pressure off so you’re not starting the day cooking before you even get to the Christmas dinner!

And if you are a fry-up family, you won’t be surprised that my top pick is the Naked bacon. It’s the only bacon on the market without nitrites, and it really tastes gorgeous too — it’s the only one we buy now. You can find it in Dunnes and Tesco, and UK supermarkets as well.

So whatever your tradition is — pastries with a cuppa or a fry — these are two lovely, easy, and better-quality options for a relaxed Christmas morning at home 🎄❤️

19/12/2025

You may not have seen last year I did a reel showing that Cadbury’s had reduced the cocoa content in their hot chocolate last year and increased the sugar content — and obviously they don’t alert consumers to this product reformulation which is essentially a lower quality product!

I really don’t agree with that tactic, especially from a company as huge and profitable as Mondelez who could afford to absorb the increase in cocoa prices in order to maintain the quality of their product but instead of maintaining the quality they chose to maintain profits by reducing the cocoa 👎

If you’re in Aldi, there’s a far better option hiding in the baking aisle. Their regular cocoa powder is 93% cocoa (in other supermarkets you should be able to find one that’s 100% cocoa!). Mix a teaspoon with warm milk and sweeten it to your own taste. And even though the pack might look more expensive per kilo, you only need 5g of this compared to 18g of Cadbury’s, so it actually works out cheaper (Cadbury’s works out to be 3 times more expensive per serving!)

So it’s a really clever swap: more cocoa, better value, and you’re in control of the sweetness! Definitely one worth trying this Christmas!

18/12/2025

I’ve been keeping an eye out for party food that’s more minimally processed because so many of you have been asking. Most supermarket party food is ultra processed — and that’s fine when we’re following the 80/20 rule and we know what it is we’re buying 🙌

But I spotted this option in Lidl and I think it’s one of the better ones I’ve seen. The ingredients are simple for party food: potatoes with the skins on, a few different cheeses, onion, oil, herbs and spices. That’s pretty much it!

You’re not buying party food for nutrition, and I think most people understand that, but as party food goes this is a much more minimally processed choice. You’ll get a little bit of fibre from the potato skins, and it’s a handy, easy option to pop in the oven when people are calling over!

I still think it’s a great idea to mix things like this with a few easy homemade bits if you can, but if you’re grabbing something convenient, this is a nice find in Lidl and definitely one of the better party food options out there right now.

What do you think? Have you tried these? Let me know in comments ❤️

17/12/2025

A brilliant quick-dinner find in Aldi!

I know this time of year can feel a bit chaotic, and having something convenient in the fridge can be a lifesaver after a long day. I spotted this Girasoli pasta in Aldi and the ingredients list is great for a convenience product — flour, butternut squash, ricotta, free-range egg, cream, butter, pine nuts and sage. No unnecessary additives which is great to see in a convenience meal.

There’s a good amount of butternut squash in there too - A serving has some protein (although would be better to have more protein for dinner so adding something with it would be ideal!), fibre, low sugar and low salt, which is rare enough for a convenience product. And at €2.39 for two, it’s great value for an easy quick dinner during busy season!

Have you tried these before? What do you think? ❤️

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Dublin

Website

https://sophieswaps.ie/, https://linktr.ee/sophiemorris

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