Sophie's Nutrition

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

https://geni.us/HomemadeWins
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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.

08/06/2026

This is a recipe from the “breads” chapter of my new book “Sophie’s Swaps Homemade Wins”! There’s so many more really simple homemade swaps recipes in the book that are quick, easy to do and will save you money 💶 🙌

Comment BOOK and I’ll send you the link to pre-order! And remember if you pre-order through Eason you could win a supermarket shopping trip with me 😍🫶

And 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.

07/06/2026

Ditch the FryLight - here’s a brill tip for your cooking oil 🙌

I know lots of people like spray oils for portion control when cooking, but FryLight is only about 50% olive oil and the other 50% is just unnecessary additives like flavourings to make it taste more like olive oil 🤦‍♀️ as well as emulsifiers and thickeners. And when you break it down per litre, it’s really expensive for such a low quality oil!

So a really clever hack is to pick up a dark glass bottle with a spray pump and simply fill it with the oil you want to cook with 🤩 You can choose a single origin extra virgin olive oil and it’ll still be cheaper per litre than the frylight!!

This way you’d be saving money, using a far better quality oil, and still keeping the portion control that people like about sprays.. 🙌

Will you try this?! I’d love to know in the comments ❤️

06/06/2026

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?

05/06/2026

🙌 5 great product finds in Lidl at the moment!! Have you tried any of them?

And let me know if you’d like more of this style of video?

Thank you guys, have a lovely weekend ❤️

04/06/2026

New burger bun product! Have you seen these or tried them yet? Let me know what you think! 👇❤️

Without a doubt brands are listening and responding to consumers being more aware of what’s in the food they’re buying and the growing demand for more minimally processed products 🙌 More proof that we have power as consumers 💪 every choice we make in the supermarket has an impact.

So great to see more and more better quality products hitting our supermarket shelves 🫶

Thank you to the parents, students and Home Economics teachers who’ve all sent me pictures of these questions that were ...
04/06/2026

Thank you to the parents, students and Home Economics teachers who’ve all sent me pictures of these questions that were in the Leaving Cert Home Economics paper yesterday! So many students said they mentioned me in their answers which is hard to wrap my head around! I often receive messages of support from Home Economics teachers and I’m so grateful to these teachers for the work they do. In my view home economics should be give more importance in schools, it’s teaching our kids such important life skills!

And this is so brilliant to see this topic making its way into our education system 🙌 I’m just so grateful that more and more awareness is happening around this topic and now our teenagers are being educated about how they can make fully informed food choices 💪

Thank you to the Home Economics Teachers of Ireland 💚

03/06/2026

Brilliant video by

One of the things people say to me are - “But isn’t food labelling highly regulated?”

My answer to that is - while certain elements of food labels are regulated (such as the nutritional information and how ingredients are listed), how brands use food labels to market their products to us is not regulated and I believe really needs to be!

Brands will use health claims and colours/imagery to make their products appear healthier than they are or use language to make their products appear to be something that they’re just not - this video is such a good representation of these tactics!!

These health claims on packaging are called “health halos” and while they may be factually correct, the purpose of them is solely to distract us from the overall context of the product and ultimately convince us to buy something thinking it’s benefiting our health when really it isn’t!

Something may well be high in protein but that doesn’t automatically equal healthy, the same with low fat or no added sugar.

That’s why so much of my work is about helping people become aware of these food labelling tactics and teach them to look beyond the health halo and understand what it is they’re really buying. To make fully informed choices in the supermarket and not be tricked by clever marketing.

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

03/06/2026

🥳 Comment WIN and I will send you the link to pre-order “Sophie swaps home-made wins” and you will be automatically entered into this amazing competition!! The competition is open to anyone based in the UK and will run until publication day 🙌

The winner will receive 👇

- 1 x £100 Sainsbury’s voucher
- 1 x £100 Aldi voucher
- 1 x £100 Tesco voucher
- 1 x Amazing hamper of my top UK product swaps worth £50 😍

Such an amazing prize!!

I am so proud of this book, it is not a typical cookbook and is filled with practical tools to help you live a life with less ultra processed foods, and save money while you do it!

🧑‍🍳It’s got really delicious, EASY recipes of home-made swaps from a lot of ultra processed foods that you might typically buy.

🛒It’s also got all my top product recommendations in both Irish and UK supermarkets

💸 it’s got tips on shopping smarter and saving money,

📝 It’s got my three step process for how to read labels properly,

🍽️ it’s got meal plans and So much more.

Pre-orders are so important for authors and how much the bookstores will get behind them so if you fancy this book and winning that incredible prize, I’d be so grateful for your pre-order ♥️

Just comment WIN and I will send you the link,

Thank you

Sophie x

02/06/2026

To my UK followers, here is a brilliant find for extra virgin olive oil in Sainsburys for you! 🙌

It’s a single-origin Greek extra virgin olive oil from the Kalamata region, PDO certified so you know it’s single source, and it’s in a dark glass bottle (which helps preserve the oil.)

I often talk about the trap that many of us can fall into spotting a “cheaper” price in the supermarket, thinking a product is better value but it could actually be a smaller pack size and therefore it’s not a true price comparison! When buying extra virgin olive oil we always need to compare price per litre, not the bottle price to see which is better value. The Italian premium looking one may look like a better price but it actually works out more expensive as it’s only 500ml, and isn’t single origin!

Do you look for the PDO stamp when buying your extra virgin olive oil? And do you compare price per litre? I’d love to know in the comments 👇❤️

01/06/2026

Below is my recipe for Honey & Mustard Dressing which takes literally a minute to throw together! This recipe is from my NEW Book “Sophie’s Swaps: Homemade Wins” 😍 which is filled with many other homemade swap recipes for everyday ultraprocessed foods (in the condiments chapter I have 3 different salad dressing recipes along with this one, my 5 minute mayo, quick & easy ketchup, 5 minute bbq sauce and more 😍)

In case you missed it the other day, I announced an amazing competition to celebrate my new book!! 🤩

If you’re in Ireland or Northern Ireland and you pre-order the book with Easons, you’ll be entered into the competition to win a supermarket shop with me 🥳 I’ll come to your local supermarket to do your weekly shop with you, find lots of clever swaps and the cost of the shop is on me up to €300 😍

❤️ Pre-orders are SO important for authors and it would mean the world to me if you’re keen on this book to purchase it via pre-order. Just comment BOOK and I’ll send you the link to pre-order 🫶

Now here’s the recipe! 👇

Honey & Dijon mustard dressing

3 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
2 teaspoons honey
Sea salt and black pepper

1. Add all the ingredients to a jam jar. Put the lid on tightly and give the jar a good shake!
2. Taste and add more seasoning if needed.
3. Add to salads just before eating, shaking the jar of dressing again just before using. It will keep in the fridge for a week!

Love Sophie x

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