Wholefood advocate, food entrepreneur, and Irish Times bestselling author, Sophie Morris is a leading voice in educating the public on food labelling and reducing the consumption of ultra-processed foods (UPFs), with a following of over 632k on Instagram across the UK and Ireland. She is known for her ‘supermarket swap’ videos, where she shows her audience how to read food labels and make more informed choices in the supermarket.
After publishing her Irish Times bestseller Sophie’s Swaps in 2025, Sophie is now back with Sophie’s Swaps Homemade Wins – an easy guide to cutting down on ultra-processed foods from shopping basket to dinner plate with plenty of help on making smart supermarket product swaps. With over 70, simple & delicious ‘homemade swaps’ recipes, a handy store cupboard ingredients, and staple recipes that can easily be batched, frozen, and repurposed throughout the week – including ever-popular items such as the everyday bread loaf, protein bars, and takeaway-style dishes – Sophie’s Swaps Homemade Wins is about real food that is full of flavour while making cooking from scratch easier than ever.
BLACK BEAN PROTEIN BARS
PREP 10 MINUTES
FREEZE 10 MINUTES
Most store-bought protein bars are essentially ultra-processed chocolate bars that are high in protein. These bars, on the other hand, are extremely nutritious and high in fibre as well as protein, thanks to the black beans. The texture, the chocolatey flavour – everything about these bars is absolutely delicious! There’s no baking and they’re just so ridiculously easy to make. They are a great make-ahead snack to keep in the fridge or freezer.
MAKES 8
For the base
400g (14oz) can black beans, drained and rinsed
3 tbsp honey
3 tbsp raw cacao powder 3 tbsp peanut butter
90g (1 cup) porridge oats, or more as needed
1 tsp vanilla extract
For the topping
100g (3½oz) dark (semisweet) chocolate (70–85% cocoa solids)
½ tsp coconut oil
Special equipment
food processor
Line a baking tray (baking sheet) with baking parchment.
- Put all the ingredients for the base in a food processor and blend until a chocolatey dough forms. If the batter seems too wet, add a few
- Turn the dough out onto the prepared tray and press to shape the dough into a long, thick rectangle, about 20 x 10cm (8 x 4in).
- To make the topping, melt the chocolate with the coconut oil in a heatproof bowl set over a saucepan of gently simmering water, ensuring the base of the bowl does not touch the water, or in short bursts in the microwave
- Spread the melted chocolate over the top of the bar and place into the freezer for 10 minutes to set
- Cut into eight bars and store in an airtight container in the fridge for up to 4 days or freeze for up to 1 month.
WEEKEND “FULL BREAKFAST” TR AY
PREP 10 MINUTES
COOK 16–20 MINUTES
This is my kind of weekend cooked breakfast. Everything is roasted together in one large tray, and you can relax while the oven does the work for you. It’s great to feed a crowd. Feel free to mix it up with different additions, or leave out the bacon if you want to keep it veggie. It’s lovely served with the Two-Ingredient Bread Rolls on p190 (or a good-quality sourdough) and homemade Quick & Easy Ketchup (see p201) for a really satisfying start to the day.
SERVES 4
2 tbsp olive oil or ghee
200g (7oz) chestnut (cremini) mushrooms, halved
- bunch of asparagus, woody ends removed
200g (7oz) cherry tomatoes 1 tsp smoked paprika
200g (7oz) halloumi, sliced
6 rashers (slices) of
good-quality streaky or back bacon
4 large (US extra-large) eggs
handful of fresh chives, finely chopped
sea salt and black pepper
To serve (optional)
Two-Ingredient Bread Rolls (p190)
Quick & Easy Ketchup (p201)
Preheat the oven to 220°C (200ºC fan/425°F/Gas 7).
- Use your largest roasting tray (pan) and add the olive oil or ghee to it. Place it in the oven to heat up for a few minutes.
- Remove the tray from the oven and add the mushrooms, asparagus, and cherry tomatoes. Sprinkle over the smoked paprika and season with salt and pepper. Toss through the hot oil/ghee until everything is well coated
- Nestle the halloumi slices and bacon rashers among the vegetables.
- Roast in the oven for 10–12 minutes until the vegetables are softening, the bacon is starting to crisp, and the halloumi is turning golden.
- Remove the tray from the oven, flip over the bacon, and make a few spaces in among the veggies. Crack the eggs into the spaces.
- Return the tray to the oven for 5–7 minutes until the egg whites are set but the yolks are still soft.
- Finish with a sprinkle of fresh chives and serve straight from the tray with bread rolls and homemade ketchup on the side, if you like.