Jessica is a passionate foodie and qualified, practicing Nutritionist with a Bachelor Health Science (Nutrition), with over eight years of clinical experience. Jess is the founder and business owner of the successful Jessica Cox Nutritionist Clinic based in Brisbane, Australia. The Jessica Cox Nutritionist Clinic (JCNC) treats all fascists of health conditions, though specialises with ongoing digestive issues and food intolerances.
Jess is also the creator of the Jessica Cox website and blog, which is an expression of everything she loves rolled into one, including her passion for creating recipes that catering for food intolerances.
Firstly, it’s important to point out the below foods are what works for me. Overall there is macronutrient balance, which is the key of sound nutrition. However, you will see that I do not eat wheat or dairy. This doesn’t mean that wheat and dairy are ‘bad foods’, they just suited to my individual constitution.
Mornings
6am:
If I'm going to the gym of for a run or swim, I'll have a pre workout snack that contains carbs to fuel my body correctly and reduce fatigue later in the day. Often this is a banana, or if it's a leg work out day it’s a piece of toasted brown rice sourdough with banana and tahini, or avocado and salt n pepper.
7am-7.30am
Post work out- I'll either be back at home for brekky, or pack a smoothie or protein pancake for after gym sessions.
Protein smoothie is usually almond milk, banana, spinach, rice protein and other add ins like goji berries and raw cacao.
Otherwise I'll make my buckwheat pancake using 50% protein powder, cut it I half and fill it like a sandwich with banana, peanut butter and honey. I then wrap it in foil and off I go! I get some odd looks eating this on the train. ;-)
Breakfast: 6.30am – 7am (depending on morning exercise)
This is my ‘me time’, as brekky is my favourite meal of the day. I'll make sure I sit down and enjoy it with a magazine or my iPad, or just have a flick through IG. Eating food while looking at food is a true sign of an obsessed foodie!
I'll either have:
Brown rice multigrain sourdough with peanut butter, papaya and a squeeze of lime or with avo, fried egg in olive oil plus a green smoothie on the side. I don't use protein powder here though if I'm having an egg.
Or, one pan buckwheat pancake topped with fruit, tahini, granola and yoghurt of choice on the day.
Or, fried egg with spinach and avo. Salt and pepper mandatory!
10am Morning Tea:
Usually crackers and hummus or fruit and nuts or a homemade chia pudding like my carrot cake chia pudding.
1pm Lunch:
Generally left overs from dinner which would be chicken or fish or red meat with a grain based tossed salad w herbs, roast vegetables and tahini dressing, or sweet potato wedges and salad.
Otherwise a simple salad of greens, partly, avo, cucumber, grated carrot and some crumbled toasted sourdough bread as croutons with a piece of Tasmanian smoked salmon.
I try to make a point of getting out of the clinic for lunch and sitting outside in the sun. It makes such a difference to your day if you can get out of the office and have some fresh air and sunshine.
3pm Afternoon Tea:
Piece of fruit or homemade chia pudding if not had in the morning or goji berries and almonds. This snack is dependent on whether I'm exercising in the afternoon or just heading home. If I'm going to gym is go for the more substantial options.
Once a week I head to an awesome yoga session after I leave work. It's my time to stretch, unwind and be present. Without this I go a little crazy!
7-7.30pm Dinner
Variety of meats and fish cooked with lots of herbs, lemon zest and anchovies! Common weekly dishes are pork with sage and anchovies (below) , kofta wraps, free range scotch fillet steak, barramundi, sumac calamari and salmon. I often have these with buckwheat or quinoa roast vegetable salads or sweet potato wedges, salad or green pea mash.
Weekends it's usually sushi one night or a meal out. I'll often go for duck or pork belly if it's available because they are awesome!
8-8.30pm Dessert
Occasionally some dark choccy or usually a cup of dandelion tea with rice milk. Friday nights it's often dark chocolates coated freeze dried strawberries from The Noosa Chocolate Factory.
Jessica's Carrot Cake Pancakes
Ingredients
- 2 heaped dessert spoons of buckwheat flour
- 1 heaped tablespoon sesame flour (or almond meal) 1/2 teaspoon baking powder
- 1 teaspoon psyllium
- 1/2 mashed banana
- 2 heaped dessertspoons finely grated carrot
- 1/2 teaspoon each cinnamon and nutmeg
- 1 dessertspoon unsweetened desiccated coconut
- 1/4 cup rice milk
Toppings
- hulled tahini
- generous handful of blueberries
- 100% sugar free marmalade ( I used Dick Smith brand)
- desiccated coconut
Method
- In a medium sized mixing bowl combine all the dry ingredients then stir through the mashed banana and grated carrot.
- Make a well in the center and pour in half of the rice milk and mix through.
- Slowly add more of the rice milk until you have a good pancake batter consistency.
- You want it to be a bit wetter than a cake batter, but not as runny as crepe batter.
- If you add all of the milk and need more liquid, simply add a little water.
- Heat a frying pan to a medium heat and add a teaspoon of coconut oil or some olive oil.
- Spoon the batter into the frying pan to create three small pancakes.
- Allow them to cook until little bubbles form on the top of the pancakes, then flip over to cook through.
- To serve, stack pancakes with layers on hulled tahini, blueberries and marmalade.
- Finish with a sprinkle of coconut.