Recognise this face? This is SJ, an active Cycle2City member and also one of Australia’s leading Nutritionists, Holistic Health Practitioners and Yoga Teachers. SJ is co-founder of A Conscious Life, a Health and Wellness business transforming lives one mouthful at a time! 

SJ Culley Nutrition Tips

As a commuter cyclist SJ knows how important it is to get the right nutrition to keep your energy levels up throughout the day. Today she shares with us one of her favourite recipes for a simple snack that helps her pedal through that peak hour traffic!

SJ’s Scrumptious Pumpkin Protein Squares

I like to have these as a snack (particularly before/after a ride or workout) however; I have been known to eat them for breakfast if I am in a hurry! They also happen to be very popular with ‘little people’ who are oblivious to there being any kind of vegetable in them at all (see ‘Things to note’ below – I throw zucchini in them some times) with the bonus of absolutely no preservatives and being a low glycaemic snack they will keep you feeling fuller for longer.  When it is warm, make sure you store them in the fridge.

SJ Culley slice


Dry Ingredients


Wet Ingredients

  • 450g Steamed Organic Pumpkin
    100g of Organic Rice Malt Syrup
    125ml Almond Milk (or other milk of your choice)
  • Optional Ingredients: ¼ C/30g Walnuts (roughly chopped) – this adds another ~200 calories per 24 square


  1. Pre-heat oven to 175 degrees Celsius and lightly spray a baking dish (approximately 32 x 24 x 6cm in size) with cooking spray and set aside.
  2. Mix the dry ingredients thoroughly in a bowl.  Sift in the baking powder and soda. Create a ‘well’ in the centre and set aside.
  3. Place all the wet ingredients in a food processor or blender and mix until smooth.
  4. Pour the wet mixture into the ‘well’ of the dry ingredients and gently fold the two together until a batter forms and you have no dry ingredients left at the bottom of the bowl.
  5. Evenly spread the mixture in to the baking dish (Optional: Gently press Walnuts in to the batter) and place in the oven.  Set your timer for 35 minutes.
  6. Once cooked, use a knife or skewer to check that it comes out clean.  This indicates that it is cooked all the way through.
  7. Once removed from the oven, slide a knife around the outside of the baking dish and cover with a clean tea towel to allow it cool completely before cutting (this is the hard part!).
  8. Cut evenly in to 24 squares. Taste test a few and store the rest in an air tight container.


Things to note…

  • Butternut pumpkin and Sunwarrior Protein Powder are my favourites but any kind will do!
  • On the first attempt, check at 30 minutes as cooking time will vary depending on the type of oven and baking dish you use.
  • If you forget to sift the rising agents (i.e. the baking soda and powder) make sure you mix them in very thoroughly; crushing any lumps otherwise you might bite in to a clump! Bleh!
  • When combining the wet and dry ingredients fold the batter gently, over mixing will result in very flat squares!
  • Be aware that Organic Ground Ginger is much stronger in taste (and colour) so don’t be too heavy handed with this, stick to ~2 tsp.
  • Some times I make a variation and fold shredded Zucchini in to the mixture.  If you want to try this, omit 1/3-1/2 C of the milk and leave it in the oven for a little bit longer, ~5 minutes.


Nutritional Information

Calories: 64 (~56 without Walnuts) per square
Kilojoules: 269
Fat: 1.9g
Protein: 4.4g
Carbohydrates: 8g
Sugar: 1.4g





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