(Actually) High Protein PB & J Baked Oats

There’s a lot of people online claiming they have the next greatest high protein recipe. When you actually do the calculation, they’re usually under 20g. As women age, or if they’re active, going through perimenopause or navigating pre / postpartum health - a minimum of 40g should be the standard.

Here’s a great recipe for 8 portions of one of my go-to busy morning breakfasts.

(Actually) High Protein PB & J Baked Oats

Breakfast, Dairy Free Option, Gluten Free, Low Carb, Sweet, Vegetarian, Vegan Option
Difficulty: Easy | Servings: 8

Nutrition: Protein: 37.5g without Greek yogurt

Ingredients:

2 cups rolled oats
2 cups ground flax
100g vanilla protein powder (plant based works well here, or whey)
4 tsp baking powder
1 tsp salt
1 cup peanut butter, divided
4 cups hot water
4 cups frozen berries (I like blueberries and raspberries), divided
2 tbsp chia seeds

coconut oil or butter for greasing

2 tbsp maple syrup, optional (I use sugar-free)
Greek yogurt for serving

Directions:

Preheat oven to 350F. Grease a 9 x 13 glass baking dish with coconut oil or butter. In a large bowl combine oats, flax, whey, baking powder and salt. Pour in half of the peanut butter. Add hot water in a stream while mixing with a wooden spoon. This ensures that the peanut butter is being incorporated.

Allow mixture to sit for 5 minutes to thicken the flax seeds. Stir in half of the frozen fruit. Pour mixture into the glass container. Drizzle the top with remaining peanut butter. Bake for 40min or until centre is firm to the touch. If the center caves in a bit, bake for 5min increments until done. Press with your finger in the center to see if it’s as firm as the outside edge, taking care not to burn yourself.

Remove from oven and allow to rest for at least 20min. In a container add the rest of the frozen fruit and sprinkle on chia seeds. Cover container. Allow fruit to thaw overnight in the fridge. In doing so you activate the chia gelling. You should be left with some thickened fruit the next morning.

To serve, serve warm or cool. Top with chia jam, maple syrup and Greek yogurt.

White and Red Wine Cocktail Recipes & Bluesfest 2026 Artists You Can't Miss

Podcast version of this blog post <3

Ottawa Bluesfest is officially underway, and one of my favourite parts of the festival is seeing local artists share the stage alongside internationally acclaimed acts.

This year, DJ Mace brought great energy to the Chill Zone, while Ottawa's own Leif Vollebekk reminded us just how much talent this city continues to produce. I actually met Leif through a mutual friend at the Rideau Centre nearly twenty years ago. Watching someone grow from playing around Ottawa to performing on international stages is incredibly inspiring.

If you're a local musician wondering whether Ottawa is the place to build a career, keep going. Our city has quietly developed an incredible music scene. We have folk, punk, electronic music, indie rock, and great venues to see them in.

Photo: Greg Kolz

A Little Serbian Flavour at Bluesfest

As a Serbian Canadian, I can never attend a summer festival without thinking about some of my favourite Balkan warm-weather traditions.

When it's hot outside, sometimes a full glass of wine feels a little heavy. That's where these two classic Serbian favourites come in.

White Wine Spritzer (Spritzer)

This was my late uncle's favourite summer drink. It's light, crisp, and incredibly refreshing on a hot festival day.

Ingredients

• 2/3 chilled dry white wine

• 1/3 chilled club soda

Method
Pour the white wine into a glass, top with club soda, and serve cold.

If you're at music festival, order a white wine, a club soda, ask for an extra cup, and mix your own.

Serbian Red Wine & Coca-Cola (Bambus)

Don’t knock it ‘till you try it…

Ingredients

• Option 1: 1/2 red wine + 1/2 Coca-Cola

• Option 2: 2/3 red wine + 1/3 Coca-Cola for a more wine-forward version

• Ice

Method
Fill a glass with ice and combine the wine and Coca-Cola to your preferred ratio.

One More Balkan Festival Tip

Every year I'm drawn to that giant lemonade stand at Bluesfest.

If you've ever travelled through Serbia, you'll know why.

Traditional Balkan limunada is often made with very little sugar or sometimes none at all. Many cafés expect you to let the server know your preferred sweetness level. If you're travelling through the Balkans and order a lemonade, don't be surprised if it's much more tart than the Canadian version.

Personally, I love that bright, citrus-forward flavour, especially on a hot festival day.

Skip the Long Food Lines

As the evening goes on, food lineups can get long.

One of my favourite strategies is to bring a few snacks and eat a proper meal later in the evening.

If you're in Ottawa before the festival, stop by Farmer's Pick on Prince of Wales Drive.

I always stock up on a few Balkan favourites:

• Smoki – Serbia's iconic peanut-coated puffed corn snack.

• Thin Balkan pretzel sticks.

• Peanut butter-filled pretzel sticks, if you can find them.

They're portable, satisfying, and perfect for holding you over until the dinner rush dies down.

Don't Skip the Chill Zone

If you're bringing children (or simply need a break from the crowds) the Chill Zone by the river is one of Bluesfest's hidden gems.

You'll usually find lawn games, shaded seating, and a much more relaxed atmosphere between sets.

Taking Back Sunday Bluesfest 2019

Artists Worth Checking Out

One local recommendation is Bridge Music, performing on July 18. Their music blends soulful vocals with Afrobeat and R&B influences, creating a beautiful soundtrack as the sun begins to set.

Another performance generating a lot of excitement is Quebec math-rock duo Angine de Poitrine. Fresh off an enormous free performance in Montreal, demand for their Bluesfest appearance is expected to be exceptionally high.

Festival organizers have recommended arriving early on July 17, with gates opening earlier than usual because of sold out attendance.

If math rock isn't your thing, London, Ontario punk band Thunder Queens offers a fantastic alternative set that evening.

Appalachian singer-songwriter Valerie June also performs, bringing her signature blend of folk, blues, soul, and Americana to the festival.

My Festival Survival Kit

If you're spending the day at Bluesfest, here's what you'll find in my bag:

• Refillable water bottle (there are free refill stations throughout the grounds)

• Electrolytes

• Balkan snacks

• Sunscreen

• Comfortable shoes

• Good vibes

Ottawa Bluesfest is one of those festivals where you can discover your next favourite artist simply by wandering between stages.

Have a wonderful festival season, stay hydrated, and maybe.. just maybe.. try a Serbian-style wine spritzer while you're there.