As a little girl I nicknamed my daughter Nicole, “Cole  Pole”.  I asked her to share her secret recipe of these healthy delights. I don’t even like dessert but one of these after dinner finishes off the day perfectly.  – Barb

These delicious nibbles are a favourite in our house. They come together quickly and offer more nutrition than many other snacks. I usually throw them together with whatever I have on hand and they always taste sensational!   Nicole

Adapted from the original recipe found here.


  • 1 cup sticky stuff (peanut butter, sun butter, almond butter, etc. I recommend using the ‘natural’ ones with no added stuff.) 
  • 1/4 cup sweet stuff (honey, maple syrup, brown rice syrup, etc)
  • 2 teaspoons vanilla extract
  • 1 cup rolled oats
  • 1⅓ cups crunchy stuff (Flax seeds, chia seeds, sunflower seeds, pumpkin seeds, chopped nuts, unsweetened shredded coconut, more oats, some people like chocolate chips too….)
  • pinch of salt
  • 2-4 teaspoons water or additional vanilla extract


In a medium mixing bowl, stir together the sticky stuff, sweet stuff and vanilla extract.

Stir in the oats, crunchy stuff and salt until well combined. Add chocolate chips at the end if you’re using them. 

The mixture should hold together when pinched. If it doesn’t, add water/vanilla, one teaspoon at a time, until you can make it into a ball shape. 

Form 1” balls by pressing about 1 tablespoon of the mixture together.

Store at room temperature for up to 3 days or refrigerate for 1 week.

Some notes: 

  • I prefer to use roasted nuts/seeds to add a stronger flavour. 

  • If using salted nuts or seeds, consider omitting the pinch of salt. 

  • Can be made without the sweet stuff…. Just use a little less crunchy stuff. But then again, where’s the fun in that? 

Facts on these healthy ingredients. 

Chia Seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day. Summary Chia seeds are easy to prepare and are often to smoothies and porridge 
Flax seeds are very high in fiber and provide good amounts of protein. They’re also rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids. Rich in vitamin B1. It’s essential for normal metabolism and nerve function,Magnesium heart and brainhealth, copper for growth development .They contain soluble fiber, which becomes highly sticky when mixed with water. This fiber has been shown to be effective at suppressing hunger and cravings, 
Sunflower seeds 
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.
Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese ,wide variety of powerful antioxidants.  It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin