SOURCE: The Almond Board of California

The Almond Board of California

February 03, 2010 11:23 ET

Bear Grylls Shares His Favorite Almond Recipe Tips in Ultimate Snacking Survival Plan

Learn How to Thrive in the (Urban) Wild With Snacks and Real-Life Techniques From Discovery Channel's 'Man vs. Wild' Adventurer

MODESTO, CA--(Marketwire - February 3, 2010) - Enduring daily challenges like long commutes, marathon conference calls, last-minute deadlines, workouts and other stressors can often feel like a minor-league version of Discovery Channel's "Man vs. Wild" with hunger being one of the first things to fall by the wayside. According to the Almond Board of California's North America Snacking independent survey, consumers snack about twice a day, and men in particular are looking for filling and satisfying snacks with protein.(1) Bear Grylls' satisfying snacking tips and survival strategies (including great almond recipes) can help men conquer life's every day hunger and challenges.

As a seasoned adventurer, Grylls is on a mission to share survival techniques he uses to overcome hunger in the extreme wild, including his favorite snack. But even when he isn't out in the wild, he uses the same basic guidelines to stay nourished. His typical diet includes whole, unprocessed foods like almonds, fruits, vegetables, whole grains, soy, avocados, beans and oats. He tries to eat five times a day for sustained energy and chooses foods with protein, fiber, monounsaturated fat and unprocessed carbohydrates to stay full.

"It's important to always have a satisfying snack on hand, with a good combination of fiber and protein," Grylls said. "Almonds are the ultimate survival food and the perfect snack -- they're portable and tasty!"

A new season of "Man vs. Wild" premiered in January 2010 on Discovery Channel, so Bear Grylls is primed and ready to survive extreme conditions in some of the roughest terrain on the planet. To power through your day, follow Grylls' "Man vs. Hunger" action plan:

1. Don't leave home without survival food. Almonds are the ultimate survival food in extreme conditions and everyday life. They are lightweight and don't perish in cold, wet, or heat. I keep them tucked away in a waterproof pocket or resealable bag for emergency snacking when I'm out hiking or mountain climbing with my family.

2. Be heart-smart. I try to do something that will get my heart pumping every day and I choose heart-smart foods like almonds.

3. Fill up on satisfying snacks. Once I eat a handful of almonds, I'm full and I stay full. That's because they contain protein (6g), fiber (3.5g) and monounsaturated fat, allowing me to fight hunger for longer periods of time.

4. Get protein before and after your workout. Just a handful of almonds has an impressive 6 grams of protein which will keep your energy up during a workout and help your body recover. I like to grind them up in a smoothie for a blast of protein right after a workout.(2)

5. Snack on wholesome foods. I don't exactly eat tasty food on "Man vs. Wild" missions. But before I head out, I eat simple, wholesome foods as nature intended. One of my all-time favorite snacks is almond butter with smashed banana on whole-grain bread.

Grylls also considers almonds to be an essential survival food because of their impressive nutritional profile. Studies show they may help maintain a healthy cholesterol level and a one-ounce serving, or about a handful, provides protein (6g) and fiber (3.5g) and is an excellent source of vitamin E and magnesium.(2) The primary fat in almonds is monounsaturated (9g), with 1 ounce of almonds containing a total of 13g unsaturated fat and 1g saturated fat, all with no cholesterol. To get started on the "Man vs. Hunger" action plan today, try these simple survivor snacks:

-- Hearty Apple Almond Oatmeal (photo available) -- start your day with turbo-boosted instant oatmeal mixed with almond butter, a handful of whole natural almonds and diced apples.

-- Spicy Crunchy Tuna with Almonds (photo available) -- keep these ingredients in your desk drawer for an easy-to-assemble afternoon snack packed with hunger-busting protein from almonds, beans and tuna.

-- Chipotle Roasted Almonds (photo available) -- this extremely easy recipe turns just five ingredients into a salty-sweet snack staple. Roast a big batch for football Sunday and carry the rest with you during the week.

-- Almond Butter on Whole Wheat Toast (photo available) -- snacks don't get any easier than this: get your protein fix with a smear of almond butter on hearty whole wheat toast for a quick snack with major staying power.

-- Almond Parmesan Crisps (photo available) -- with only two ingredients, they're a snap to make.

Contact Christine Books at (617) 897-8242 or for full-color, high-resolution photos of the recipes.

Consumers all over the world enjoy California Almonds as a natural, wholesome and quality food product, making almonds California's leading agricultural export in terms of value. The Almond Board of California promotes almonds through its research-based approach to all aspects of marketing, farming and production on behalf of the more than 6,000 California Almond growers and processors, many of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. For more information on the Almond Board of California or almonds, visit

(1) The Sterling-Rice Group, Boulder, Colo., April 2009. North America Snacking: Consumer Quantitative Study.

(2) Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

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