• ½ cup spinach
• ½ cucumber
• ½ cup kale
• 2 apples
• 4-5 stalks of celery
• ¼ bulb of fennel
• ¼ head of romaine lettuce
• 1 inch of ginger root
• ½ lemon

• ½ inch wedge of green cabbage
• 2 green apples
• 6 carrots, greens removed

• 3 pears
• 1 cup cranberries

• 1 pear
• 2 stalks celery
• 1 inch ginger root

• 1 apple
• 3 carrots
• ½ cup broccoli
• small handful fresh parsley
• ½ lemon

• 3 pears (hard)
• 3 apples
• 1 orange
• ½ lemon

• 6 carrots
• ½ green bell pepper

• 1/2 beet with greens (med)
• 3-4 apples

• 2-3 inches of cucumber
• 1 red apple
• 1 stalk celery
• 1 carrot
• 1 tbsp honey
• 1 lemon
• 16 oz water

• 1 Cups of fresh OJ
• 2 Cup of water
• 1 Cup frozen strawberries
• One banana
• 2 Scoops RP Vanilla Protein
• 2 cups of ice
• Blend and add juice as needed to thin - Enjoy!

• 3 cups frozen yogurt
• 2 cups skim milk or hemp milk if available
• 2 scoops RP Chocolate Protein Powder
• 1 cup ice
• Blend until smooth and creamy
• Add milk as needed to unthicken

• 1 Cups of fresh OJ
• 2 Cup of water
• Two bannanas
• 2 Scoops RP Vanilla Protein
• 2 cups of ice
• Blend and add juice as needed to unthicken

• 8 oz Hemp, Coconut or Almond Milk
• 8 oz Water (or 4 oz water, 4 oz ice cubes)
• 3 scoops Ryno Power Protein

Mix in a shaker cup or blender if desired, to blend ice! Enjoy!

Serves 1

• 1 frozen sliced banana
• 1 Tablespoon organic peanut or almond butter
• 1/2 cup Greek yogurt
• 1 cup coconut milk, unsweetened
• 4 cups baby spinach

Serves 1

• 1/2 c. apple or orange juice, no sugar added
• 1 c. of spinach
• 1 banana, mashed
• 1 c. frozen mixed berries (strawberries, blueberries and blackberries)

Add juice and spinach to then blender and blend well. Add banana and frozen fruit and blend together.

*You can add water or coconut/almond milk to reach your desired consistency.

• 2 brown rice cakes
• 2 tbsp almond butter
• 1 banana, sliced in small slices

Top each rice cake with 1 tbsp of almond butter and half of banana slices. Enjoy!

• 2-3 handfuls whenever you get that hunger craving

The Trail Mix is a great snack for a healthy option when you are on the run. Just a handful of the trail mix will satisfy that craving for food and allow you to keep moving without hurting your healthy lifestyle.

Available at: Ryno Power Store

Description
A fresh blend of Certified Organic Trail Mix includes Almonds, Pistachios, Cashews, California Raisins, and Cranberries picked at their peak for great taste and flavor. This is a perfect complement to the Ryno Power Sports Supplements on a day of training and racing. They have all the good fats, proteins and carbs from the cleanest organic source with no chemicals, sugars or fillers added. Make your body satisfied and run at its optimum. It’s important to have these proteins, Carbs and natural fats in every meal. When you can't have a big meal it’s important to have snacks that hit these three points in a light easy package that reseals for your convenience. This is the solution when body needs healthy fuel.

• 2-3 handfuls whenever you get that hunger craving

The Raisin Almond Mix is a great snack for a healthy option when you are on the run. Just a handful of the trail mix will satisfy that craving for food and allow you to keep moving without hurting your healthy lifestyle. The Raisin Almond mix is a good choice if you don’t want all the dried fruits found in the trail mix.

Available at: Ryno Power Store

Description
Our Certified Organic Raisin Almond mix is a blend of lightly roasted and salted California Almonds and Raisins. This is a perfect complement to the Ryno Power Sports Supplements on a day of training and racing. They have all the good fats, proteins and carbs from the cleanest organic source with no chemicals, sugars or fillers added. Make your body satisfied and run at its optimum. It’s important to have these Proteins, Carbs and Fats in every meal. When you can't have a big meal it’s important to have snacks that hit these three points in a light easy package that reseals for your convenience. This is the solution when your body needs healthy fuel.

• 1 package of King Arthur Gluten Free Muffin Mix
• 6 tbsp of butter (melted) or oil
• 3 eggs
• 3/4 cup of coconut milk
• 1 ripe banana, mashed
• 1 1/4 cup of blueberries, raspberries, strawberries (sliced) and/or blackberries, or whatever you love in a muffin
• Large grain/coarse, premium cane sugar

Preheat oven to 365 degrees. Line a 12 cup standard muffin pan with paper liners or grease each cup. Stir together melted butter or oil, eggs and mix. Using electric beater, beat in milk 1/4 cup at a time, being sure to scrape the bowl several times. Beat until batter thickens, about 1 min. Add in banana and fruit/add ins.

Add mix to muffin cups, filling until almost full. Sprinkle with coarse sugar.

Bake 18-22 minutes, remove from oven and cool for 5 minutes before serving.

• 1 scoops Ryno Power Vanilla Protein
• 8oz water
• 1 cup of your favorite cereal (We like to use multi-grain cheerios)

1. Mix your vanilla protein powder and water together until smooth.
2. Pour over your bowl of cereal (instead of using milk).

• 1/2 cup Pamela’s Baking Mix
• 1 cup GF oats
• 1/2-cup non-fat powdered milk
• 2 cups Ryno Power Protein Powder
• 2 tbsps baking powder
• 2 tbsps ground cinnamon
• 1/2 tsp salt
• 1 1/2 cups egg substitute (whites)
• 3 cups water or coconut milk
• 3 tsps vanilla extract
• 1 1/2 oz nuts (if desired)

How to Make Mix

Grind oats in a food processor. Measure all dry ingredients into an airtight container, shake or whisk until well combined.

Combine egg substitute, vanilla and the coconut milk or water. Allow to stand at room temperature for 10-20 minutes. Wipe an 8 to 10 inch non-stick skillet with a very thin coat of vegetable or grape seed oil.

Heat pan to medium/medium high heat. Add pancake mix to egg mixture and gently combine. You may need a bit more water or coconut milk, as the protein powder may absorb more liquid. Don't mix too vigorously or you'll have a dense, flat pancake. Add more water if necessary to make a medium batter. (The thinner the batter the thinner and more dense the pancake will be. I prefer to keep the batter as thick as possible, so it just barely pours out of the cup. )

Fold in nuts and immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side. Serve with Agave nectar or organic maple syrup.

Serves 6

• Gluten Free Pizza Crust, OR Greek or pocketless pita, or any kind of flat bread
• Lemon
• Ripe avocado
• Organic egg
• Sea salt, pepper, chili flakes, cumin, cumin seed, extra virgin olive oil

Toast pizza crust or pita until crisp, mash avocado and spread on pita, drizzle with a dash of lemon, olive oil and spices, place egg cooked to your liking on top and serve. Best as healthy breakfast, afternoon snack or Sunday night dinner! *Add prosciutto, crumbled bacon or a sprinkling of feta over the top for a richer snack.

Avocado and Egg
Heat a non-stick skillet to medium low heat. Lightly spray with olive oil. Slice an avocado with the skin ON lengthwise, forming one thick slice in the middle (you will have leftovers!). Remove the seed and you can cut the center with a paring knife to be a little larger. Place the avocado slice in the pan. Crack a medium sized egg into the center of the hole. Cover and cook for a minute or two, until the egg is as you like it. Season with salt and pepper and serve.

• *Fresh Pineapple, sliced
• I Lime

Heat oven broiler. Place pineapple onto a baking sheet lined with foil. Place on to the rack set at the top 2/3 of the oven. Cook until brown in spots, about 8-10 minutes.

Remove and squeeze lime over the top of pineapple, serve.

*Can substitute Mango for the Pineapple

Ryno doesn’t measure anything, so the amounts below are just suggested for you to get the “jist” of how much to put into your bowl! Don’t go too crazy with the sugary stuff or eat this too late at night…

• 1 cup Goat Yogurt
• ½ cup Acai Ice Cream
• ½ cup GF Granola
• 1 Banana, sliced
• ¼ cup Strawberries, diced
• Handful of Walnuts, chopped

Mix all ingredients into bowl and enjoy! It’s that simple!

Ryno mixes this simple snack mix in a glass bowl that has a lid. He carries it to the track and all around with him during the day for a quick, healthy snack on the go. You can keep it in an insulated lunch bag with an ice pack for freshness. Enjoy!

• ¼ cup Blueberries
• ¼ cup Blackberries
• ¼ cup Strawberries
• ½ cup Walnuts, Cashews, Almonds

Mix together in a glass dish and enjoy!

Step 1: Toast the Almonds. Amount to use will depend upon the quantity of almond butter desired.

Toasting the almonds brings out their flavor. It is not required, but will enhance the flavor of your almond butter. Preheat oven to 350 F. Spread the almonds evenly on a baking sheet and toast the almonds in the oven for about 8-10 minutes. Remove the almonds from the oven when they start to change color. Allow the almonds to cool to the touch.

Step 2: Grind the Almonds

Now that your almonds are toasted, it is time to grind them into butter. Start your food processor on high speed and slowly add the almonds through the food processor shoot. The mix will be dry and dusty, but continue processing the almonds until the oils release from the nuts and the almond butter becomes smooth and creamy, this can take up to 10 minutes. You will know the oils are beginning to release when the mixture starts to change from a dry, crumbly mixture to a smoother, creamier mixture. Use a spatula to scrape clumps off the sides of the food processor as necessary. Add salt, if desired, to taste. Scrape the almond butter out of the food processor with a spatula. Store uneaten almond butter in an airtight container and refrigerate.

• 4-6 Chicken Breasts
• 1 Small pkg frozen corn
• ½ of each: Yellow pepper, red pepper, green pepper (cut and sliced, seeds removed)
• 1 Yellow Onion, diced
• 1 16oz Jar of salsa
• 2 16oz Cans of black beans, drained and rinsed
• ¼-½ tsp of chili powder (as desired)
• 1 tbsp Olive oil
• 1 4oz Can of diced green chiles
• For Garnish:
  - Sour cream
  - Shredded cheese

Set crock pot setting on medium/high, mix in all ingredients and stir. Cover and cook 6 hours or until chicken begins to shred easily. Serve with a sour cream dollop and lightly sprinkle shredded cheese on top.

Additional ideas: serve with broken up corn tortilla chips or wrap in corn tortillas.

Serves 4-6

• 2 cups White quinoa, rinsed well
• 4 cups Water
• 1 tsp Salt
• 1 ½ tbsp Olive oil, plus a splash
• 3-4 Medium White potatoes, diced
• 1 large Yellow onion, diced
• 1 cup Asparagus, cut into small pieces
• 1 lb pkg Chicken breast tenderloins

Bring quinoa, water and salt to a boil in a large pot and simmer about 20 minutes until the quinoa opens and is soft. Drain any remaining liquid.

Add ½ tsp olive oil in a skillet, then adding the potatoes and ½ tsp salt. Coat potatoes and toss. Cover and let cook until potatoes begin to soften, remove lid and add asparagus and onions. Toss again, add a splash of olive oil and cook until the potatoes are lightly browned. Add additional salt if necessary, to taste.

In another skillet, add 1 tbsp olive oil, chicken and ½ tsp salt. Brown lightly on each side and remove from skillet once thoroughly cooked. Either leave as large pieces or dice before adding to bowl.

In a large bowl, add quinoa, asparagus and potato mixture and chicken. Toss and stir, adding another splash of olive oil if desired. Salt to taste.

Serves 4-6

• ½ tbsp Olive oil
• 3 Yellow Squash, sliced lengthwise
• 3 Zucchini, thinly sliced
• 1 Yellow Onion, diced
• 1 Red pepper, chopped
• 2 tbsp Balsamic vinaigrette
• Sea salt
• 1 16oz pkg Tinkyada GF pasta spirals
• 1 8oz pkg organic mozzarella or Veggie Shreds mozzarella (or larger if you wish to add additional cheese to top of the dish)
• 1 8oz pkg feta cheese (if desired)
• ¼ tsp of Crushed red pepper

Preheat oven to broil. Following directions on package for pasta, cook aldente, drain and rinse with cold water.

Grease a cookie sheet with olive oil and place sliced zucchini, squash, onions and peppers. Drizzle a small amount of olive oil over the top of the vegetables and lightly sprinkle with sea salt.. Place in oven and cook until lightly browned (be sure to stay close by as this goes fast!) remove and place all ingredients into a large bowl. Reduce oven heat to 350 degrees.

Add the pasta to the large bowl of vegetable, add cheeses and crushed red pepper, then toss with ½ tbsp of olive oil. Next place all ingredients into a glass 9.5x13.5x2 baking dish. If you desire, sprinkle more cheese over mixture before covering. Cover with foil and place in oven. Cook 20 minutes, then remove foil and cook another 8-10 minutes to lightly brown and melt the cheese. Remove and serve.

Serves 4-6

• 2 tbsp Balsamic vinegar
• ½ tsp Black pepper
• 2 tbsp Rice vinegar
• 1 ½ tbsp Orange Blossom Honey
• 2 tsp Dijon mustard
• 1 cup Strawberries, sliced
• ½ cup red onion, finely chopped
• ½ cup walnut pieces
• 8 cups Fresh Spinach

Combine balsamic, rice vinegar, honey, mustard and pepper. In large bowl, toss spinach, strawberries, walnuts and red onion with dressing. Serve.

Serves 4-6

• 2 medium Sweet potatoes sliced thinly
• 1 cup cauliflower, sliced small
• 1 ½ cup green cabbage, sliced into thin shreds
• 1 ½ cup red cabbage, sliced into thin shreds
• 1 medium Red onion, chopped
• 3 tbsp Extra virgin olive oil
• 1 tbsp Butter or coconut butter/oil
• 1 clove of garlic (if desired) crushed
• Sea salt, to taste
• Pepper, to taste

Combine all ingredients in a large skillet, cover with lid and let cook over med/low heat, stirring occasionally. Once vegetables have softened and cabbage/onions look transparent, remove lid and cook until potatoes have lightly browned.

Remove from heat and serve over brown rice or as a side dish.

Serves 4-6

• 1 cup broccoli
• ½ med onion, diced
• 1 small/med sweet potato diced
• 1 tbsp grape seed or olive oil
• Dash of sea salt
• 2-3 eggs

In a skillet, heat the oil over med/low. Place the broccoli, onions and sweet potatoes in skillet, turning to coat with oil. Sprinkle with salt and cover. Continually check and stir until sweet potatoes become tender, careful not to burn. Once done, remove vegetables from skillet, using remaining oil (slash a little more oil in the pan if needed) to cook eggs as desired. Once eggs are done, top vegetable with eggs and serve.

• 1 lb. chicken tenders, fresh
• 8-12oz of vegetables (Your choice, see below)
• ½ Med Onion
• 1 tbsp of grape seed or olive oil
• Sea Salt

For a vegetable of choice: This can be the pre-packaged, pre-cut 8 oz pkg of vegetable of your choice. We like Henry’s pre-cut and packaged vegetables for ease of a meal, but usually prefer to cut and use our own vegetables we have at home. You can use anything, be it squash, broccoli, sweet potatoes, regular potatoes (careful not to eat too many times a week, as these are starchy!), asparagus, onions, garlic, etc. Experiment and see what comes out best! Rule of thumb is to use whatever vegetable you enjoy, add the meat, onion, oil and salt to the pan and WA’ la! Instantly, something that tastes good and is good for you!

You will want to cook this on low/med for about 20-30 minutes with the lid on, but prep takes a maximum of ten minutes! Less if you buy pre-cut veggies!

Make sure your chicken has thoroughly cooked and is no longer pink in the middle, once it is done, serve and enjoy! Your vegetables should be tender/slightly crisp, depending upon what you used.

• 7 tbsp Extra Virgin Olive Oil
• 2 1lb rib eye steaks
• Sea Salt
• Pepper
• 3 cups Arugula
• 1 ½ cups roasted red bell peppers (jarred if desired), patted dry and cut into small pieces
• 2 Tbsp balsamic vinegar
• 8 oz Parmesan cheese

Brush or rub 2 tbsp olive oil over the steaks and sprinkle with 1 tsp of salt and pepper. In a large skillet, heat 1 tbsp oil over medium flame. Cook steaks until desired doneness, about 5 min each side. While steaks cook, places arugula either in a shallow bowel or on a plate. Top with roasted bell peppers. Remove steaks once done and serve atop the arugula and roasted bell peppers. Sprinkle with salt and pepper, top with Parmesan cheese and serve!

• 1 ½ lbs grass fed, organics stew meat or hormone free stew meat
• 4 slices of uncured apple wood bacon
• 3 med organic carrots cut into 1in. pieces
• 3 med organic onions, diced
• 3 med organic tomatoes cut into wedges
• 2 med organics potatoes, peeled and sliced
• 1½ cups organic butternut squash (can be pre cut)
• 1 med organic green sweet pepper, chopped
• 1 tsp dried thyme
• 1 clove organic garlic minced
• 1 14oz can low sodium beef broth, or use beef bouillon and water to same amount
• ½ small head of organic cabbage, coarsely chopped

In a large skillet, cook bacon slices until crisp. Remove, crumble and chill until serving time. Add beef to skillet into bacon drippings, brown on each side.

In a 5-6 qt. slow cooker, place all the vegetables but the cabbage (save until later) , then add meat. Pour the beef broth over all.

Cover and cook on low for 8-10 hours, or on high heat for 4-5 hours. Stir in the cabbage the last 20 minutes and cook until tender. If using the low setting, change it to the high setting for this step. Once done, serve and sprinkle with bacon.

6 servings

• 4-6oz fresh chicken breast, free range and organic, if possible
• 2 oz of cooked ham of your choice, or Canadian bacon
• 2 oz goat cheese
• ½ tsp chopped fresh rosemary
• 1 lb fresh asparagus, bottom ends trimmed
• 3 tbsp extra virgin olive oil
• Balsamic vinegar
• Salt
• Pepper

Preheat oven to 350 degrees. Combine ham, goat cheese and rosemary in a small bowl. Take chicken breasts and slice horizontally, spoon mixture evenly into each piece of chicken. Place chicken into a glass dish, sprinkle with salt and pepper, drizzle with 1 tbsp of olive oil and cover with foil. Place into oven and cook 30-35 min, or until chicken is no longer pink. Remove foil and cook additional 5 min, remove.

While chicken is cooking, place asparagus into a large skillet with 2 tbsp of olive oil and add a sprinkle of salt and pepper and then drizzle with balsamic vinegar. Cook over med/low heat with a lid on the pan, occasionally stirring/tossing asparagus to coat. Cook until slightly soft, and then remove from heat.

Serve together with a side of brown rice if preferred.

(This recipe requires the beans to be soaked overnight, so you must prepare for this one!)

• 2 cups of Bob’s Red Mill 13 Bean Soup Mix
• 1 lb ground beef, free range and organic, if possible
• 1 medium onion, chopped
• 1-14.5oz can diced tomatoes
• *1 cup of water
• *1-2 tbsp tomato paste
• *Can substitute 1-8oz can of tomato sauce if preferred
• 1-2 tbsp chili powder
• ½ tsp dried basil
• 1 clove garlic, minced

Wash 2 cups of the Bob’s Red Mill Soup Mix, then cover the beans with water in a bowl and soak overnight to soften (Soaking beans overnight actually begins bean germination and promotes enzyme release. The germination process is what breaks down all the complex bean sugars. Breaking down the complex sugar is a good thing as this is what gives us gas. Apparently, soaking beans overnight can reduce complex sugars by up to 60 percent. I usually use this method of soaking dried beans with exceptional results – no gastrointestinal gas.

In the morning, drain and rinse the beans. Place beans into a 5-6 qt crock-pot. Then add the remaining ingredients, stirring to mix. Cook on low for 6-7 hours or on high for 4-5 hours, or until beans are tender.

Serve with a garnish of Colby Jack cheese, either organic or vegan and a dollop of organic sour cream. Enjoy!

• 2 or more boneless Salmon Filets
• Fresh Dill (Thyme, Rosemary or Basil will do fine too)
• One half onion
• Olive Oil
• Kosher or Sea Salt and Pepper
• Fresh Vegetables preferably Squash Zucchini or Asparagus
• A Few Tablespoons of Balsamic Vinegar

Rinse off the Salmon Filets and sprinkle the salt, pepper and drizzle olive oil over them. Top the Salmon with the Dill and sliced onion and wrap them in aluminum foil. One or two full sprigs of Dill will be enough per salmon filet. BBQ on Med to high Heat for about 10 minutes without flipping until cooked through

Marinate the vegetables in Balsamic Vinegar and olive oil with some salt and pepper. BBQ those as well until you get a little char mark, but take them off when they are still crunchy and fresh.

Serve with the Salmon on top of the veggies and enjoy!

• 4-6 Fillets of Tilapia, fresh
• 1 ½-2 Tsp Butter, sliced into small pieces
• 12 oz Asparagus, ends trimmed
• 1-2 Tbsp Olive Oil
• ¼ Tsp Garlic Powder, or one clove of garlic minced
• ½ Lemon
• Season Salt

Preheat oven to 375 degrees. Place a couple of the small bits of butter and use a paper towel to spread and coat the bottom of a glass 9x13 pan. Next place the tilapia fillets into the dish. Top with the remaining butter. Then add the asparagus spears around and on top of the tilapia, drizzle the olive oil over the top of the asparagus. Sprinkle with the garlic powder and season salt (to taste), squeeze lemon over entire dish.

Cover dish and place in the oven for 25-30 minutes, until the fish flakes and asparagus is tender.

Remove and serve with a side of brown rice or rice couscous if desired.

Ingredients (6 servings)

• 12 ounces gluten free penne pasta
• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 pinch crushed red pepper flakes
• 8 ounces button mushrooms, sliced
• 2 medium tomatoes (about 1/2 lb.) chopped
• Salt and pepper, to taste
• 4 cups fresh spinach
• 1lb. free range chicken breast, sliced and cut into small pieces
• 1/2 cup marinara sauce
• 1/3 cup 0% plain Greek yogurt
• 1/4 cup grated parmesan cheese

Instructions

Cook penne according to package directions, with a pinch of sea salt and a dash of olive oil. Cook al dente, or noodles will be mushy. Drain, rinse with cold water and set aside.

In a large skillet with a lid, heat olive oil over medium-low heat. Add in garlic and red pepper flakes, cook for 2 minutes or until garlic begins to soften.

Add in mushrooms, tomatoes, salt and pepper. Cook for 5 minutes, or until mushrooms begin to release their water.

Add in chicken breast. Cook until chicken is slightly browned. Remove from heat, add in spinach and cover skillet. Let spinach wilt for 2 minutes.

Remove lid and place skillet back over low heat. Add the penne, Greek yogurt and pasta sauce.Stir until sauce is mixed well and all pasta and veggies are coated. Heat until just warmed through. Divide into pasta bowls and serve topped with parmesan cheese.

*You can add in 4 oz. of cooked chicken or steak slices (that amount serves 1) if desired...this is one of those recipes that you add in as much as you like, but keep the rice and cheese to a minimum for a healthy meal. I am pretty sure it will taste good no matter how you concoct it!

• Cooked brown rice (can use left overs, make it for this recipe specifically or purchase pre-made, frozen brown rice from Trader Joeʼs or Henryʼs)
• Roasted red peppers, chopped
• Cooked black beans (canned, liquid drained)
• Salsa verde
• Fresh cilantro
• Avocado, diced
• Lime wedgeRed pepper flakes
• Shredded white cheddar cheese (if desired)

In a bowl, heat the rice. Top with chopped red pepper. Mix together the black beans and salsa verde in a separate bowl, and heat them up together. Pour on top of the rice and red pepper. Top with avocado, cilantro, cheese, a big squeeze of lime and red pepper flakes. Serve.