Healthy You Challenge: FAQ

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As you begin your journey to a healthier lifestyle, we thought you might have some questions about the 14-Day Healthy You Challenge…

What is the 14-Day Healthy You Challenge?
If your goal is to lose weight or simply eat a healthier, cleaner diet, the 14-Day Healthy You Challenge can help. By simply committing two weeks to the free online challenge, you can lose weight the quick and healthy way, ultimately achieving your goals for a healthy lifestyle. Participants have lost on average 6 to 14 pounds during the 14 days! Dawna Stone (author of The Healthy You Diet: The 14-Day Plan for Weight Loss with 100 Delicious Recipes for Clean Eating) will personally guide you, step-by-step, through the 14-day Healthy You program on Facebook and Twitter. Dawna is available throughout the two weeks to answer questions and provide you with encouragement and motivation to help you achieve your weight loss and healthy eating goals. Along the way, you are encouraged to share your goals, challenges, struggles and achievements!

Where can I purchase your book?
The Healthy You Diet is available wherever books are sold: Amazon, Barnes & Noble, Books-A-Million, Indiebound, and HSN.

Do I need to purchase the book in order to participate in the Healthy You Challenge?
You do not need the book in order to participate in the challenge. I will provide step-by-step guidelines online (Facebook and Twitter) throughout the two-week program. However, you may find it helpful to have a copy of The Healthy You Diet as a resource and constant motivator following the Healthy You Challenge.

Where can I find the Elimination Phase (week 1) Meal Plan and Recipes?
Click here to view the Elimination Phase (week 1) meal plan and corresponding recipes.

Where can I find the Elimination Phase (week 1) shopping list?
Click here to view the Elimination Phase (week 1) shopping list.

Where can I find the Clean Phase (week 2) Meal Plan and Recipes?
Click here to view the Clean Phase (week 2) meal plan and corresponding recipes.

Where can I find the Clean Phase (week 2) shopping list?
Click here to view the Clean Phase (week 2) shopping list.

Can we have coffee during the 14-Day Healthy You Challenge?
Yes, you can drink black coffee during the 14-Day Healthy You Challenge (caffeine is not an eliminated item during the program). That being said, refrain from adding sugar, creamer and artificial sweeteners to your coffee. If you need something to sweeten your coffee, try adding a splash of almond or soy milk.

Can I add Truvia or Stevia to my coffee?
Although Stevia is a natural sweetener, try to eliminate it during these 14 days. Although natural sweeteners like Truvia (Stevia) come from the stevia plant, they are processed and put in powder form. After the 14 days, feel free to add it back in moderation but you may be amazed how your taste buds emerge if you eliminate all added sweeteners from your foods and beverages.

Does Splenda count as sugar?
Splenda is an artificial sweetener and should be eliminated during the 14 day Healthy You program. You might notice you have a headache during the first day or two but you will notice that you start to feel better (have more energy and less headaches) and taste your food better after eating a clean diet free from artificial sweeteners on the Healthy You! program.

I am having trouble identifying beverages without sugar and/or artificial sweeteners. What do you suggest to drink during the 14 days (other than water)?
When doing the program, I tend to stick to water and unsweetened iced tea. Other options include, hot tea with lemon and herbal tea. You can also try flavoring your water with a splash of fresh lemon, lime or orange. This morning I actually added a few cucumber slices to my water – it makes you feel like you are at the spa. Most of us are more dehydrated than we think; think of this as an opportunity to increase your water intake and get yourself hydrated – it will make you feel so good!

Can I add protein to my morning smoothies? If so, how much?
Since we are trying to be 100% clean, I would steer clear of processed protein powders for at least these 14 days. If protein isn’t included in breakfast (i.e. like the days that we have super green juice or radiant red juice), you should be getting plenty of protein from your lunch and dinner. If you want more protein in your smoothies, you can substitute soy milk for the almond milk.

Can vegetarians participate in the program?
The program can easily work with a vegetarian diet. Just substitute other forms of protein for the chicken and seafood recipes. You can get the necessary protein from vegetarian sources like beans, tofu, quinoa, almond and soy milk, nuts and seeds, etc. The focus of Healthy You! is clean eating. As we eliminate unhealthy or non-nutritious processed foods, we tend to feel better and lose weight!

Although the meal plans do include some meat and seafood, don’t let that deter you! I understand that circumstances are different for everyone, so I want people to realize that there is flexibility in the program in terms of what you eat. As long as you eat based on what is eliminated for each day, you will be great. For example, if we have meat or seafood scheduled for dinner one night, feel free to substitute it with one of the vegetarian recipes (that still follows the Healthy You! elimination plan). If one of the recipes is your favorite, go ahead and make extras so you can have it for lunch and dinner. As long as you follow the program instructions for what food item is eliminated each day, you can plan your recipes accordingly.

Click here to view a video describing vegetarian options
You can find additional Healthy You! recipes including 15 more vegetarian meals here

Can I use honey to sweeten my coffee and tea?
Eliminate all sweeteners during the 14 days and see how you feel. If at the end of the 14 days you want to add natural sweeteners back into your diet, you can do so in moderation.

I do not currently own a juicer, can I use a blender for the juice recipes? If not, what should I do?
I do not suggest using a blender for the juice unless you have no other option. Additionally, blenders and juicers yield different quantities. If you do not have a juicer you can just choose a smoothie recipe instead, or select a different breakfast recipe in the meal plan (just make sure the recipe adheres to whatever items are eliminated for that day).

I am looking to purchase a juicer. Do you have any recommendations?
If you are looking to invest in a juicer, I personally use (and love) my Breville Juice Fountain Plus. Buying a juicer can be quite confusing as there are so many different kinds and a wide variety of prices. If you are interested in purchasing a Breville, I found the comparison guide on Amazon.com to be very helpful. I also suggest reading as many reviews as possible as they can be helpful in pointing you in the right direction.

I noticed I have had headaches during days 1 and 2. Is that normal?
If you’ve been eating excess sugar, artificial sweeteners or other highly processed foods, headaches are common during the first few days of any detox or clean eating program. Stay strong and keep it up – you should start to notice the positive changes on or around day 4.  You should start to notice that your energy level becomes more constant and you experience fewer mid-afternoon crashes. The lethargy that often follows big meals will disappear and you’ll feel good all day long.

What do you recommend if you exercise?
If you are working out really hard, you may need some additional calories. I would suggest trying to stick to the foods in the program and just add in another snack after your workout. You can pick a snack from any of the program days as long as it adheres to the program. For example don’t pick the yogurt snack once we’ve eliminated dairy. An extra piece of fruit or a small handful of almonds could work well after your workout.

Is it okay to have leftovers from dinner for lunch the next day?
Absolutely! My goal is for the Healthy You! to be flexible enough that it can work for anyone. I understand that there are time and preparation constraints that may not allow you to follow the program to a “T”. Even with minor tweaks, you can still reap the benefits of the Healthy You! program. I typically pick one or two of my favorite dinner recipes and make extra servings so I can serve them two days in a row. I’ve also found that some of the lunch recipes make great dinners.  For example, I will prepare a big batch of vegetarian chili and have it for dinner and then again for lunch the following day. Not only does this save time, but it also allows me to spread out the enjoyment of my favorite meals.

What if I am not hungry? Should I make myself have a small dinner or is it ok to skip?
I do not suggest skipping any meals. Eating at regular intervals is important to keep your energy levels up as well as to ensure you stay motivated on the program. Surprisingly, skipping meals may not help you lose more weight. In fact, having too few calories could actually hinder your weight loss.

Can I substitute some foods for others in the meal plan?
Please try and follow the plan as closely as possible. If your goal is to lose weight, I encourage you to not deviate from the program. Should you be allergic to a certain food or simply not like something (or can’t find something), you can always substitute a meal from another day rather than including foods that are not part of the program. Although most people will lose a good amount of weight during the two weeks, the goal is to eat a cleaner, more wholesome diet during the program. If you follow the meal plans as outlined, you will be on your way to a 100% clean diet.

Chicken Noodle Soup (with a twist)

When it’s cold outside, or I’m feeling a little under the weather, I crave a warm bowl of chicken noodle soup. This recipe gives a twist to a classic.  By using rice noodles and chicken meatballs the recipe is wheat-free and “Healthy You!”-approved!

Chicken Noodle Soup (with a twist)
Servings
4
Servings
4
Chicken Noodle Soup (with a twist)
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large pot, heat the olive oil on medium-high.
  2. Add the onion and cook until translucent or approximately 4-5 minutes.
  3. Add carrots and cook for 1 minute.
  4. Add chicken broth, mushrooms, celery, kale and salt and pepper and bring to a simmer.
  5. In a medium to large bowl, combine chicken, salt and white pepper.
  6. Form approximately 12 meatballs.
  7. Add meatballs to broth mixture.
  8. Add rice pasta and continue to simmer until chicken is cooked thoroughly and pasta is al dente (about 10-12 minutes).
  9. Season with additional salt and pepper. Serve and enjoy!
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Fit 5 Workout: Week 1 Program

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Week 1:
If your goal for 2014 is to get in the best shape of your life, the Fit 5 Workout is for you! This easy-to-follow 30-minute program will give you an intense full-body, calorie-burning workout.

Every Monday, Wednesday and Friday for the months of February and March, you will perform a full-body routine consisting of 5 exercises that can help you get lean, tone and in the best shape of your life.

Each workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Start to Finish: Chicken Noodle Soup (with a Twist)

When it’s cold outside, or I’m feeling a little under the weather, I crave a warm bowl of chicken noodle soup. This recipe gives a twist to a classic.  By using rice noodles and chicken meatballs the recipe is wheat-free and “Healthy You!”-approved!

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What you’ll need: Rice pasta (shape of your choice – I used spirals), ground chicken, carrots, mushrooms, yellow onion, celery, kale, chicken broth, olive oil, white pepper, black pepper and salt. For list of ingredients with quantities, see full recipe below.

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In a large pot, heat the olive oil on medium-high. Add the onion and cook until translucent or approximately 4-5 minutes.

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Add carrots and cook for 1 min.

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Add chicken broth, mushrooms, celery, kale, salt and pepper and bring to a simmer.

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In a medium to large bowl, combine chicken, salt and white pepper.

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Form approximately 12 meatballs.

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Add meatballs to broth mixture. Add rice pasta and continue to simmer until chicken is cooked thoroughly and pasta is al dente about 10 – 12 minutes.

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Season with additional salt and pepper, serve and enjoy! Please let me know what you think by commenting below.

Chicken Noodle Soup (with a twist)
Servings
4
Servings
4
Chicken Noodle Soup (with a twist)
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large pot, heat the olive oil on medium-high.
  2. Add the onion and cook until translucent or approximately 4-5 minutes.
  3. Add carrots and cook for 1 minute.
  4. Add chicken broth, mushrooms, celery, kale and salt and pepper and bring to a simmer.
  5. In a medium to large bowl, combine chicken, salt and white pepper.
  6. Form approximately 12 meatballs.
  7. Add meatballs to broth mixture.
  8. Add rice pasta and continue to simmer until chicken is cooked thoroughly and pasta is al dente (about 10-12 minutes).
  9. Season with additional salt and pepper. Serve and enjoy!
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Fit 5 Workout: Week 1, Day 3

Today’s full-body, calorie burning workout:
Exercise 1: Single Let Squats (Perform to Failure or max 20 reps each side)
Exercise 2: Standard Push-Ups (Perform to failure or max 30 reps)
Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)
Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)
Exercise 5: Crunches (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Single Leg Squats (Perform to Failure or max 20 reps each side)
How to do it: Stand with feet hip width apart. Raise your arms out in front of you so they are parallel with the floor. Slowly lift your right leg straight out in front of you as high as you can. With all your weight on your left leg, slowly squat down. Push back up and repeat without bringing your raised leg to the floor.  Do all reps on one leg and then repeat with the opposite leg. Note: How low you can go will depend not only on strength but also on balance. If you can squat down so your thigh is parallel to the ground, do so. For most of us this will be difficult. Squat as far as you can while still maintaining your balance. If you still find the exercise you can hold onto a chair for extra balance.

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Exercise 2: Exercise: Standard Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

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Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.

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Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart. Bend your knees and jump to the side landing with soft knees and on both feet at the same time. Alternate sides as quickly as possible while still maintaining good form. Note: Pretending you are jumping over an object will make the exercise easier and often makes you jump higher.

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Exercise 5: Crunches (Perform to failure or max 50 reps)

How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

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I hope you enjoy today’s workout. Please share your feedback by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Fit 5 Workout: Week 1, Day 2

Today’s full-body, calorie burning workout:
Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)
Exercise 2: Side Lung (Perform to failure or max 20 reps each side)
Exercise 3: Arm Pulses (Perform to failure or max 100 reps)
Exercise 4: Scissors (Perform to failure or max 50 reps)
Exercise 5: Squat Jumps (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)
How to do it: Start in pushup position. Place your hands directly under your shoulders and feet hip-width apart. Keep your core/abdominals tights. Lift your right hand slightly off the ground and place it on top of your left hand. Quickly return the hand to its starting position. Repeat with the left hand. Lift your left hand slightly off the ground and place it on top of your right hand. Quickly return the hand to its starting position. Repeat.

Hand Touch Plank_labeled copy

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

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Exercise 3: Arm Pulses (Perform to failure or max 100 reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

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Exercise 4: Scissors (Perform to failure or max 50 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift both legs off the ground so they are 6 to 8 inches off the ground. Slowly lift your right leg up until it is at a 45-degree angle while keeping your left leg a few inches off the floor. Switch legs: Slowly lift your left leg up until it is at a 45-degree angle and lower your right leg until it is a few inches off the floor. Continue to alternate legs.

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Exercise 5: Squat Jumps (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

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I hope you enjoy today’s workout. Please share your feedback by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

It’s Never Too Late!

Nature abstract backgroundIt’s never too late to change your lifestyle. Small changes, no matter your current age or fitness level, can drastically impact your overall health. I first met John “The Penguin” Bing­ham in 1998. I was the president of a sports nutrition company based in San Diego, and John was one of our best customers who later became a good friend and one of the company’s ambassadors.

John was in his forties when he finally decided he could make some real changes to his eating habits and his activity level. A self-proclaimed “overweight couch potato with a smoking and drinking habit,” John had no idea that he would one day run more than 40 marathons and inspire scores of others to get off their couches. But John set his mind to losing weight, and his “I can do it” attitude helped him surpass his initial goals. Nearly 20 years later and 100 pounds lighter, he’s one of the greatest weight loss success stories I’ve encountered. He’ll tell you it all began with the courage to change, prompted by the crucial decision to believe in himself. John is now in his sixties and has impressively kept the weight off.

Often people in their forties, fifties and sixties assume that it’s too late to change their behavior and habits. But in fact, this is the perfect time to make changes. Later in life, we finally realize that we truly control our own destinies. Losing weight might not come as quickly or effortlessly as it did in our twenties, but it can be so much more rewarding.

Mary Kay Andrews, a New York Times best-selling author, was in her mid-fifties when she decided to change her diet and curb her emotional eating habits. Although it proved a constant battle, especially while traveling on book tours, Mary Kay managed to lose 70 pounds by eating fresh fruits, vegetables and lean meats as well as by limiting processed foods and sugar—her trigger foods. In the summer, the season when her book deadlines usually occur, she often finds the scale creeping back up. Focusing on a clean diet and drinking plenty of water has enabled her to get back on track.

When I asked Mary Kay what losing weight means to her, she said, “It’s about eating healthy, feeling better and having more energy. I want to feel good about myself while I am enjoying life.” Mary Kay is a great example of how it’s never too late to change your eating habits and to successfully lose weight. Mary Kay changed her life, and so can you!

No matter how much weight you need to lose, no matter how out of shape you feel and no matter your age, I believe you can improve your life. Just believe in yourself and take the first step.

Fit 5 Workout: Week 1, Day 1

Today’s full-body, calorie burning workout:
Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
Exercise 5: Wide Push Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

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Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.

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Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
How to do it: Stand with your feet hip width apart, back straight and arms at your side or on your hips. Step forward with your right foot making sure your toes are facing forward and that your knee is at a 90 degree angel – which will ensure that your thigh is parallel with the ground. Push up with your right foot as you return to your starting position. Repeat with your left leg. Note: make sure you don’t extend your front knee over your toes, as this will place more pressure on your knee.

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Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat. Note: Do not lock your knees on landing.

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Exercise 5: Wide Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor wider than shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

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I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Turkey Soup Provençal – MyRecipes.com

Love this turkey soup recipe from MyRecipes.com….AND it’s Healthy You Approved (of course)!

Click here to view the recipe!

Turkey Soup_MyRecipes

Photo Credit: MyRecipes.com

Tofu Steaks with Shiitakes and Veggies – MyRecipes.com

Another delicious (“Healthy You!”-approved) vegetarian recipe from MyRecipes.com! Have you never cooked tofu before? This recipe includes a how-to video to walk you through it.

Click here to view the recipe!

Tofu Steaks_MyRecipes

Photo Credit: MyRecipes.com