Polarity Energetic Nutrition:

5 Element Approach Course Outline

Polarity Therapy level EPP, APP and beyond
Instructor: Amadea Morningstar, MA, RPE, RYT
505-466-4108, amadea@newmexico.com
Required Texts:
Stone, Dr. R. (1985) Health Building, Sebastopol, CA: CRCS Publications
Morningstar, Amadea (2001) The Ayurvedic Guide to Polarity Therapy (AGPT)
Texts of Interest
Stone, Dr. R. (1986) Polarity Therapy: The Complete Collected Works, Vol.1 & 2.
Summertown, TN: Book Publishing Co.
Morningstar, A. (2018) Easy Healing Drinks from the Wisdom of Ayurveda,
Ayurvedic Cooking for Westerners, The Ayurvedic Cookbook, Breathe Free
The Murrieta Foundation, Murrieta Hot Springs Vegetarian Cookbook (1987)
Supplies and Materials:
Comfy clothing * An open mind *One notebook
Course Description: Through lecture, interactive group activities, self-
exploration, practical application and one on one process, this course is designed
to give the students the necessary knowledge, skills and confidence to apply
energetic nutrition as part of their work as Associate Polarity Practitioners *
and/or Energy Principles Practitioners**and beyond.
Total Hours: 5, to be taken at your own pace in this video series

Course Objectives:
Upon successful completion of this course, the student will be able to:
* Demonstrate a basic knowledge and personal experience of Dr. Stone’s
Polarity nutrition energetics, including his 5 element approach & 3 principles
approach.
* Describe how the three principles and 5 elements relate to the 4 constitutional
types.
* Describe the key principles and differences in the health building, purifying, and
gourmet vegetarian diets, including acid-alkaline foods, and how to use each.
* Relate their personal experience of these three diets based on direct
application of these in their lives, including sprouting, soaking, skin-brushing, and
observation of processed and nature-based foods.
* Have an understanding of how consciousness, food choices, and eating
intertwine and how it is possible to change them.
* Begin to work with themselves around food and life style choices in a
supportive and non-judgmental manner. © Amadea Morningstar 2020

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 Polarity Therapy Energetic Nutrition:
5 Element Approach Video Schedule
Session 1 ETHER – SPACE: Setting the stage for healing
(one hour) The 5 Koshas, a meditation
Space, time, schedules, and food
Exploring the 5 Elements and food
The 5 Elements: Space as appearance and portion size
Ether: sound, mantra, prayer
4 Polarity Constitutional types
Reading: AGPT, chapter 1
Session 2 AIR: breath, pranayama, digestive fire
(one hour) Meeting the 3 Polarity Food Processes:
Purifying, health building, gourmet vegetarian
Air foods. Looking at the Purifying process
Air: touch, marma, Nabhi
Recipes + a light meal together
Reading: AGPT, chapters 3 & 4
Session 3 FIRE: digestive fire, how to support it, how to inhibit it
(one hour) Introducing the 3 Principles in food, food prep & eating
Looking more closely at the Health Building process
Fire foods. Soaking, sprouting, food-combining.
Fire: sight, color and nourishment
Session 4 WATER: food and feeling, Patanjali’s Spiral
(one hour) Water foods. Skin-brushing. Castor oil.
Gourmet Vegetarian process
Water: tastes! A taste test.
Recipes + a light meal together
Reading: AGPT, chapter 5 plus p. 289
Session 5 EARTH: grounding and integrating. Review.
(one hour) Earth foods. Acid-Alkaline balance. pH in healing.
Earth: aroma, smell. A smell test.
Closing.

To complete the course, email amadea@newmexico.com and certify you’ve

watched the videos and completed the homework.

NOTES
* Please refer to the APTA standards as well as the APTA website for registration needs
in the American Polarity Therapy Association. www.polaritytherapy.org

** For membership in the International Polarity Educators Alliance, see

http://polarityeducation.net/membership © Amadea Morningstar 2020

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 Handouts and References, as shown in the EN videos
Polarity Food Processes, AGPT p. 139
Food and the Elements, AGPT p. 148
Dr. Randolph Stone’s Purifying Diet
To be practiced for no more than two weeks at a time
for the purpose of cleansing and detoxifying body and mind
Foods on the Purifying Food Process
Fruits Spices
Vegetables Herbs and herbal tea
Sprouted seeds and legumes Raw honey
Soaked almonds (8 per day) Cooking methods:
Soaked seeds baked, steamed, boiled
Soaked dried fruits Cold-pressed oils (not heated)
Essene bread Fresh juices

Foods to Avoid on the Purifying Process

Dairy products Potatoes (sweet potatoes ok)
Grains and starches Caffeine, tea, etc.
Unsprouted beans and legumes Vinegar
Sugar & concentrated sweets Meat, seafood, eggs
Salt Alcohol and drugs
Nuts and nut butters Heated oil
(except as above) Most fermented foods
Breads, cakes, pastries, etc. Fried foods
Using the above guidelines, you may put together your own routine and meals
and be quite successful. If you are in need of a little more structure, try following
the outline that follows, A day of purifying might look like…, which is Dr.
Stone’s recommendation for utilizing the Purifying Diet.
Whether you develop your own program or follow the one below, certain
preparations may help you to feel more fulfilled and successful:
Plan ahead! Know what your meals will be and shop for those foods.
Do you experience cravings? How can you get the “quality” of these foods
while still following this program?
Take care of yourself on every level while Purifying!

Self-Care Practices that may assist you while Purifying:

1. Take a bath with Epsom salts, Dead Sea salts, of Baking Soda. Add
essential oils!
2. Use a Purifying Scrub while bathing, 2 parts Baking Soda to 1 pt sea salt.
Sprinkle a few tablespoons on to a cloth and scrub your skin with it.
3. If you are feeling vulnerable, try Oil Massage after bathing. While still
slightly wet, spread a small amt of body oil over you as a protective barrier

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 4. Protect yourself externally. Stay warm! You may want heavier clothes,
socks, an extra layer on hand, or a hat. Keep a cup of tea with you.
5. Nurture and be gentle with yourself. You are detoxifying, which is hard
work! With appreciation to © Melissa Emminger Fritschka, RPP, 2011

A day of purifying might look like…,

AM: Liver Flush: Hot water OR hot water with lemon OR

Combine in a blender: 6 oz. fresh citrus juice with ½
lemon, 1 Tbsp. olive oil, 1 inch chopped fresh ginger,
1 clove garlic, a dash of cayenne.

Polaritea: Boil 4 cups water with ½ inch sliced ginger root,

1 Tbsp. fennel, 1 Tbsp. fenugreek, 1 ½ tsp. licorice
root, 1 Tbsp. flax seed, fresh or dried peppermint

Food: Baked apples with cinnamon, dates, raisins, soaked

almonds.

Mid-Morning: Fresh vegetable juice*

Lunch: Non-citrus fruit (enjoy fruit first, if you’re having some)

Raw salad* with sprouts and olive oil/lemon dressing
Baked vegetables
Vegetable soup

Between Meals: Vegetable broth

Herbal tea or “Polaritea”/Essential Rasa Tea
How water with lemon juice and honey
Fresh fruit juices

Dinner: Non-citrus fruits

Herbal tea or “Polaritea”/Essential Rasa Tea
Repeat noontime meal
Protein (sprouts, soaked almonds, etc.)

With appreciation, © Melissa Emminger Fritschka, RPP, 2011

• NOTE from Amadea: I will gently warm the fresh vegetable juice if the
weather is chilly. If raw salad creates gas for you, feel free to use steamed
vegetables with the olive oil/lemon dressing instead.
• Check out the Purifying Recipes at the end of this series of handouts.

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 Dr. Randolph Stone’s Health Building Diet
To be practiced over an extended period of time for the purpose of
building and maintaining the health of body and mind.
Foods on the Health Building Food Process
Fruits Spices
Vegetables Herbs and herbal tea
Sprouted seeds and legumes Raw honey
Soaked nuts Salt
Soaked seeds Yeast
Soaked dried fruits Cold-pressed oils (not heated)
Essene bread Fresh juices
Raw/Fresh Dairy products Miso and fermented foods
(uncooked) Tamari
Potatoes Vinegar
Legumes (best to soak or sprout) Whole grains (best to soak or sprout)

Foods to Avoid on the Health Building Process

Cooked dairy products
Caffeine, tea, etc.
Sugar & concentrated sweets
Refined and processed foods
Fried foods
Meat, seafood, eggs
Alcohol and drugs
Heated oils and butters
Roasted nuts, seeds, nut butters
White flour, white rice, etc.

Good Food Combinations

All proteins together Protein + veggies
All starches together Acid + non-starchy veggies (ex: salad)
Grains and sweet fruits Fat + veggies
Starches and dairy foods Starch + veggies
Proteins and acidic foods Dairy and sweet fruits (not in Ayurveda)
Note: sprouting a legume or grain pushs it toward the “non-starchy veg” category

Food Combinations to Avoid

Starches and acidic foods
(such as cereal and OJ, pasta and tomato sauce, salsa & chips)
Starches with proteins
(such as grains or potatoes with unsprouted beans or tofu)
(such as grains or potatoes with nuts except soaked almonds)
Fruit after meals

Using the above guidelines, you may put together your own routine and meals
and be quite successful. If you are in need of a little more structure, try following
the outline below, which is Dr. Stone’s recommendation for utilizing the Health
Building Diet. See also AGPT, pages 222-224
© Melissa Emminger Fritschka, RPP, 2011

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A day of Health Building might look like…,
AM: Liver Flush: Hot water OR hot water with lemon OR
Vitality Drink Combine in a blender: 6 oz. fresh citrus juice with ½
lemon, 1 Tbsp. olive oil, 1 inch chopped fresh ginger,
1 clove garlic, a dash of cayenne.
Follow with 1 – 2 cups Polaritea:
Polaritea: Boil 4 cups water with ½ inch sliced ginger root,
1 Tbsp. fennel, 1 Tbsp. fenugreek, 1 ½ tsp. licorice
root, 1 Tbsp. flax seed, fresh or dried peppermint.
Marshmallow root can be added to settle stomach.

Food: Fresh fruits

Almonds.

Breakfast ONE HOUR following the Liver Flush:

Fresh fruits (NO citrus) or dried soaked fruits
Hot whole grain cereal with raisins (rice, millet, quinoa, oats, etc.)
Almonds or other raw nuts or seeds

Lunch: Non-citrus fruit (enjoy fruit first, if you’re having some)

Raw salad* with sprouts and olive oil/lemon dressing
Steamed/Boiled/Baked vegetables
Vegetable soup
Whole grains OR legumes

Between Meals: Vegetable broth

Herbal tea or “Polaritea”/Essential Rasa Tea
Hot water with lemon juice and honey and/or ginger
Fresh fruit or vegetable juices
(Citrus OK between meals)
Fruit

Dinner: Light and not too late

Non-citrus fruit
Warm milk
Breakfast cereal with fruit, nuts, and honey
Raw salads or hot veggie soup
Whole grains

© Melissa Emminger Fritschka, RPP, 2011

The Five Koshas, AGPT p. 270

Ayurveda: Building the Tissues, AGPT p. 230

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 POLARITY CONSTITUTIONAL TYPES

Bone As a child, Frequently Under One

structure was experience stress strength Needs

AIR
light thin dryness worry, flexibility safety,
anxious security
or afraid

FIRE
medium medium heat angry or can lead fresh
irritable effectively air,
creative
expression

WATER
thick a little heaviness withdraws, empathetic
chunky with water feels sad listening
or dense retention or emotional boundaries

EARTH
thick, a little heaviness withdraws, holds
inc. neck chunky or a stuck retreats into boundaries
or dense feeling routine well enlivening
energy

© Amadea Morningstar 2020

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 The Three Principles of Polarity Therapy
= The Mahagunas of Ayurveda

Air principle Fire principle Water principle

Sattva Rajas Tamas = The
Mahagunas

East-West, or Spiral, or Long lines

Transverse Current Umbilicus Current Current
(AGPT, p. 58) (AGPT, p. 59) (AGPT, pp. 61 – 62)

Side to side move Forward & back move Up and down movement

Transverse Current Spiral Current Long Lines Current

Chi Gung (AGPT 65 - 66) Chi Gung (AGPT 67 – 68) Chi Gung (69 – 70)

Mantra associated with these currents:

RAMA HA! or SHRIM OM

Light touch Vigorous touch Deep touch

Parasympathetic Sympathetic Cerebral spinal fluid

nervous system nervous system

Food: see AGPT, p. 141-146

Attitude
Clear, neutral, loving, Assertive and warm Cool and contracting
open

Resource: Ayurvedic Guide to Polarity Therapy, Morningstar (AGPT)

© Amadea Morningstar 2020

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For breathing practices, you can keep track with your fingers, rather
than your mind if you like with this traditional East Indian method.

If you want to try this, on the first breath or breath pattern, you touch
your left thumb to your left forefinger in the “1” spot. Next breath,
contact #2, and so on. If you play with this, you’ll see that the
movement makes a spiral inward on the hand.

© Amadea Morningstar 2020

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 THE WISDOM OF PATANJALI
Cutting through Old Patterns Effectively

Working with food cravings or other habitual tendencies is not about developing greater
will power. It is about engaging our patterns with awareness.

Developing awareness takes time and patience. It is a step-by-step process. It does not
usually spring forward with full and deep skills instantly.

Working in this way with ourselves and others means facing pleasure, as well as pain.

What we discover about ourselves can lead us deeper into an exploration of the present
moment.

When cravings or destructive patterns arise, the trick is to stay awake, rather than go
numb.

When harsh or non-productive thoughts arise, the skill to develop is to not go along with
them.

How you choose to handle your patterns is entirely up to you.

© Amadea Morningstar 2020

AYURVEDIC NUTRITION 6 TASTES, AGPT, p. 288

ENERGETIC POLARITY NUTRITION 4 TASTES, AGPT, p. 289

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 FOOD EXPLORE WITH THE ELEMENTS
A Purifying worksheet, from Video session 3
1: List favorite foods in each element.
2: Think about practical or fun experiences you’ve had with these
foods, as a chef or an eater.
3: Play with ways you could use these same foods in your Purifying
food process. If you need to, use a separate sheet.
SPACE
“Space foods” don’t exist per se. Space comes into play in Energetic Nutrition
with how food is presented, portion size, and time. For example, the space we
give ourselves to prepare a meal and eat it, the time we take to have a meal.
Also, the space we have to prepare food, the space in which we eat food. The
space we give ourselves to rest and nourish ourselves.

AIR
Favorite foods in this element
Experiences?

Purifying ideas?

FIRE
Favorite foods in this element

Experiences?

Purifying ideas?

WATER
Favorite foods in this element

Experiences?

Purifying ideas?

EARTH
Favorite foods in this element
Experiences?

Purifying ideas?

See AGPT, pages 147 – 151 for more info. © Amadea Morningstar 2020

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 ALKALIZING FOODS:
ESTABLISHING AN ACID-ALKALINE BALANCE
MOST ALKALINE ALKALINE ACIDIFYING MOST ACIDIFYING
SWEETENERS Maple syrup LESS ACID: NutraSweet
Rice syrup Processed honey Equal
Stevia Pear or apple Molasses Aspartame
concentrate ACID: Sweet’N Low
LESS ALKALINE: White sugar
Raw honey, raw Brown sugar
sugar
FRUITS Blueberries, most LESS ACID: Blackberries,
berries, Cherries, Plums, Cranberries,
Lemon, Lime, Grapes, Raisins, Processed Fruit Prunes,
Grapefruit, Mango, Apple, Apricot (no Juices, Tart dried apricots,
Papaya, preservatives) Dried pineapple, sulfur treated
Watermelon Dates, Figs, Kiwi, sometimes other
Melons, Pear dried fruits

LESS ALKALINE: ACID:

Ripe banana Sour cherries,
Orange, Pineapple, Rhubarb
Peach, Avocado
NUTS & SEEDS Almonds LESS ACID: Walnuts, Hazelnuts,
Brazil nuts Pumpkin Seeds, Peanuts, Pistachios,
Sunflower Seeds Olives in brine
Black olives in oil ACID: /vinegar
Cashews, Sesame
LESS ALKALINE: seeds, Pine nuts,
Chestnuts Coconut, Pecans
Green olives
VEGETABLES Green beans, Okra, LESS ACID: Morels, etc.
Squash, Celery, Cooked Spinach.
Asparagus, Beet Potato (with the
Salad greens, White vegetables skins)
Vegetable juices, like Endive,
Raw spinach, Celeriac, Salsify, ACID:
Parsley, Cabbage, Sunchokes, Potato (without the
Fennel, Broccoli, Cauliflower, Parsnip skins)
Cooked greens, Sulfur-rich veggies::
Brussel sprouts, Radishes, Turnips,
Artichokes, Hot peppers,
Cucumber, onions, garlic, leeks
Sweet pepper Sweet potato
LESS ALKALINE:
Tomato, Fresh corn,
Carrot, Peas,
Eggplant,
Potato skins,
Sour pickles
Mushrooms

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MOST ALKALINE ALKALINE ACIDIFYING MOST ACIDIFYING
GRAINS LESS ACID: Wheat, White flour
Sprouted wheat Breads, Sweets,
bread, Spelt, Brown Pastries, Pasta
rice
LESS ALKALINE: ACID:
Amaranth, Millet, White rice, Corn,
Wild Rice, Quinoa Buckwheat, Oats,
Rye
DAIRY & EGGS Breast milk. Pasteurized milk, Ultrapasteurized
Raw whole milk, Crème fraiche, milks and creams,
Acidophilus milk, Fresh yogurt, Chocolate milk,
Fresh whey, fresh Camembert, Brie, Heated butter, Kefir,
buttermilk, Fresh Young soft cheeses, Aged whey, Aged
butter, Fresh soft Cottage cheese, buttermilk,
cheese, Egg yolk (!) Buttermilk, Swiss Hard cheeses,
cheese, Provolene, Cheddar, Parmesan
Goat dairy is more Butter, Whole eggs Ice cream
alkalizing than cow.
MEATS LESS ACID: Beef, Mutton, Pork,
Venison, Cold cuts, Fatty
Cold water fish fishes, inc. shrimp,
ACID: Shellfish
Poultry, inc.
Chicken, Turkey,
Rabbit, Lamb,
Lean fish,
BEANS & PEAS Dried peas, Lentils, Processed soy
LESS ALKALINE: Kidneys, Mung, products
Soybeans, tofu, White, Navy, Pinto Sweetened soy
Unsweetened soy beans products
milk, Plain soy Chickpeas, Red
yogurt, Soy cheese beans
SALT Sea salt, most salt
CONDIMENTS Green herbs Apple cider vinegar* Most vinegars,
mustard, mayo,
ketchup
OILS Virgin & cold- Same oils but heat Peanut, Walnut,
pressed oils processed Hazelnut oil,
Extra Virgin Olive Flax Seed Oil Corn Oil esp. heated
Oil LESS ALKALINE:
Canola Oil
BEVERAGES Pure water LESS ACID: Alcohol
Uncarbonated Slightly carbonated Hot chocolate,
Polaritea water, Green tea, mineral waters, cocoa, horsetail (!)
Fresh vegetable Almond milk, Soy Rose hips tea, Fruit Sweetened drinks,
juices, except milk, Carob peel teas, Birch like lemonade,
tomato bark beer commercial sodas,
Most herb teas, LESS ALKALINE: ACID: heavily carbonated
Lemon or lime water Ginger tea Black tea, Coffee beverages

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 ALKALIZING FOODS:
ESTABLISHING AN ACID-ALKALINE BALANCE
(completion)

HOW TO WORK WITH THIS LIST

Experiment with yourself; check how the foods listed actually affect you. This is
relatively simple to do with some pH paper, available thru drug stores or Pike
Agri-Lab Supplies, toll free, (866) 745-3247. Check your pH a few times a day to
get a base line – urine on rising is often the most acidic. Try 1 ½ hours after
meals and at bedtime to see if you tend to run acid or alkaline. If you are running
more acid, add more alkaline foods and/or more restful activities.

One helpful product to help alkalize your system is Ormed’s Alka base, available
thru:
http://www.modernherbalist.com/products/alkabase.html . Normal dose is 1/2 tsp
on rising in 8 oz warm water. Fine for any one except those on sodium-restricted
diets or tetracycline.

NOTE: Most people find fruits to be alkalizing when they check their pH. However, a few
don’t, due to a metabolic quirk: If you’re one of these people, cider, nectarines, Morello
cherries, less ripe apricots, small tart strawberries, red or black currants, raspberries,
mulberries could turn your urine more acidic. You probably tend to eat less fruit than the
average person. One way to check for yourself is to check the pH of your urine, then eat
a generous amount of the fruits you suspect could be acidifying for you, and test again 1
½ hours later.

© Amadea Morningstar 2020

Open Reflection on food and healing process

Video Session 3

The questions we worked with in this segment are:

Are you working with food and healing at all these days? How?

You can use it as part of a triad process, with speaker, listener, and
witness if you like. Each person takes a turn with each role.
Or you can journal on your own, answering the question once or as
many times as you like.

© Amadea Morningstar 2020

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 Energetic Nutrition Purifying Recipes
Guacamoash 2 ripe avocados w/ dash of lemon juice, ¼ tsp. fresh chopped
jalapeno or Serrano chile pepper, 1 – 2 cloves garlic, 1 finely chopped green
onion. Serve w/ jicama slices.
Quinoa Tabouli:
Sprouted quinoa + favorite veggies + favorite salad dressing (oil & lemon juice)
Sprouted Mung Dal:
Sprouted mung (1 – 2 cups sprouted) + 1 tsp each: cumin, coriander, ½ tsp
turmeric, 1 tsp – 1 Tbsp fresh grated ginger, blend
Sweet Potato Pudding
Bake or boil sweet potatos, add cinnamon, a pinch of salt and almond or olive
oil. (Optional: lemon juice, raw honey).
Green Salad
Favorite beautiful vegetables, lemon, olive oil, garlic. Just add fresh edible
flowers!
Apple Slices
Slice apples, toss w/ cinnamon & nutmeg, simmer in water or bake. Optional: a
dash of lemon juice.

GOLDEN HUMMUS
Prep time: the time it takes to bake the squash, plus 10 minutes
= 40 – 50 minutes total, Calms all doshas
For 1 cup
1 small Golden Nugget or
Kabocha winter squash
8 raw soaked almonds (or 2 Tbsps raw sprouted sunflower seeds)
1 Tbsp. fresh lemon juice
1 – 3 cloves of raw garlic
½ tsp. whole cumin seeds
Preheat the oven to 375 degrees F. Soak the nuts or seeds.
Wash and prick the squash, in about three places per squash. Place whole in a
baking dish and bake until tender, about 30 – 40 minutes. (You can cut it in half if
you like, that’s okay.) Dry roast the cumin seeds and grind them; set them aside.
(or just spoon some ground cumin from a spice jar). When the squash is done,
cut it open, scoop out the seeds, feed them to your chickens or the birds or the
compost. Grind the soaked nuts or seeds to a fine powder; add the rest of the
ingredients, blend until smooth and voila! You have a bean-free delish dish.
Rich in vitamin A/beta-carotene, this dish is good for the lungs and skin. It is
easily digested. Use it as you would any dip.
© Amadea Morningstar 2020

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 Energetic Nutrition Recipes: Video Session 1
ESSENTIAL RASA TEA = POLARITEA
purifying, health building, gourmet veggie
Time: 35 minutes or less
Makes 3 cups plus
1 quart water
1 Tablespoon fenugreek seeds
1 Tablespoon fennel seeds
1 Tablespoon peppermint
1 teaspoon licorice root, chopped or powdered
1 thin slice fresh ginger root (optional)
1 Tablespoon flax seeds per cup of tea (optional)
Bring water to a boil in a medium stainless steel pot. Put all the herbs in a quart
Mason jar, pour the hot water over them and steep for 30 minutes or more.
Before serving, strain the tea.
Drink 1 - 2 cups per day, the larger amount if you are in dry conditions.
Watch a video on how to make Rasa Tea:
https://www.youtube.com/watch?v=NDi-VC6Ref8
Effects: Balances all doshas, tridoshic.
This tea supports: plasma, nerves, female & male reproductive systems,
lactation, ojas. Comments: Rasa/plasma is the raw ingredient for every other
dhatu. Amadea recommends this tea almost daily in her practice, for nourishment
and hydration. Working inside in cold weather, you can become surprisingly
dehydrated with forced heat or wood stoves. This helps protect you.
VARIATIONS: Skip the licorice if you have high blood pressure or edema. If
your blood pressure is normal or low, you can use as much as 1 Tablespoon per
quart of tea. Licorice is a great support for the adrenals and helps hold moisture
in the body, yet it can aggravate hypertension and water retention for the same
reason. Flax seeds are an excellent laxative, yet Pitta may find their slimy quality
too moving for comfort. This recipe compliments of www.EasyHealingDrinks.com

LUSCIOUS LEMON TEA

purifying, health building, gourmet veggie
Time: 5 minutes
Makes one cup
1 cup water
¼ teaspoon organic lemon zest, finely grated
¼ teaspoon fresh ginger, finely grated
1 Tablespoon organic lemon juice (1/2 lemon)
1 pinch (1/16 teaspoon) ground cardamom or cinnamon
½ - 1 teaspoon raw honey © Amadea Morningstar 2020

16
Energetic Nutrition Recipes: Video Session 1 (cont.)
LUSCIOUS LEMON TEA directions
Boil water. As it’s heating, wash the lemon and finely grate some peel for the
lemon zest. On the same grater, grate the ginger. Squeeze the lemon for lemon
juice. Put these and the rest of the ingredients in a tea cup. Stir in the hot water,
enjoy.

Effects: Calms Vata (air), in excess can aggravate Pitta (fire) & Kapha (earth-
water). Lime is a fine cooling alternative for Pitta. With stevia, Kapha could have
this twice a week with neutral effect.
This tea supports: rasa, rakta.

SWEET VARIATIONS: For your sweet options, try raw honey for Vata or
Kapha, coconut sugar, maple syrup or organic agave syrup for Pitta or Vata,
stevia for Kapha. If you’re purifying, choose raw honey or stevia.

EXTRA EASY VARIATION: Just use hot water, lemon juice, cardamom or
cinnamon, and sweetener. As one taster said about this one: “Easy, tastes good,
looks good, no challenge, and I like it.”
This recipe compliments of www.EasyHealingDrinks.com

DELICATA CILANTRO SMOOTHIE

purifying, health building, gourmet veggie
This bright, nourishing dish makes a good after-school snack or light dinner.
Time: depends on how you make the squash. 30 minutes or more.
Makes 2 – 3 cups
1 cup delicata squash, roasted or steamed
½ - 1 avocado
½ cup chopped cilantro
1 Tablespoon fresh chopped or grated ginger
1/4 teaspoon turmeric or even better, ½ Tablespoon fresh grated turmeric
root
1/4 teaspoon pippali or freshly ground black pepper to taste
1 teaspoon lemon juice (optional)
¼ teaspoon mineral salt (optional, skip for Purifying)
1 – 3 cups water or veggie steaming water, to preferred texture
Add ingredients to blender and enjoy!
Effects: tridoshic.
This soup-like smoothie supports: blood sugar, heart, lungs, muscle, fat,
mucus membranes, immunity, and ojas.
This recipe thanks to Alexandra Stoller, compliments of
www.EasyHealingDrinks.com
© Amadea Morningstar 2020

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Energetic Nutrition Recipes: Video Session 1 (cont.)
PUMPKIN SEED PESTO
health building, gourmet veggie
Time: 10 minutes.
Serves 2.
Calming for all doshas, without the garlic. With garlic, mildly heating for Pitta,
calming for Vata and Kapha.
In a blender, grind:
!/4 cup raw pumpkin seeds (soaked is great)
Add the following and blend until smooth:
1 cup lightly packed fresh organic basil
1/4 cup fresh parsley (optional)
3 Tablespoons water, or as needed to get the consistency you like
Then add:
1 clove fresh garlic, minced
2 teaspoons mellow yellow miso (if you’re on a low sodium diet, you
can sneak by with as little as 1 teaspoon here)
Blend again, until smooth. Ready to eat, on pasta, crackers, rice, polenta, what
have you.
This is a very forgiving and fun recipe. You can use ground walnuts or sunflower
seeds or tahini, and a wide range of fresh garden herbs with the basil, or in place
of it. Pumpkin seeds are rich in zinc, and especially good for blood type A. Today
I used half hemp seeds for extra protein.
Based on a recipe from The Ayurvedic Cookbook, Morningstar & Desai (1990)

HALVAH BALLS
gourmet veggie
Time: 10 minutes, plus time to cool
Makes 18 – 24 balls
Sattvic, - Vata, + Pitta, + Kapha
Toast in an iron skillet over low heat until they begin to smell aromatic:
¼ cup whole sesame seeds
Take off heat and set aside to cool.
In a bowel, mix together with a fork:
¼ cup raw or roasted sesame tahini
2 Tablespoons raw honey
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
Grind the toasted sesame seeds, stir into the rest of the ingredients. Form into
balls about 1-inch in diameter.
Based on a recipe from Ayurvedic Cooking for Westerners, Morningstar (1995)

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 Energetic Nutrition Recipes: Video Session 2
BENGALI DAL
health building, gourmet veggie
Time: overnight soak or 1 hour soak + 1 hour prep Serves 6 - 8
Soaking water, plus 2 quarts water for cooking
1 ½ cups red lentils ((masur dal)
½ - 1 serrano chili
1 teaspoon turmeric
1 ½ teaspoons mineral salt, or to taste

1 cup chopped onion

1 Tablespoon finely chopped fresh ginger root
½ cup chopped tomatoes (optional)
2 unpeeled cloves of garlic (optional)

1 Tablespoon panch poron mix*

4 bay leaves
1/8 teaspoon chipotle
Organic coconut oil (optional, as a condiment)
Soak red lentils in water overnight, or at least one hour. Rinse well; discard
soaking water.

Bring fresh water, red lentils, chili, turmeric, and salt to a boil in a large heavy
stainless steel pot. Spoon any foam off the top of the beans as they cook to
reduce their gas-producing quality. Reduce heat to medium, cover and cook until
lentils are tender, about 30 minutes.

Add the onion, ginger, tomatoes, and garlic to the pot; cook an additional 10
minutes.

Have ready the bay leaves and pancha poron mix. Heat a small iron skillet over
medium-high heat, add the spices to dry roast, stirring. As soon as the mustard
seeds begin to pop and the spices begin to smell delicious (in less than 30
seconds), take off the heat. Add the roasted spices to the pot of dal. Stir in, serve
hot.

• To make panch poron mix, stir together equal parts of these five spices:
cumin seed, fennel seed, mustard seed, fenugreek seed, black onion seed
= charnushka = nigela = kalonji
Effects: calms Vata (air) and Kapha (earth-water), can increase Pitta (fire) in
excess.
Adapted with appreciation from Classic Indian Vegetarian and Grain Cooking,
Julie Sahni (1985)

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 Energetic Nutrition Recipes: Video Session 3
WARMING KICHADI
health building, gourmet veggie
Time: overnight soak or 1 hour soak + 1 hour prep Serves 4 - 6
Soaking water, plus 2 quarts water for cooking
1 cup split mung dal
1 cup brown basmati rice
1 cup chopped onion
2 Tablespoons finely chopped fresh ginger root
1 bay leaf
1/8 teaspoon hing
2 cups diagonally sliced carrots
2 cups cubed zucchini
1 teaspoon cumin seeds
1 tsp. ajwan
2 teaspoons ground coriander seeds
1 1/2 teaspoons cardamom seeds
¼ - 2 teaspoons black peppercorns or pippali, East Indian long pepper
(the smaller amount for Pitta)
1 bay leaf
1 - 2 teaspoons turmeric
1 teaspoon mineral salt or to taste
Organic coconut oil (optional, as condiment)
Soak split mung and rice in water overnight, or at least one hour. Rinse well;
discard soaking water.
Bring fresh water, mung and rice to a boil in a large heavy stainless steel pot.
Spoon any foam off the top of the beans as they cook to reduce their gas-
producing quality. Add the onion, ginger, bay leaf, and hing to the pot. Reduce
heat to medium, cover and cook about 20 minutes. Stir the sliced carrots into the
kichadi, continue to cook until the rice and mung is tender, another 25 – 35
minutes.
Uncover the pot, spread the zucchini over the top of the kichadi; cook an
additional 5 - 10 minutes until the zucchini is tender. While it’s steaming,
gather and measure out the rest of the spices. Heat a small iron skillet over
medium-high heat, add the spices to dry roast, stirring. As soon as the spices
begin to smell aromatic, stir in the turmeric and salt. Take off the heat. Add the
roasted spice mix to the pot of kichadi. Stir in, serve hot.
Garnish with coconut oil as desired. © Amadea Morningstar 2020

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Energetic Nutrition Recipes: Video Session 3,
WARMING KICHADI (cont.)
Effects: calms Vata (air) and Kapha (earth-water), can increase Pitta (fire) in
excess.
Comments: This is an excellent kichadi for fighting winter colds, flus, and
rampaging bronchitis. Ajwan and ginger work to decongest the lungs, while the
onion warms and stimulate the immune system and circulation. Acorn squash is
rich in vitamin A, which soothes the lung membranes and bronchioles, and
supports the immune system. Kombu assists in removing heavy metals like lead,
if you are living in a polluted or urban environment. A nice one for the Bay area!
Adapted from The Ayurvedic Cookbook, Morningstar and Desai (1990)

TARRAGON HONEY MUSTARD SALAD DRESSING

purifying, health building, gourmet veggie
Time: 10 minutes
Serves 6
1 teaspoon dried tarragon or 1 Tbsp. fresh
¼ cup fresh lemon juice
¼ - ½ teaspoon salt (omit for purifying)
¼ teaspoon freshly ground black pepper or pippali
1 clove of garlic, minced (optional, can skip for Pitta)
1/8 teaspoon dry mustard or 1 Tablespoon Dijon mustard
2 teaspoons raw honey
½ cup extra vrgin olive oil
Blend all ingredients; serve over mixed greens or lightly steamed veggies.
Effects: neutral for all doshas with salad.
From Ayurvedic Cooking for Westerners, Morningstar, p.88

SWEET SPICY SEED BALLS

Time: Overnight soak plus 15 minutes
Makes 18 – 24 balls
1 Tablespoon chia seeds soaked in 2 Tbsps water overnight
¼ cup raw pumpkin seeds soaked in ½ cup water + ½ tsp salt overnight
¼ cup almond butter
2 Tablespoons raw honey
1 teaspoon almond extract
¼ teaspoon ground cinnamon
14 teaspoon ground cardamom
1 Tablespoon carob powder
Plus 1 additional Tablespoon carob powder to roll in
Drain the pumpkin seeds. Combine all ingredients in a food processor, or mash
together with a fork. Make tiny balls, roll very lightly in carob powder dusted over
a plate. Effects: calms Vata (air) & Pitta (fire), increases Kapha (earth-water) in excess.

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 Energetic Nutrition Recipes: Video Session 4

GINA’S ROASTED JEWELS health building, gourmet veggie

Prep time: 10 minutes or more to cut the veggies, 45 minutes to roast them

For 8 – 9 For 16 – 18
4 – 6 cups 8 – 12 cups assorted vegetables: sweet potato,
delicata, small Asian eggplant, small
beets
½ medium 1 medium onion
2 large 4 large cloves of garlic
2 tsps. 4 tsps. whole cumin seeds
1 ½ tsps. 1 Tbsp. freshly ground coriander seeds
1 tsp. 2 tsps. salt
Dash 2 dashes cayenne
¼ cup ½ cup water
1 Tbsp. 2 Tbsp. organic coconut oil

Preheat the oven to 375 degrees F.

Prep the veggies each in a different shape: peel the sweet potato, quarter it
lengthwise and cut it into thickish pieces. Peel the delicate or other winter
squash, cut in half, remove the seeds, and cut ½ moon shapes. Quarter and slice
the eggplant, leaving on the purple peel. Quarter the small beets. Chop the onion
and coarsely dice the garlic. Place all the veggies dry in an unoiled stoneware
roasting pan. Put the spices haram scaram over the veggies, don’t stir yet and
don’t put in any water yet. Place the dish in the oven to roast. In about 5 minutes,
stir everything well. In about 20 minutes, check the dish, add the water, cover
with parchment paper or other cover, cook until tender. Garnish with fresh
parsley and the coconut oil as desired; serve.

Effects: Tridoshic; calms all doshas

Comments: The first time I saw this dish, I thought it was fruit salad! All the
roasted ingredients were arranged in a lovely ceramic bowl, in varying shapes
and hues of gold, grape, and purple. As I looked more closely, I realized they
were vegetables! This is a fun, nourishing and delicious dish. Its creator, Gina L.
Sager is a MBSR (Mindfulness Based Stress Reduction) and Ayurvedic cooking
teacher in the Baltimore area. Adapted for Health Building food process by
Amadea

TARRAGON HONEY MUSTARD SALAD DRESSING : see Session 3.

ESSENTIAL RASA TEA: see Session 1. © Amadea Morningstar 2020

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Energetic Nutrition Recipes: Video Session 4 (cont.)

IMMUNE BOOSTING CCF TEA: see Easy Healing Drinks from the Wisdom of
Ayurveda, Morningstar & Lynn, 2018.

ROASTED TOFU health building, gourmet veggie

Time: 30 minutes or more
Serves 3 - 5

1 lb. high protein sprouted tofu (15 gms/serving)

¼ cup gluten-free light sodium tamari
¼ cup water
1 packet stevia
1 pinch chipotle or wasabi powder

Preheat the oven to 375 degrees F. Stir together the tamari, water, stevia, and
chipotle in a shallow flat casserole. Rinse and drain the tofu, pat dry. Cube it, pat
dry. Marinate the tofu in the tamari sauce for as long as you have patience.
Arrange the tofu and sauce in a covered baking dish; back for 30 minutes,
picking it up occasionally to tip it, distribute the marinade.

Effects: neutral for all doshas.

DATE DREAM BALLS health building, gourmet veggie

Time: 45 minutes
Makes 24 – 30 balls

1 cup whole dried pitted dates (about ½ pound)

2 – 3 Tablespoons water
1 teaspoon vanilla
1 Tablespoon organic tangerine peel (orange can be substituted)
¼ cup soaked, peeled almonds, chopped
2 Tablespoons coconut sugar

Chop the dates finely. Mix the dates, water, vanilla, and tangerine peel in a small
heavy saucepan and cook over low heat for 10 to 15 minutes or until all the water
has evaporated off and the dates are a thick mass. The thicker it is, the easier it
is to work. Take off the heat, let cool, mash in the almonds with a spoon. Form
into 1 inch balls. Roll the balls in coconut sugar to get them dry enough to serve.
Enjoy!

Effects: calms Vata (air) & Pitta (fire), increases Kapha (earth-water).
Rejuvenative, aphrodisiac. Dates are used in Ayurveda to strengthen the liver.
From The Ayurvedic Cookbook, Morningstar & Desai, (1990)

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 Energetic Nutrition Self Quiz
Foods in the Three Polarity Food Processes are used to physically purify,
build health, or relax and enjoy on festive occasions.

Clarify what foods can be used in the three food processes below.
Please answer “yes” or “no”:
Gourmet
Purifying Health Building Vegetarian
Example: Is lettuce used in: yes yes yes

How about spinach?

Sweet potato?

Are apples used in:

Grapefruit?
Avocado?

Are eggs eaten in:

Raw cheese?
Soaked almonds?
Soaked seeds?

Is salt in:
Fresh corn tortillas?
Bread baked with oil or seeds?

Are heated oils used in:

Ghee?
Can mushrooms be included in:
Onions?
Garlic?

Why is salt not used in foods in the purifying process?

How could you use salt with the purifying process?

Why are heated oils avoided in some of the Energetic Nutrition food processes?

© Amadea Morningstar 2020

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 SELF CARE PLAN

My name: Today’s date:

What I know works well for me:

ELEMENTS I would like to use more in my healing:

Earth Water Fire

Air Space

How I could do this:

If I were going to use MOVEMENT in healing, I’d like to play with:

If I were going to use BREATH in healing, I’d like to try:

Looking at my overall picture, I would say: (please circle one)

I NEED TO CLEANSE.

I NEED TO BUILD. I’M HAPPY MAINTAINING.

If I were going to shift my FOOD choices, I could:

If I were my own healer, I would give myself this closing

acknowledgement with love and humor:

© Amadea Morningstar 2020

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