Garlic–Black Seed (Kalonji) Heart Health Chutney

📝 Ingredients & Quantities

Base Ingredients

• Fresh Garlic Cloves – 6–8 cloves, peeled

  • Substitute: Roasted garlic (milder for high Pitta)

• Kalonji (Black Seeds / Nigella Sativa) – 1 teaspoon

  • Substitute: None — its cardioprotective prabhāva is unmatched

• Fresh Coriander Leaves – 1 cup, tightly packed

  • Substitute: Parsley

• Fresh Mint Leaves – ¼ cup

  • Substitute: None

• Fresh Ginger – 1-inch piece

  • Substitute: ½ teaspoon dry ginger

• Green Chili – ½ small (optional; avoid for Pitta)

  • Substitute: Black pepper for Kapha

• Black Pepper Powder – 1 pinch

• Cumin Seeds – ½ teaspoon, dry roasted

• Lime Juice – 1–2 teaspoons

• Rock Salt – to taste

• Water – 1–2 tablespoons (only enough to blend)

Optional Enhancers

• Ghee – ½ to 1 teaspoon (Vata & Pitta-friendly; improves delivery of herbs into deeper tissues)

• A pinch of turmeric – anti-inflammatory, blood-cleansing

• 1 teaspoon sesame seeds – grounding for Vata

• 1 teaspoon hemp seeds – omega-rich, heart-supportive

• A small piece of jaggery – only for Vata (softens sharpness)

🔥 Method of Preparation

1. Dry roast kalonji on very low heat for about 1 minute until aromatic.
   This enhances potency and digestibility.

2. Dry roast cumin seeds separately until fragrant.

3. In a blender or mortar–pestle, add:

   • Fresh garlic

   • Roasted kalonji

   • Ginger

   • Coriander

   • Mint

   • Black pepper

   • Green chili (optional)

4. Add lime juice, a little water, and rock salt.
   Blend to a thick, smooth chutney.

5. For Vata or Pitta types, add ½ to 1 teaspoon of ghee to the chutney after blending.
   Ghee softens the pungency, reduces dryness, supports Ojas, and improves the bioavailability of garlic and kalonji.

6. Store in an airtight container for 3–4 days in the refrigerator.

7. Consume 1–2 teaspoons with meals, especially with warm foods to support digestion and cardiovascular health.

⚖️ Dosha Effects

🌿 Vata

• Balancing with the addition of ghee

• Garlic and kalonji can be sharp, but adding ghee or sesame seeds grounds Vata and improves digestibility.

• Helps circulation, joint stiffness, coldness, and low Agni.

🔥 Pitta

• Balancing with mild modifications

• Reduce quantities of garlic and ginger.

• Add more mint, lime, or fresh coriander for cooling.

• Ghee helps soften inflammatory heat.

• Avoid green chili.

🌱 Kapha

• Highly reducing and therapeutic

• Garlic + kalonji + ginger is a classical Kapha-clearing combination.

• Supports weight balance, cholesterol regulation, clearing mucus, and improving metabolism.

• Avoid ghee and sweeteners for Kapha.

• Add turmeric and a little extra black pepper for stronger activation.