Describing Indian cuisine is difficult due to the diverse geography and population of the country. A generalized view
of the Indian diet includes long-grain rice, wheat, legumes in the form of dried beans, peas and lentils (Dal, also called pulses), fermented dairy products, clarified butter (ghee), and distinctive seasonings used to make masalas or curries. The greatest differences in diet exist between southern and northern India. Southern cuisine is best known for “wet,” spicy-hot seasoning blends, and the dietary fundamentals include rice, coffee, fresh pickles, chutney, seasoned yogurt dishes (pachadi), coconut milk, and fresh fruits and veggies. Deep fried, salty foods and sweets are favorite snacks in the South. Northern food preferences are characterized by the use of wheat to make bread called roti (examples include naan, chapatis, puris), tea, eggs, garlic, yogurt raytas, dried or pickled fruits and vegetables, and use of dry spice blends that are aromatic rather than spicy. The special method of tandoori cooking originates in the North but has been popularized throughout the nation and beyond by specialty restaurants.
Many Asian Indians follow a vegetarian diet that includes consumption of milk products, although the definition of vegetarian is varied depending on geographical region, religion, and availability of food. For example, pork is eaten in some western communities, lamb and beef are eaten in the north, and fish and poultry are consumed in coastal areas. Avoidance of meat and poultry is most common, but some people may also exclude eggs and fish.
The common diet in an Indian orphanage consists mainly of cereals with small quantities of pulses and vegetables and limited or no provision of milk and milk products, leafy vegetables, fats and oils, and fruits. Due to the limited diet in most orphanages, children adopted from India are at risk for nutrient deficiencies.
The transition diet is one you develop to help bridge the gap between your child’s native diet and what eventually will become his or her regular diet at home. The transition diet often includes recipes and foods from the native diet. A good way to start the transition process is to ask exactly what foods your child ate in the orphanage or foster home, using that as a base for your cooking at home. As one parent put it, “I would encourage all parents to adapt the foods they present to mimic what the child had at the orphanage during the first months home. It is an easy adaptation that parents can make to create a more familiar environment during what can be a hard transition.” It may also be helpful to watch the caregivers feed your child at least one meal before returning home. Simple things such as the temperature or texture of foods may be important to your child. Even if you don’t know exactly what your child ate previously, incorporating native foods into his or her diet is a great way to help your child transition to a new culture, as well as preserve traditions from his or her first culture.
Rice and curry are great transition foods for Indian children, as are potatoes, chicken, and food cooked with other Indian spices (try bringing back some interesting spices from your trip to India). One parent said that her child loved to eat out at Indian restaurants and another noted, “We have definitely kept at least one Indian meal a day in his diet to make sure he eats one thing he recognizes each day.”
Lactose intolerance and a general dislike of dairy are common nutritional problems cited by parents who adopted Indian children.

» SHOW PRINTABLE VERSION
Indian Rice and Lentils with Caramelized Onions (Mojadra)
Mojadra is an economical and flavorful dish. Use it as a standby for hurried days. Cook the rice and lentils in the morning; just 10 minutes’ evening preparation and you have a fast homemade meal. Serve with a leafy, green salad for a well-balanced meal.
- 2 tablespoons ghee (see recipe below) or extra-virgin olive oil, divided
- 1 cup short-grain brown rice, rinsed and drained
- 1 cup dried brown or green lentils, rinsed and drained
- 1 bay leaf
- 3¾ cups water
- 2 teaspoons sea salt, divided
- 2 large onions, sliced in thin rounds
- 2 cloves garlic, minced
- 1½ teaspoons ground coriander
- 1 teaspoon ground cumin
- 1/8 teaspoon cayenne
- 1 cup plain yogurt with 1 teaspoon snipped fresh dill mixed in, for garnish
Heat 1 tablespoon of the ghee in a 4-quart pot and add rice and lentils. Sauté until nicely coated. Add bay leaf, water, and 1 teaspoon of salt and bring to a boil. Lower heat and simmer 45 minutes, covered. To pressure-cook, use 2¾ cups water and cook at pressure 35 to 40 minutes.
Meanwhile, heat remaining ghee in a skillet on medium to low heat. Add onions and 1 teaspoon salt and sauté. When onions begin to soften, add garlic and spices. Cook until onions are golden and have begun to caramelize.
When all water is absorbed from rice and lentils, remove from heat and take out bay leaf. Serve rice and lentils topped with caramelized onions and a dollop of dilled yogurt.
For babies 10 months and older: Purée some of the lentil-rice mixture before adding onions and spices.
Makes 6 servings
» SHOW PRINTABLE VERSION
Ghee
Thought in the East to have many virtues, ghee is believed to take on and magnify the properties of food it is combined with, making the food more nutritious. Ghee imparts a buttery flavor but can hold a much higher temperature than butter without scorching.
- 1/2 pound unsalted butter
- 1 clean 8-ounce jar with lid
Put butter in a saucepan. Heat until it begins to boil, then turn heat to low. White foam (from the milk solids) will accumulate on the top. Use a small strainer and begin gently skimming solids off the top without disturbing the bottom. As you continue this process, the liquid in the bottom of the pan will begin to appear clear and golden. When all the water is boiled out of the butter, the cooking will sound like hissing, and the bubbling will stop. Remove from the heat and let cool a few moments. Pour the ghee into the jar. It will solidify as it cools. Store in the refrigerator.
Makes about 1 cup
Recipes by Cynthia Lair from Feeding the Whole Family (Sasquatch Books, 2008)
For more information about the Indian diet, including nutritional information for children adopted from India, see http://adoptionnutrition.org/nutrition-by-country/india/