IMD | IMD — Indian Mediterranean Diet

Accompaniments

Apple Raita

⏱ 20 min 🔥 105 kcal

Dessert

Samak Kheer

⏱ 30 min 🔥 147 kcal

Salads

Anaar-Papita Chaat

⏱ 15 min 🔥 61 Kcal

Beverages

Badam Milk

⏱ 10 min 🔥 170 Kcal

Accompaniments

Beetroot Raita

⏱ 20 min 🔥 96 Kcal

Accompaniments

Ghia Raita

⏱ 20 min 🔥 166 Kcal

Accompaniments

Pineapple Raita

⏱ 20 min 🔥 104 Kcal

Accompaniments

Palak / Bathua Raita

⏱ 20 min 🔥 96 Kcal

Accompaniments

Chaulai Raita

⏱ 20 min 🔥 99 Kcal

Accompaniments

Kheera Aur Alsi Ke Beej Ka Raita

⏱ 20 min 🔥 106 Kcal

Accompaniments

Dhania-Pudina Raita

⏱ 20 min 🔥 91 Kcal

Accompaniments

Jeera Raita

⏱ 20 min 🔥 82 Kcal

Accompaniments

Pomegranate Raita

⏱ 20 min 🔥 106 Kcal

Accompaniments

Mixed Vegetable Raita

⏱ 15 min 🔥 102 Kcal

Accompaniments

Mixed Vegetable Soup

⏱ 25 min 🔥 53 Kcal

Accompaniments

Pudina-Dahi Dip

⏱ 30 min 🔥 21.19 Kcal

Accompaniments

Lahsun-Tamatar Chutney

⏱ 15 min 🔥 4.28 Kcal

Accompaniments

Dhania-Pudina Chutney

⏱ 15 min 🔥 3.09 Kcal

Dessert

Kaddu Ka Halwa

⏱ 30 min 🔥 151 Kcal

Dessert

Apple Kheer

⏱ 30 min 🔥 144 Kcal

Dessert

Gajar Ki Kheer

⏱ 20 min 🔥 134 Kcal

Dessert

Ghia Gheer

⏱ 20 min 🔥 123 Kcal

Salads

Fruit Chaat

⏱ 15 min 🔥 89 Kcal

Salads

Fruit Chaat

⏱ 15 min 🔥 53 Kcal

Salads

Phal Aur Sabziyon Ki Chaat

⏱ 15 min 🔥 61 Kcal

Salads

Seb-Anaar Chaat

⏱ 15 min 🔥 80 Kcal

Salads

Kala Chana / Moong Sprout Salad

⏱ 15 min 🔥 45 Kcal

Salads

Grilled Paneer and Vegetable Salad

⏱ 20 min 🔥 118 Kcal

Salads

Green Salad

⏱ 15 min 🔥 34 Kcal

Non-Vegetarian Preparations

Anda Sabz Bhurji

⏱ 25 min 🔥 121 Kcal

Non-Vegetarian Preparations

Fish Curry

⏱ 40 min 🔥 109 Kcal

Non-Vegetarian Preparations

Grilled / Tawa Fish

⏱ 25 min 🔥 93 Kcal

Non-Vegetarian Preparations

Grilled / Tawa Chicken

⏱ 25 min 🔥 125 Kcal

Non-Vegetarian Preparations

Palak Chicken

⏱ 35 min 🔥 148 Kcal

Non-Vegetarian Preparations

Methi Chicken

⏱ 35 min 🔥 152 Kcal

Paneer Recipes

Palak Paneer

⏱ 25 min 🔥 132 Kcal

Salads

KHEERA TAMATAR PYAAZ/ GAJAR SALAAD

⏱ 15 minutes 🔥 26 kcal

Dessert

MAKHANA KHEER

⏱ 30 minutes 🔥 156 kcal

Accompaniments

AMLA CHUTNEY

⏱ 15 minutes 🔥 10.35 kcal

Beverages

HERBAL TEA

⏱ 5-7 minutes 🔥 2 kcal

Beverages

LEMON TEA

⏱ 5-7 minutes 🔥 2kcal

Beverages

MASALA CHAI

⏱ 8-10 minutes 🔥 48 kcal

Paneer Recipes

METHI PANEER

⏱ 25 min 🔥 134

Paneer Recipes

PANEER SABZ BHURJI

⏱ 25 min 🔥 184 Kcal

Paneer Recipes

PANEER CURRY

⏱ 20 min 🔥 112 Kcal

Vegetable Recipes

MATAR PANEER

⏱ 25 min 🔥 142 Kcal

Vegetable Recipes

PALAK BHUJIA

⏱ 25 min 🔥 112 Kcal

Vegetable Recipes

BATHUA/ METHI BHUJIA

⏱ 25 min 🔥 94 Kcal

Vegetable Recipes

CHAULAI BHUJIA

⏱ 25 min 🔥 97 Kcal

Vegetable Recipes

HARA SAAG

⏱ 30 min 🔥 111 Kcal

Vegetable Recipes

GAJAR METHI

⏱ 25 min 🔥 116 Kcal

Vegetable Recipes

GAJAR MATAR

⏱ 25 min 🔥 90 Kcal

Vegetable Recipes

MIXED VEGETABLE

⏱ 25 min 🔥 89 Kcal

Vegetable Recipes

KADDU BHAAJI

⏱ 25 min 🔥 104 Kcal

Beverages

ADRAK NIMBU CHAI

⏱ 5-7 minutes 🔥 3 kcal

Vegetable Recipes

Parwal/Kundru Sabzi

⏱ 20 min 🔥 91 Kcal

Vegetable Recipes

Tinda Sabzi

⏱ 20 min 🔥 75 Kcal

Vegetable Recipes

Torai Sabzi

⏱ 30 min 🔥 71 Kcal

Vegetable Recipes

Bhindi Sabzi

⏱ 25 min 🔥 95 Kcal

Vegetable Recipes

Karela Sabzi

⏱ 25 min 🔥 68 Kcal

Vegetable Recipes

Ghia Sabzi

⏱ 20 min 🔥 78 Kcal

Vegetable Recipes

Patta Gobi Matar

⏱ 25 min 🔥 77 Kcal

Pulse/Legume Preparations

Chana Urad Dal

⏱ 30 min 🔥 167 Kcal

Pulse/Legume Preparations

Kaddu Chana Dal

⏱ 30 min 🔥 176 Kcal

Pulse/Legume Preparations

Moong Dal/ Masoor Dal

⏱ 30 min 🔥 164 Kcal

Pulse/Legume Preparations

Sambar

⏱ 25 min 🔥 166 Kcal

Pulse/Legume Preparations

Soyabean Matar

⏱ 30 min 🔥 120 Kcal

Pulse/Legume Preparations

Matara Chaat

⏱ 20 min 🔥 135 Kcal

Pulse/Legume Preparations

Lobia Curry

⏱ 30 min 🔥 180 Kcal

Pulse/Legume Preparations

Rajma Curry

⏱ 30 min 🔥 172 Kcal

Pulse/Legume Preparations

Kala Chana Curry

⏱ 30 min 🔥 183 Kcal

Pulse/Legume Preparations

Sookhe Chole

⏱ 30 min 🔥 161 Kcal

Cereal / Millet Recipes

Multigrain Pyaaz Roti

⏱ 20 min 🔥 197 Kcal

Cereal / Millet Recipes

Mooli Patta Roti

⏱ 20 min 🔥 193 Kcal

Vegetable Recipes

Phool Gobi Matar

⏱ 25 min 🔥 77 Kcal

Vegetable Recipes

Baingan Bharta

⏱ 25 min 🔥 89 Kcal

Pulse/Legume Preparations

Sabziyon Wali Kadi

⏱ 30 min 🔥 253 Kcal

Pulse/Legume Preparations

Sabut Masoor/ Sabut Urad

⏱ 30 min 🔥 155 Kcal

Pulse/Legume Preparations

Arhar/Chana Dal with Palak/Bathua

⏱ 30 min 🔥 122 Kcal

Cereal / Millet Recipes

Multigrain Missi Roti

⏱ 20 min 🔥 207 Kcal

Cereal / Millet Recipes

Bathua/ Palak/ Methi/ Chaulai Roti

⏱ 20 min 🔥 162 Kcal

Cereal / Millet Recipes

Multigrain Palak Sattu Roti

⏱ 20 min 🔥 207 Kcal

Cereal / Millet Recipes

Makka Roti with Radish

⏱ 20 min 🔥 193 Kcal

Cereal / Millet Recipes

Palak/ Bathua Roti with Curd

⏱ 20 min 🔥 177 Kcal

Cereal / Millet Recipes

Brown Rice Chana Pulao

⏱ 20 min 🔥 271 Kcal

Cereal / Millet Recipes

Ragi Besan Cheela

⏱ 20 min 🔥 269 Kcal

Cereal / Millet Recipes

Paushtik Cheela

⏱ 20 min 🔥 297 Kcal

Cereal / Millet Recipes

Paushtik Namkeen Sevaiyan

⏱ 20 min 🔥 205 Kcal

Cereal / Millet Recipes

Paneer Roll

⏱ 20 min 🔥 332 Kcal

Cereal / Millet Recipes

Anda Roll

⏱ 20 min 🔥 255 Kcal

Cereal / Millet Recipes

Poha with Soya Chunks

⏱ 30 min 🔥 268 Kcal

Cereal / Millet Recipes

Paushtik Sandwich

⏱ 20 min 🔥 311 Kcal

Cereal / Millet Recipes

Namkeen Dalia with Sprouts

⏱ 20 min 🔥 279 Kcal

Cereal / Millet Recipes

Namkeen Dalia

⏱ 20 min 🔥 241 Kcal

Cereal / Millet Recipes

Vegetable Idli

⏱ 25 min 🔥 183 Kcal

Cereal / Millet Recipes

Bajra/ Wheat Dalia Khichdi

⏱ 20 min 🔥 278 Kcal

Cereal / Millet Recipes

Oats Vegetable Upma

⏱ 15 min 🔥 287 Kcal

Cereal / Millet Recipes

Paushtik Sooji Upma

⏱ 8-10 min 🔥 250 Kcal

Cereal / Millet Recipes

Samak Pulao

⏱ 20 min 🔥 210 Kcal

Cereal / Millet Recipes

Palak/Bathua/Chaulai Khichdi

⏱ 20 min 🔥 288 Kcal

Cereal / Millet Recipes

Brown Rice Chicken Pulao

⏱ 45 min 🔥 314 Kcal

Cereal / Millet Recipes

Sabut Moong Khichdi

⏱ 20 min 🔥 245 Kcal

Beverages

Chaach

⏱ 15 min 🔥 82 Kcal

Beverages

Sattu Drink

⏱ 15 min 🔥 95 Kcal

Beverages

Beetroot and Apple Drink

⏱ 15 min 🔥 102 Kcal

Beverages

Apple Shake

⏱ 15 min 🔥 212 Kcal

Beverages

Haldi Dudh

You may use toned milk/skimmed milk

⏱ 10 min 🔥 146 Kcal

Beverages

Adrak Tulsi Chai

You may use toned milk/skimmed milk for tea preparation

⏱ 8-10 min 🔥 47 Kcal

Beverages

ADRAK ELAICHI CHAI

You may use toned milk/skimmed milk for tea preparation

⏱ 8-10 min 🔥 48 Kcal

Paneer Recipes

TANDOORI PANEER TIKKA

⏱ 25 min 🔥 149 Kcal

Pulse/Legume Preparations

CHOLE CURRY

⏱ 30 min 🔥 183 Kcal

Household Measure	Amount
Teaspoon (tsp)	5g
Tablespoon (Tbsp)	15g
1 Cup	250ml
1 Glass	250ml
1 Katori	210ml
1 Small roti	1 palm size
1 Large glass	310ml

Food Groups	Do's	Don't
Cereals	Opt for whole grains like whole wheat flour/millets for making breads like rotis (tawa/tandoori/missi/millet), brown rice, whole wheat or semolina-based noodles and pastas.	Avoid preparations of maida and its products like maida roti, prantha, kulcha, naan, pizzas, and pastas.
Pulses	Choose wholesome lentil soups, salads, chaats with boiled whole pulses, sprouts.	Avoid rich pulse preparations with too much of oil, butter, ghee, cream, and thick gravies like dal makhani.
Non-vegetarian foods	Look for low fat non-vegetarian options made with lean fish and chicken such as grilled, roasted, boiled, or poached chicken/fish without skin, clear/thin soups/stews.	Avoid preparations with red meats (mutton, pork, beef) with rich gravies.
Fruits and Vegetables	Fill in half of your plate with vegetable/fruit salads/chaats, boiled roasted, grilled vegetables.	Avoid vegetable preparation with rich gravies loaded with oil, butter, ghee, cream, and fried vegetable preparations like vegetable koftas, pakodas etc.
	Choose clear, broths and consommé-based soups.	Do not use cream based thick soups.
	Ensure the fruits and vegetables are washed/cleaned properly.	Avoid eating out at an unhygienic place.
Milk and milk products	Look for low fat milk preparations like low fat curds, raita and pick sweet preparations (in limited quantities, only bites or spoonful of kheer, phirni, steamed puddings, rasgullas).	Avoid rich preparations using evaporated milk like rabri, sweets with khoa, fried sweets like gulab jamuns, baked rich cakes with cream/icing, cheesecakes.
Fats	Look for options that do not have or require addition of too much of fats in their preparations like cereals (plain roti), boiled rice, clear soup, grilled vegetables/chicken/fish.	Don't over dress the food with fat (like a blob of butter/ghee or cream on roti/prantha, saag or dal).
Beverages	Choose non-alcoholic beverages, unsweetened beverages like nimbupaani, freshly flavoured water with mint, fresh cucumber, watermelons, freshly squeezed juices, tender coconut water, butter milk.	Avoid alcohol or alcohol-based products, aerated drinks and sweetened juices, energy drinks, sweetened and flavoured waters, mixers.
Other tips	Carry small snacks with you when outside like nuts/oilseeds mixes, fruit/fruit chaat/sprout preparations, roasted chana.	Avoid adding additional fat & salt to salads or foods.
	While ordering instruct the chef to use low fat and salt in the food preparation.	Avoid buffet meals - choose a la carte with fixed portion size.
	Choose low fat menu options like fresh red sauce pasta without mayonnaise, or aglio olio pasta, thin crust whole wheat pizza with vegetables, whole wheat or multigrain bun with baked patty and no cheese etc.	Avoid food with the dressing of fat, salt, or sugary syrups like pancakes with extra syrup, cheesy mayo burger or pasta.
	Add healthy accompaniments like dips/chutneys made of fresh vegetables, fruits, curd.	Avoid consuming packed sauces and pickles.
	Choose whole fruits if available or fresh fruit sauces or dips without extra sugar (fresh apple/tamarind/dates sauces) in dessert options.	Don't indulge in sugary foods/desserts like cakes, pastries, mithais, chikkis, candies, chocolates, and others.
	Always go for a party after having a light meal.	Avoid having multiple dishes, restrict to 2-3 food items.
	Take smaller plate/cutlery to consume less amount each time you eat.	Avoid taking a second helping.
	Choose low/no sugar mouth fresheners like plain fennel, spearmint, clove etc.	Don't consume tobacco/cigarettes and other tobacco products.

Our Recipe Collection

Apple Raita

Samak Kheer

Anaar-Papita Chaat

Badam Milk

Beetroot Raita

Ghia Raita

Pineapple Raita

Palak / Bathua Raita

Chaulai Raita

Kheera Aur Alsi Ke Beej Ka Raita

Dhania-Pudina Raita

Jeera Raita

Pomegranate Raita

Mixed Vegetable Raita

Mixed Vegetable Soup

Pudina-Dahi Dip

Lahsun-Tamatar Chutney

Dhania-Pudina Chutney

Kaddu Ka Halwa

Apple Kheer

Gajar Ki Kheer

Ghia Gheer

Fruit Chaat

Fruit Chaat

Phal Aur Sabziyon Ki Chaat

Seb-Anaar Chaat

Kala Chana / Moong Sprout Salad

Grilled Paneer and Vegetable Salad

Green Salad

Anda Sabz Bhurji

Fish Curry

Grilled / Tawa Fish

Grilled / Tawa Chicken

Palak Chicken

Methi Chicken

Palak Paneer

KHEERA TAMATAR PYAAZ/ GAJAR SALAAD

MAKHANA KHEER

AMLA CHUTNEY

HERBAL TEA

LEMON TEA

MASALA CHAI

METHI PANEER

PANEER SABZ BHURJI

PANEER CURRY

MATAR PANEER

PALAK BHUJIA

BATHUA/ METHI BHUJIA

CHAULAI BHUJIA

HARA SAAG

GAJAR METHI

GAJAR MATAR

MIXED VEGETABLE

KADDU BHAAJI

ADRAK NIMBU CHAI

Parwal/Kundru Sabzi

Tinda Sabzi

Torai Sabzi

Bhindi Sabzi

Karela Sabzi

Ghia Sabzi

Patta Gobi Matar

Chana Urad Dal

Kaddu Chana Dal

Moong Dal/ Masoor Dal

Sambar

Soyabean Matar

Matara Chaat

Lobia Curry

Rajma Curry

Kala Chana Curry

Sookhe Chole

Multigrain Pyaaz Roti

Mooli Patta Roti

Phool Gobi Matar

Baingan Bharta

Sabziyon Wali Kadi

Sabut Masoor/ Sabut Urad

Arhar/Chana Dal with Palak/Bathua