Est.

1864

Gourmet cooking:

the healthy way

@
Galle Face Hotel Sri Lanka

Compiled by

DIABETES ASSOCIATION OF SRI LANKA

Recipe @ www.diabetessrilanka.org

Gourmet cooking: the healthy way

In this pamphlet, award-winning chef Chef Haleesha Weerasinghe walks you through thirteen healthy and mouth watering dishes that are impressive to serve and simple to prepare. With full colour photographs of the finished product and informative tips, it is hoped that this will become your favorite resource for simple, nutritious, and family-oriented meals!

1 - ASIAN VEGETABLE SALAD

Chef Haleesha Weerasinghe, FCHSGA

Haleesha is presently the Executive Chef of the prestigious Galle Face Hotel established in 1864 and is a heritage property in Sri Lanka. It is also one of the oldest in Asia. He is the President of the Chefs Guild of Lanka and is a Diploma holder in Professional category from the Sri Lanka Institute of Tourism and Hotel Management. He counts more than 20 years experience in Sri Lanka and Maldives in Five star, Resort, Boutique hotels and fine dining restaurants. He has participated in many Culinary Art events judged by WACS judges and is a winner of many Gold, Silver and Bronze medals. He and his team have won the internationally renowned Culinary Art competition Best Resort award in 1999 and Best Hotel Team in 2005 and in 2007. Haleesha's experience extents to being a member of the jury of the Asian Pastry Challenge held in Singapore in 2008 including final tasting at the Bartender's competition in Sri Lanka in 2008 and 2009.

Recipe 05 Portions 01 tsp 08 tsp 01 tsp 1/4 tsp 150 g 75 g 75 g 75 g Olive oil Lime juice / Lemon juice Bee Honey Salt Raw papaya Red bell pepper Green bell pepper Yellow bell pepper

} }

mix in a bottle

cut into strips

30 g Bean sprouts 50 g Spring onions - sliced 10 g Coriander leaves - chopped 100 g Pineapple cleaned - cut into strips 01-03 nos Red chilli - Finely chopped ( optional ) 50 g Green lettuce / Red lettuce Method Mix olive oil, lemon juice, honey and salt together in a bottle. Cut the vegetables into strips, roughly chop the coriander and red chilli. Mix all ingredients together and place on a bed of lettuce as shown in the photograph.

2 - SPICY PRAWN AND RAW PAPAYA SALAD

Recipe 04 Portions 01 tsp 05 tsp tsp 01 tsp 1/4 tsp 150 g 150 g 50 g 75 g 100 g 01 no Sesame oil Lime juice Balsamic vinegar Bee honey Salt

mix in a bottle

Raw papaya - shredded Prawns - boiled and deveined Spring onions Tomatoes - cut into julienne Ice berg lettuce - shredded Oranges - cut into segments

20 g 03 nos 01 no

Coriander leaves - chopped Red chilli - finely chopped ( optional ) Orange

Method Mix sesame oil, lime juice, balsamic vinegar, honey and salt together in a bottle. Mix together with the rest of vegetables and arrange on a bed of shredded lettuce as shown in photograph.

200 g tsp tsp 01 tsp 750 ml 01 tsp 02 tsp 04 nos

Lentils soaked Turmeric powder Chilli powder Curry powder Vegetable stock or Water Salt Chopped coriander leaves Lemon wedges

3 - TUNA, CUCUMBER AND ONION SALAD

Method Saute onion, garlic and ginger in oil. Add the roughly cut carrots, leeks and the cinnamon. Cook for few minutes. Add turmeric powder, chilli powder and curry powder, cook for 30 seconds and add the lentils with stock. Simmer for 20 minutes till the lentils are cooked. Blend the lentils with a stick blender to the required thickness. Finally add salt and the coriander leaves. Serve with a wedge of lemon. REMARKS Black pepper, bell peppers, cream and tomatoes can be added if required.

Recipe 04 Portions 04 tsp Low fat curd Pinch of salt Lemon juice

5 - HOME MADE VEGETABLE BROTH

mix

150 g 125 g 200 g 30 g 100 g

Fresh Tuna- grill and flake into pieces or yellow Fin Tuna in brine Tomato - cut into julienne Cucumber cut into julienne Spring onions Iceberg lettuce - shredded Recipe 04 portions 03 tsp 01 tsp 05 tsp 25 g 100 g 50 g 25 g 50 g 50 g 10 g 3/4 tsp 3/4 tsp 750 ml Olive oil Chopped garlic Chopped onions Leeks Carrots Pumpkin Lentils Mushrooms Spinach leaves - broken into pieces Celery - sliced Salt Crushed black pepper Vegetable stock or water

Method Mix curd, salt and lemon juice together. Boil the Tuna steak , cool and flake. Mix together with all other ingredient and arrange on a bed of shredded lettuce as shown in photograph.

4 - SPICY LENTIL SOUP

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cut into paysanne

Recipe 04 portions 03 tsp tsp 01 tsp 05 tsp 25 g 25 g Olive oil Chopped ginger Chopped garlic Chopped onions Carrots - roughly cut Leeks - roughly cut Cinnamon 1" pcs

Method Heat oil, add chopped onion, garlic and cook for a few minutes without colouring. Add leeks, carrot, pumpkin, mushroom and cook for a few minutes. Add stock and lentils and cook for 20 minutes. Add celery and continue cooking for 10 minutes. Add salt , crushed pepper, and spinach. REMARKS Tomatoes, bell peppers, herbs ( coriander, curry leaves ) can be added. Can add laksa, chick pea.

6 - CURRIED LAMB STEW

3/4 tsp Olive oil Pinch of Salt 40 g 40 g 01 g tsp Pinch of Mushrooms Yellow peppers Chilli powder -optional Olive oil Salt

chilli and olive oil

Recipe 08 portions 04 tsp 05 tsp 02 tsp Olive oil Chopped onions ( 60 g ) Chopped garlic ( 25 g )

Method Heat oil and add chopped onions and mint leaves. Add the crushed green gram and mix. Sprinkle chilli on mushroom and bell pepper and grill. Remarks Low fat cream, soya milk could be added if a creamy hash is required.

01 " pcs Cinnamon 03 nos Cardamom 03 nos Cloves 01 kg 01 pc 01 no 10 g 2 tsp 4 tsp 2 tsp

optional

7 - PAN-FRIED FILLET OF FISH

- CHILLI MANGO SALSA
Green gram hash, roasted pumpkin, grilled red peppers with mild curry sauce

Lamb - cut into cubes 15 mm Lemongrass Bayleaf Coriander leaves Turmeric powder Curry powder Chilli powder

spice mix

200 g Carrots - diced 12 mm 200 g Turnips - diced 12 mm 50 g Green peas 10 g Celery 1400 ml Water Method Heat olive oil and saute onion and garlic till fragrant. Add cinnamon, cardamom and cloves, if desired. Mix in the crushed lemongrass, bay leaves and cubed lamb. Add the spice mix and cook for 60 minutes. Then add turnips, celery, carrots and cook for another 20 minutes. Correct seasoning and take off the fire.

Recipe 04 Portions 700 g 01 tsp tsp 01 no 04 tsp 12 tsp 05 tbsp 08 nos 80 g 01 nos 04 sprigs 50 ml White fish fillet - (175 g x 4 pcs) Salt White pepper Lime juice Wheat flour Kurakkan/ red rice/ wild rice/ multi grain flour Olive oil Pumpkin wedges - roasted Red bell pepper - grilled Lemon - cut into wedges Dill sprigs Curry gravy kirata mirisata

6.1 - MINTED GREEN GRAM HASH WITH MUSHROOMS AND PEPPERS

Recipe 02 Portions 200 g 04 tsp 03 tsp Green gram - boiled and crushed Chopped onions Chopped mint leaves

Method Season the fillet with salt, pepper and lime juice. Mix the wheat flour and the kurakkan/ red rice/ wild rice/ multi grain flour together and coat flour on both sides. Pan fry the fillet of fish in olive oil.

7.1 - GREEN GRAM HASH

Recipe 02 Portions 200 g 02 tsp 04 tsp 02 tsp 3/4 tsp Pinch of Green gram - boiled and crushed Chopped garlic Chopped onions Chopped coriander Olive oil Salt

8 - PAN FRIED CHICKEN - RED CURRY SAUCE

Chick pea hash, saute spinach and grilled peppers

Method Heat oil and add chopped onions, garlic and coriander leaves. Add the crushed green gram together with salt and mix. Remarks Low fat cream could be added if a creamy hash is required. Chopped chillies can be added if required. Recipe 04 Portions 700 g 1/4 tsp 01 tsp 1/2 tsp 05 tbsp tsp 02 tsp 200 g 100 g 100 ml Boneless chicken - leg or breast ( 175 g x 4 ) Turmeric Salt Crushed black pepper Olive oil Chopped garlic Chopped onions Spinach tips Red bell pepper Red curry sauce

7.2 - CHILLI MANGO SALSA

Recipe 04 Portions 01 no tsp tsp nos Pinch of Mango - ripe - cut into small dice Chopped coriander leaves Red chilli - sliced Lime juice Salt

Method Mix all ingredients together.

7.3 - CURRY GRAVY - KIRATA MIRISATA - MILD

Recipe 500 ml 03 tsp 05 tsp 02 tsp 01 tsp Olive/corn /sunflower oil Chopped onions Chopped garlic Chopped ginger

Method Season the chicken with turmeric, salt and pepper. Pan fry in olive oil on a moderate heat till done. Saute spinach in olive oil, with garlic and onions. Grill the bell peppers. Arrange with chick pea hash and hot red curry sauce as shown in the photograph. Remarks If a mild sauce is required, use the mild peppered curry gravy ( 8.3)

03 nos Cardamom, 03 nos Cloves, 1" pcs Cinnamon ( optional ) tsp Curry leaves, Rampe 1" pcs, Coriander leaves ( optional ) tsp Turmeric powder tsp Chilli powder 03 tsp Curry powder 200 g Tomatoes - finely chopped or blended 1-1 tsp Salt 05 tbsp Coconut milk powder 500 ml Water

8.1 - CHICKPEA HASH

Recipe 02 Portions 200 g Chickpea - boiled and crushed - soak for 12 hours prior to boiling in cold water Chopped chillies Chopped garlic Chopped onions Chopped coriander Olive oil

} dilute in cold water

tsp 02 tsp 04 tsp 02 tsp 3/4 tsp

Method Saute onion, garlic and ginger with cardamom, cloves, cinnamon and curry leaves till fragrant in oil. Then add turmeric, chilli power, curry powder and tomatoes. Allow to cook for 1-2 minutes. Dilute the coconut milk in cold water and add to the mixture. Allow to simmer till thick, correct seasoning and take off the fire.

Method Heat oil and add chopped onions, garlic, red chilli and coriander leaves. Add crushed chickpea and mix. Take off the fire. Remarks Low fat cream could be added if a creamy hash is required.

8.2 - RED CURRY SAUCE - MIRISATA - HOT AND SPICY

Recipe 200 ml 03 tsp 05 tsp 02 tsp 01 tsp 03 nos 03 nos tsp Olive/ corn / sunflower oil Chopped onions Chopped garlic Chopped ginger Cardamom, Cloves, 1" pcs Cinnamon (optional ) Curry leaves, rampe 1", Coriander leaves (optional) Turmeric powder Curry powder Chilli powder Crushed black pepper Tomatoes - blended or chopped Salt Coconut milk powder dilute in cold water Water Tamarind paste ( optional )

9 - COLD CHEESE CAKE WITH FRUITS

Recipe 12 Portions 100 ml 05 ml 08 g 18 g 300 g 01 lit 100 g 100 g 600 g Fresh cream Lemon juice Sweetener Gelatine Low fat yoghurt Whipped fresh cream Crushed Weet-Bix or all bran cereal Milk - low fat Assortment of fresh fruits ( Kiwi, Mango, Strawberries, Peaches, Orange, Passion fruit and Pineapple )

tsp 1 tsp 03 tsp 1/4 tsp 100 g 1 tsp 02 tbsp 200 ml 1/4 tsp

} heat on a stove

Method Saute onion, garlic, ginger with cardamom, cloves, cinnamon and curry leaves till fragrant in oil. Then add turmeric, chilli powder, curry powder and chopped blanched tomatoes. Allow to cook for 1-2 minutes. Dilute the coconut milk in cold water and add to the mixture. Allow to simmer till thick, correct seasoning and finally add the tamarind paste.

8.3 - MUSTARD STEW

Mild peppered curry gravy Recipe - 200 ml 03 te.sp 05 te.sp 02 te.sp 01 te.sp 3 nos 03 nos 1/2 tsp tsp tsp 03 tsp 1/2 tsp 02 tbsp 200 ml 1/4 tsp Olive/ corn / sunflower oil Chopped onions Chopped garlic Chopped ginger Cardamom, Cloves, 1" pcs Cinnamon ( optional ) Curry leaves, Rampe 1", Coriander leaves (optional) Turmeric powder Crushed black pepper Mustard cream Salt Coconut milk powder Water dilute in cold water Vinegar

Method Warm fresh cream, lemon juice and add the sweetener. Add the dissolved gelatine, low fat yoghurt and fold in the whipped cream. Arrange the fresh fruits on the top and serve as shown in the picture.

10 - SEMOLINA PUDDING WITH FRUITS

Recipe 02 portions 25 g 250 ml 02 g 100 g Semolina Low fat milk Sweetener Fresh fruits in season ( Kiwi, Passion fruit, Orange, Strawberry, Melon, Mangoes etc )

Method Saute onion, garlic and ginger with cardamom, cloves, cinnamon and curry leaves till fragrant in oil. Then add turmeric, mustard cream, salt and black pepper. Dilute the coconut milk in cold water and add to the mixture gradually. Allow to simmer till thick and adjust seasoning . Finally add vinegar and take off the fire.

Method Boil milk and add semolina. Take off the fire and add the sweetener. Pour into glasses and allow to set. Dice the fresh fruits and place on top of the semolina pudding.

11 - BROWN BREAD AND PINEAPPLE PUDDING WITH CINNAMON

13 - FRUIT COMPOTE WITH CREAM

Recipe 07 Portions 100 g 275 ml 05 nos 100 g 1/4 tsp 8g Brown bread cubed Milk - low fat Egg whites Oven dried pineapple Cinnamon powder Sweetener

mix

Recipe 02 Portions 150 g Raspberry, Strawberry or Blueberry

100 ml Water 10 g 04 g 50 ml Corn flour Sweetener Semi whipped cream

04 tbsp Bee honey / maple syrup Method Mix all ingredients together and double boil at 150 C for 15 minutes. Serve with 1/2 tsp bees honey for each portion.

Method Boil water and add corn flour diluted in water and sweetener. Take off the fire and add the berries as desired. Allow to cool and pour the semi whipped cream. Serve chilled.

12 - FRUIT TERRINE

Recipe 12 portions 12 g 01 lit 30 g 700 g Agar Agar boil water Sweetener Assorted fruits cut into cubes

100 ml Low fat yoghurt 30 ml Maple syrup

} mix together

Method Boil water , add agar agar and the sweetener. Allow to cool and add in the fresh fruits. Serve with yoghurt maple whip