Recipe of the Week: Beef with Caper Sauce

ImageBeef fillet 

Beef fillet with caper sauce on Quinoa bed

(serves 4)

500 g of beef fillet (whole)

salt, pepper, flour

butter/grapeseed oil

150 g butter

3 tbsp balsamic vinegar

 2 tbsp brown sugar

1 glass capers (150 – 200 g)

1 cup Quinoa

2 tbsp pine nuts

2 tbsp cranberries

basil or coriander to sprinkle on top


Cut beef in thin slices (approx. 1 cm) and then flatten gently (doesn’t need tenderising, it’s tender already)

Season lightly with salt and pepper and very little flour (can use gluten free flour), but shake excess flour (just dusted lightly)

Fry for 1 min each side in hot grapeseed oil (or combination half grapeseed, half butter)

Take meat out and put aside 

Add capers, balsamic vinegar, brown sugar and butter to create a nice sauce (taste to add flavour as you like it)

Last add the beef back into the sauce, not to cook, only to warm up again 

Cook the Quinoa (as per packet: one cup of Quinoa)

Season with good salt (e.g. Himalayan), add toasted pine nuts, cranberries and 

Spoon beef with caper sauce over the Quinoa bed

Sprinkle with basil, or coriander or parsley (whatever you like best) – photo shows basil

Bon Appetit!


Author: Barbara Hoi

I have worked for 14 years with Dyslexic and Asperger geniuses one-on-one, founded Sydney Dyslexia and Autism Sydney, worked in Mosman and at a beach retreat at the Entrance and wrote three books on Dyslexia ('the Right Brain for the Right Time', 'Nurturing the Secret Garden' and 'Learning your Times Tables in Three Bold Steps'). I believe these children and adults have a great gift and the ability to become leaders in their field. But I have also found that a proper diet as well as educating and working together with parents, friends and teachers matters even more. I am now working with small groups at the Entrance Beach Retreat, helping dyslexic adults fulfill their professional dreams and parents to help develop and nurture their child's potential.

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