How We Eat

Real families share their stories, showing how age-old traditions, cultural backgrounds and, of course, the practicalities of feeding a family come together.

This week, Annabel Karmel shows us how to make her Indian-inspired butter chicken with yellow rice; from her new book 'Real Food Kids Will Love' – available on amazon to pre-order from £11.89.

What you'll need

- Knob of butter
- 1 large onion, chopped
- 2cm/¾in piece of fresh root ginger, peeled and grated
- 2 garlic cloves, crushed
- 1 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp sweet smoked paprika
- 2 tbsp tomato puree
- 200ml/7fl oz chicken stock
- 1 tbsp mango chutney
- 2 skinless chicken breasts, diced
- 1 tbsp sunflower oil
- 6 tbsp full-fat Greek yoghurt
- salt and pepper
- spring onion slivers, to garnish (optional)

Yellow Rice
- ¼ tsp turmeric
- 200g/7oz basmati rice

What to do

1. To cook the yellow rice, put the turmeric in a saucepan of boiling water. Add the rice and stir, then reduce the heat and simmer for 12–15 minutes until the rice is just tender. Drain well and leave to steam in the sieve, covered, for 5 minutes.
2. To make the curry, melt the butter in a saucepan over a medium heat. Add the onion and fry for 3–4 minutes until softened, then add the ginger, garlic and spices. Cook for 30 seconds, then add the tomato puree and stock. Bring to the boil then reduce the heat and simmer for 10 minutes. Add the mango chutney and remove from the heat.
3. Season the diced chicken with a little salt and pepper. Heat the oil a frying pan until hot, then add the chicken and fry briefly until browned but not cooked through. Add the chicken to the sauce and simmer for 5–7 minutes until cooked. Stir in the yoghurt just before serving. Serve the butter chicken with the yellow rice and garnish with spring onion slivers, if you like.
4. The butter chicken can be frozen for up to 3 months. Cook from frozen for about 20 minutes at 180°C/350°F/Gas 4, or until warmed through, or defrost and heat through in a pan.

Renee shows us how to make the perfect flatbread paleo pizza.

What you'll need

- 1 cup ground arrowroot
- 1/3 cup of coconut flour
- 1/3 cup of fat (of your choice)
- 1/3 cup of water
- 1 egg
- 1 glove of crushed garlic
- 1 tbsp of apple cider vinegar
- 1 tsp mixed herbs
- Sprinkle of sea salt

What to do

1. Preheat oven to 200c and line tray with parchment paper
2. In a small saucepan heat the fat, vinegar, garlic and water, heat gently until it's all liquified. While that is heating, put the arrowroot, salt and herbs into a large bowl and stir
3. Make a well in the centre and crack the egg in it, then pour in the warm fat mixture and give everything a good stir to form a sticky dough
4. Add the coconut flour and mix well to form a ball
5. Then start putting it onto the baking tray, either as one large bread or several small ones
6. Cook for 10-15 mins and serve hot or cold. Enjoy!

Vicky makes her families' favourite shepherd's pie – she hides lots of veg in it so her girls don't notice

What to do

1. Fry 500g lamb mince in a wide-based saucepan until brown.
2. Add diced or grated carrot and onion, fry for a couple of minutes.
3. Add one tin chopped tomatoes or jar of passata and a beef stock cube.
4. Add a dash of Worcestershire sauce. Bring to a simmer.
5. Meanwhile add diced potato chunks to boiling water in a pan. Simmer for around 15 to 20 minutes until soft.
6. Mash potato and add milk and generous knob of butter.
7. Put pie mixture into a oven-proof dish and layer the mash on top.
8. Bake in the oven at 170C for around 25 minutes until mash begins to turn golden.
9. Cool for five minutes and then serve with peas.

Emma shows us how to make American style pancake for kids with egg and dairy allergies

What you'll need

- 270g flour
- 40g sugar
- 4tsp baking powder
- ½ tsp salt
- 300ml soy or rice milk
- 4tbsp vegetable oil
- 2tbsp water

What to do

1. Combine the dry ingredients. Then make a well in the middle, and pour in the wet ingredients.
2. Mix until everything's just about combined.
3. Spoon a ladleful of mixture onto a hot, well oiled frying pan. Gently spread into a round.
4. If you're adding banana, place three or four slices on top and cover with a light layer of mixture.
5. When the pancakes have bubbled all over, get flipping and cook the other side.

Top tip: These freeze fabulously. Put in a plastic bag with a layer of greaseproof paper between each one, and take out the night before or pop into the oven on a low heat to defrost.

Hari Ghotra guides us through making the perfect lamb kofta

What you'll need

For the kofta
- 400g mince lamb
- 2 tbsp oil
- 1 tsp salt
- 1 tsp cumin seeds, crushed
- 1 tsp chilli powder
- 2 tsp garam masala

For the masala sauce
- 1 tbsp oil
- 1 large onion, finely chopped
- 2-3 cloves of garlic, finely chopped
- 2 tsp ginger, grated (3-4cm)
- 1 tsp salt
- 1 tsp turmeric
- 1 tsp dried fenugreek leaves
- 1 chilli, chopped
- ½ tsp chilli powder
- 200g or ½ tin of plum tomatoes
- 1 tsp garam masala
- Handful fresh coriander, finely chopped

What to do

1. In a large mixing bowl, add the minced lamb, salt, cumin, chilli powder, and garam masala. Mix using your hands to ensure that the spices are evenly distributed.
2. Take a small amount of the meat and roll in your palms to make a meatball. Ensure it's smooth all over, and set to one side.
3. Repeat with the rest of the mixture.
4. Heat the oil in a frying pan. Carefully fry the meatballs (kofta) in batches so they turn brown and crisp all over.
5. Remove the kofta using a slotted spoon, and set them on some kitchen paper to drain.
6. Heat the oil in a pan and stir in the onions and garlic, then gently cook until the onions turn a dark golden brown colour.
7. Reduce the heat and add the ginger and chopped chilli, then stir and add the tomatoes, salt, turmeric, fenugreek and chilli powder.
8. Stir together and leave to cook gently so that the onions and tomatoes melt together with the spices, creating a gloriously thick aromatic paste.
9. Add the kofta to the pan and coat with the sauce for a few minutes.
10. Add enough boiling water to get the consistency of sauce you want, then bring it to the boil and turn the heat off.
11. Leave the kofta to absorb the juices from the sauce for 5-10 minutes.
12. Throw in the garam masala and coriander before serving.

Jane shares her much beloved 'bixstix'

Alison and her family love banana fritters – they're delicious and ready in minutes

Kiran's kids love pasta – so she came up with a brilliant way to save time and keep everybody happy