Nonfat yogurt

Stir it into a sauce after taking the pan off the heat, or warm it gently with a spoonful of the hot liquid before adding it. Avoid boiling it, especially in acidic sauces.

Yes, use plain nonfat yogurt as a topping for baked potatoes, tacos or soups, or in dips. In baking, it can make a recipe less rich and change the texture because it contains much less fat.

Mix it with garlic, lemon juice and spices, then coat chicken or vegetables and leave them in the fridge for a few hours before cooking. Scrape off excess marinade before grilling so it does not scorch.

Keep it covered in the fridge and use a clean spoon each time. Follow the storage instructions and use-by date on the pack; discard it if it develops mould, an unusual smell or a changed texture.

You can, but thawed yogurt is often watery or grainy. Stir it well and use it in smoothies or cooking rather than expecting its original spoonable texture.

Greek yogurt is strained to remove some whey, so it is thicker and has more protein: 10.2 g per 100 g, compared with 4.3 g in nonfat yogurt. Nonfat yogurt is usually looser and works well in dressings and marinades.

Stir it with cucumber, garlic and mint for a tzatziki-style dip, or mix it with cucumber and herbs for raita to serve with spiced dishes. It also makes a cooling topping for curries and chilli.