Plain skimmed yogurt

Yes, spoon it on after cooking for baked potatoes, soups or chilli. It is thinner and tangier, so stir it in off the heat rather than boiling it, which can make it split.

Take the pan off the heat and let it stop bubbling, then whisk a spoonful of the hot sauce into the yogurt before stirring the mixture back into the pan. Keep the sauce warm rather than letting it boil.

Yes. Use it in muffins, pancakes and quick breads where a recipe calls for natural yogurt; its acidity works with bicarbonate of soda, while its low fat content can make the result less rich.

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

You can freeze it in small portions for cooking or smoothies, but thawed yogurt often turns grainy and separates. Stir it well after thawing in the fridge; it is usually less pleasant to eat plain.

Stir in fresh or stewed fruit, oats, nuts or seeds. For a savoury option, mix it with cucumber, garlic and mint for a quick dip to serve with flatbread or grilled vegetables.

In the supplied nutrition data, plain skimmed yogurt and nonfat yogurt have the same listed protein, carbohydrate, fat and fibre per 100 g. The names can be used differently on packs, so the product description is the clearest guide to what you are buying.

A 150 g bowl provides 6.5 g of protein and 69 kcal. Add fruit or oats if you want a more substantial breakfast.