Whole milk yogurt

A small bowl of about 150 g is a practical serving, or use a few spoonfuls as a topping. That amount provides 99 kcal and 5.7 g of protein.

Yes: stir it in off the heat, or temper it first by whisking a spoonful of hot sauce into the yogurt, then gradually mixing in more. Avoid boiling it; gentle heat is less likely to make it curdle.

For a Greek-style texture, spoon it into a sieve lined with clean muslin or a coffee filter and leave it over a bowl in the fridge for several hours. The longer it drains, the thicker and tangier it becomes.

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

Use it in raita with cucumber and mint, spoon it over a curry, or mix it with garlic and herbs for a dip. It also works in marinades for chicken, where its acidity helps tenderise the meat.

Yes, in dips, dressings and as a topping; its tang is similar, though yogurt is usually looser. For a thicker substitute, drain it in the fridge first.

No. Greek yogurt is strained to remove some whey, so it is thicker and usually higher in protein: Greek whole milk yogurt has 6.4 g per 100 g, compared with 3.8 g in whole milk yogurt.

You can freeze it in a sealed container, but thawed yogurt often turns grainy and releases liquid. Whisk it after thawing and use it in smoothies, baking or cooked sauces rather than expecting its original texture.