Yoghurt

Cool, creamy, and distinctively tart. It has a sharp acidity developed through fermentation that cuts through rich, fatty foods.

Depending on the strain and fat content, it can range from mildly milky to aggressively funky and thick.

Calcium for strong bones and teeth, and protein for muscle. The live bacteria in yoghurt are good for your gut, that's their job. Don't overthink it.

Read the label carefully. Many 'low-fat' versions are pumped full of thickeners and sugar to make up for the lost texture.

Go for full-fat Greek or natural yoghurt. It should just be milk and live cultures. If it contains a list of stabilisers and starches, put it back.

Avoid the pre-mixed fruit versions. Buy the plain stuff and add your own honey or fruit at home. It tastes better and you're in control of the sweetness.

Keep it in the coldest part of the fridge. Always use a clean spoon to avoid introducing bacteria that will make it spoil faster.

Once opened, it usually stays good for five to seven days. If it develops a bit of watery liquid on top, don't pour it out. That’s whey, and it’s full of nutrients. Just stir it back in.

Yoghurt is a multitasker. It works as a cooling side for spicy curries, a tangy base for salad dressings, or a substitute for sour cream.

It’s also an incredible marinade for meat. Use it on chicken or lamb with spices and lemon. The lactic acid gently breaks down the proteins, making the meat tender rather than rubbery.

If you're baking, use it in cakes or muffins for a moist crumb and a subtle tang.