BRATTLEBORO — • If you don't want the sugar found in flavored yogurts, start with plain yogurt and stir in fruit preserves, or better yet, actual fruit. If even standard fruit preserves have too much sugar and fresh fruit is out of season, stir in fruit preserves with no added sugar.
• Adding chopped nuts or sunflower seeds will further increase the yogurt's protein content. Adding granola will give you extra fiber.
• Adding ground coriander, cumin, cayenne pepper, and chopped mint will give you raita, a condiment used in Indian cuisine.
• Adding shredded cucumber, minced fresh garlic, and chopped mint will give you tzatziki, raita's Greek cousin, often found slathered on pita bread to accompany gyro and souvlaki sandwiches.
• Substituting yogurt for mayonnaise or sour cream in dips or prepared salads such as tuna, chicken, and turkey will increase the nutritional value of the finished product without much change in flavor or texture.
• Substitute yogurt for some or all of the ice you'd normally use when making smoothies.
• Substitute yogurt on chili or soup. It will likely separate, so if appearance is of major concern, stick with sour cream.