BBC Strictly's Dr Punam Krishan 'hug in a mug' recipe for cold and flu symptoms

If you're looking to kick that pesky cough and soothe your sore throat, then a 'hug in a mug' might be just what the doctor ordered. This warming concoction is made by Dr Punam Krishan, the resident GP on BBC Morning Live and an NHS worker. The recipe calls for readily available ingredients and is perfect for the chilly season.

During a discussion about colds and flu on the BBC show, presenter Helen Skelton revealed: "Dr Punam has her own recipe for 'hug in a mug' which is good for coughs and sore throats" Her co-host Gethin Jones then joked: "She'll be downing that on the lead up to Strictly."

The health guru is currently showcasing her dance moves on Strictly Come Dancing with her professional partner, Gorka and comes as she urges people to start taking a particular vitamin "now", emphasising its importance. On TikTok as @drpunamkrishan, she shared: "Something that I've been seeing a lot of the last couple of weeks as people really badly affected with chest infections, bad cold, sore throat, sore ears, sinusitis, Covid is doing the rounds - and there's a few reasons for that."

"The first most important one is when the weather changes a lot of us in Scotland would say that we've had zero summer and I'd agree with that, but we are now in autumn and heading towards winter and when that happens it's a perfect opportunity for viruses to start spreading."

There's another opportunity however for viruses and bacteria to spread with people coming back from their holidays and kids returning to school. This can "make us feel as miserable as possible" the expert said. But thankfully, there is something that we can do with the doctor warning that we need to start "now".

Dr Punam explains: "There's something we can order to help support the immune system so this is your friendly GP reminder that if you haven't already been taking it, start taking your vitamin D now. I can't emphasise how important this is. We should be taking it all year round especially if you've someone like me who has dark skin, if you have to cover up for whatever reason so you have literally very little exposure you should be taking your now. It's only 10 micrograms - that's all you need."

So how do you make it and how much does it make? Here is everything you need to know - including one vitamin the doctor says you need to start taking "now".

Dr Punam's 'Hug in a Mug' Golden Milk - full recipe

This makes one mug and takes just minutes to make. Read the full recipe below and watch the episode where they talk about it here.

Ingredients:

• 1 mug of milk of your choice
• 2-3 cardamom pods, shelled
• Pinch of aniseed or fennel seeds
• Fresh ginger, chopped
• 1/2 tsp turmeric powder
• Pinch of cinnamon
• 1 tbsp honey
• Pinch of black pepper to season at the end

Method:

Grind your cardamom pods and aniseed.

Heat up your milk in a saucepan and add the cardamom and aniseed.

Add in the ginger and let it come to a simmer.

Add in the turmeric, cinnamon and honey and bring it to a boil. Let it bubble away for a few minutes to let the flavours of the spices blend in.

Sieve it into a mug and sprinkle some black pepper and cinnamon on the top.