Savor Health

This nourishing and warming butternut squash soup recipe is perfect for the cold weather. It is gluten and dairy free and can easily be made vegan. Packed with vitamins, minerals, fiber, and antioxidants, it may become one of your favorite comfort foods!

Ingredient Highlights

Butternut Squash: Butternut squash is native to Central and South America. Although technically a fruit, butternut squash is a sweet, nutty winter squash served as a vegetable. Its yellow peel and orange pulp contain carotenoids such as lutein, zeaxanthin, and beta-carotene [i]. Lutein and zeaxanthin are associated with preventing or improving age-related macular degeneration, a leading cause of vision loss in older adults [ii]. Beta-carotene is an important dietary source for the production of Vitamin A, a vitamin essential for tissue growth, immunity response, and visual health [iii]. The anti-inflammatory and antioxidant properties of carotenoids may counter the effects of certain chronic diseases, improve iron absorption, the immune system, cardiovascular health, and insulin resistance, and reduce the risk of certain cancers [i, iv]. When buying butternut squash, consider that the darker the orange, the higher the carotenoid content [iii]. Butternut squash is also a good source of Vitamin C, magnesium, potassium, and fiber.

Carrots: Carrots are a root vegetable, the most common of which is orange-colored. As with butternut squash, carrots are rich in carotenoids and phenols, thereby providing protection against inflammation and certain cancers. They also supply health-promoting nutrients such as minerals (calcium and iron), carbohydrates, vitamins K and C, potassium, magnesium, folate, and fiber [v, vi]. There is no need to peel the carrots – just brush and wash. Peeling a carrot may reduce its levels of carotenoids and phenols as higher concentrations have been found in the peel than the flesh [v].

Sweet Potatoes: Sweet potatoes are starchy, sweet tasting tuberous root vegetables most often found with a copper-colored skin and bright orange flesh. They are high in potassium and vitamin B6. Potassium is important for blood pressure and muscle contraction. Vitamin B6 helps with the normal function of the nervous and immune systems. They also contain other health-promoting nutrients such as iron, calcium, vitamin C, carbohydrates, and fiber [vii]. The flesh of an orange sweet potato contains the antioxidant properties of the carotenoid beta-carotene, while the flesh of a purple sweet potato contains the antioxidant properties of the phytochemical anthocyanins [vii, viii].

Cranberries: Cranberries are a fruit with a sharp and sour taste. They provide carbohydrates and fiber and have a high water content. They contain vitamin C, vitamin E, vitamin K, manganese, and copper, a mineral potentially low in a Western diet of processed foods [ix, x]. Importantly, they contain several phytochemicals (anthocyanins, procyanidins, and flavonols) associated with protecting against certain cancers and vascular disease. They have been linked with reducing cholesterol and improving cardiovascular, digestive (potentially inhibiting the growth of H. pylori in the stomach), and urinary tract health [xi].


Butternut Squash Soup with Cranberry Puree

Serves: 6-8

For the Soup


  • 2 oz of butter or ghee or 2 teaspoons olive oil
  • 1 small onion, diced small
  • 2 orange carrots, diced small
  • 1/8 teaspoon mace (or nutmeg or allspice)
  • ¼ teaspoon ginger (or one Tablespoon freshly grated ginger)
  • 1 bay leaf
  • White pepper, for taste as needed (optional)
  • Salt, for taste or as needed
  • 1 ½ pounds (or 5 cups) butternut squash, peeled, chopped into approximately 1-inch cubes
  • ½ pound orange sweet potatoes (or half of a large sweet potato), peeled, chopped into approximately 1-inch cubes
  • 3 pints low sodium chicken or vegetable broth


  1. Using a heavy pot, melt the butter. Add in the onions and carrots and sprinkle with a pinch of salt to bring out their flavors. 
  2. Cook the vegetables on low heat until soft to touch, approximately 8 minutes. Be sure not to brown or caramelize the vegetables. 
  3. Add the mace, ginger, bay leaf, white pepper, and salt, and cook for approximately 3 minutes. 
  4. Add the squash, sweet potatoes, and broth to the pot. Simmer for approximately 30 minutes or until vegetables are tender. 
  5. Remove the pot from the heat and allow its contents to cool a bit before blending. Using a blender, immersion blender, or food processor, blend the vegetables and broth. Keep warm until ready to serve and adjust seasonings as needed. Cool any leftovers and store in the refrigerator.

For the Cranberry Puree


  • ½ package of fresh or frozen cranberries
  • 2 teaspoons of water or port wine
  • Pinch of cinnamon


  1. In a sauce pan, combine the cranberries and water or port wine, and simmer over medium to low heat for approximately 10 minutes until the cranberries burst and thickening of the sauce begins. 
  2. Remove the saucepan from the heat and allow its contents to cool a bit before pureeing. Puree in a blender or food processor. Strain the sauce and add a pinch of cinnamon after all liquid has been discarded. 
  3. Use a ladle to pour soup into each bowl. Using a spoon, drizzle one or two tablespoons of cranberry puree on top of each bowl of soup. Enjoy!


  • To save time, buy pre-cut cubed fresh or frozen butternut squash.
  • To help absorb the fat soluble carotenoids and slow down any glycemic effects, top with toasted pumpkin seeds or consume with other healthy fats and/or lean protein.
  • Have fun and change the color of your carrots and sweet potatoes!
  • Add pumpkin spice for more flavoring. 
  • Be sure not to scrape your carrots for extra antioxidant and anti-inflammatory benefits. 
  • Save the skin of the potatoes and use in another dish (eg. a broth or stew, or bake and eat as chips).


[i] Zaccari F, Galietta G. α-Carotene and β-Carotene Content in Raw and Cooked Pulp of Three Mature Stage Winter Squash “Type Butternut”. Foods. 2015 Sep 18;4(3):477-486. doi: 10.3390/foods4030477. PMID: 28231218; PMCID: PMC5224544.

[ii] Eisenhauer B, Natoli S, Liew G, Flood VM. Lutein and Zeaxanthin-Food Sources, Bioavailability  and Dietary Variety in Age-Related Macular  Degeneration Protection. Nutrients. 2017 Feb 9;9(2):120. doi: 10.3390/nu9020120. PMID: 28208784; PMCID: PMC5331551.

[iii] Zhang MK, Zhang MP, Mazourek M, Tadmor Y, Li L. Regulatory control of carotenoid accumulation in winter squash during storage. Planta. 2014;240(5):1063-1074. doi:10.1007/s00425-014-2147-6

[iv] Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G. The Effect of Lutein on Eye and Extra-Eye Health. Nutrients. 2018 Sep 18;10(9):1321. doi: 10.3390/nu10091321. PMID: 30231532; PMCID: PMC6164534.

[v] Conversa G, Bonasia A, Natrella G, Lazzizera C, Elia A. Peeling Affects the Nutritional Properties of Carrot Genotypes. Foods. 2021 Dec 24;11(1):45. doi: 10.3390/foods11010045. PMID: 35010169; PMCID: PMC8750513.

[vi] Verywellfit, Carrot Nutrition Facts and Health Benefits.  Accessed September 7, 2022.

[vii] Harvard T.H. Chan School of Public Health, Sweat Potatoes.  Accessed September 7, 2022.

[viii] Oloniyo, RO, Omoba, OS, Awolu, OO, et al. Orange-fleshed sweet potatoes composite bread: A good carrier of beta-carotene and antioxidant properties. J Food Biochem. 2020; 45(3):e13423. doi: 10.1111/jfbc.13423

[ix] Verywellfit, Cranberry Nutrition Facts and Health Benefits.   Accessed September 7, 2022. 

[x] Klevay LM. Cardiovascular disease from copper deficiency – a history. J. Nutr. 2000;130(2S Suppl):489S-492S. doi: 10.1093/jn/130.2.489S

[xi] Zhao S, Liu H, Gu L. American cranberries and health benefits – an evolving story of 25 years. J Science Food and Agric, 2020;100(14):5111-5116. doi: 10.1002/jsfa.8882

One Response

  1. I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.

Leave a Reply

Your email address will not be published. Required fields are marked *

Susan started Savor Health after losing a close friend to a brain tumor and, through that experience, becoming aware of the significant unmet nutritional needs of people with cancer.  Struck by the fact that her friend was told “nutrition doesn’t matter” and “eat whatever you want,” Susan read the evidence-based literature on the subject, interviewed oncologists, oncology nurses and oncology dietitians, as well as patients and caregivers, and found that, in fact, nutrition does matter in oncology. Armed with solid scientific evidence supporting the clinical and quality of life benefits of proper nutrition, Susan left Wall Street and created Savor Health, an AI-based provider of personalized and clinically appropriate nutrition solutions for cancer patients, their caregivers and health enterprises. Susan brings to Savor Health over 25 years of industry experience in healthcare and business as well as expertise in strategy, finance and management.

Susan is an outspoken and tireless advocate for cancer patients receiving proper nutrition and nutrition support before, during and after treatment. She strongly believes that the U. S. healthcare system requires new innovation to transform it into a more holistic and integrated system of care whereby multiple disciplines coordinate care together for the benefit of the whole patient. As part of this, her goal is for nutrition to be an integral component of such an integrated cancer care delivery system.  Susan’s commitment to the field of oncology extends beyond Savor Health to volunteer work at Memorial Sloan Kettering Cancer Center in pediatrics and as a runner for Fred’s Team to raise money for research at Memorial Sloan Kettering. Susan participated in the Cancer Moonshot in June of 2016 where she was a breakout session group “igniter” tasked with starting and leading discussion. Susan’s first book, the Meals to Heal Cancer Cookbook, was published in March 2016.

In addition to her role as CEO of Savor Health, Susan speaks nationally about the importance of ensuring proper nutrition in the cancer patient and on topics including leadership and startups. She has been a speaker at the Harvard Medical School’s Career Advancement and Leadership Skills for Women in Healthcare, ESMO World Congress on GI Cancer, BioPharm America, AARP Live @50+, Lake Nona Impact Forum, and IIR ePharma Summit.

Prior to starting Savor Health, Susan had a successful career on Wall Street as a healthcare services investment banker working at prestigious firms including Donaldson, Lufkin & Jenrette, Wasserstein Perella and Robertson Stephens. Susan earned a B.A. from Duke University and M.B.A. from the University of Virginia’s Darden Graduate School of Business.

This will close in 0 seconds

Marissa Buchan is a registered dietitian, with advanced practice certifications in Oncology Nutrition (CSO) and Clinical Research (CCRP). She received her Bachelor’s degree in Psychology from Duke University, and Master’s of Science degree in Clinical Nutrition from New York University. Marissa worked for 10 years at Memorial Sloan Kettering Cancer Center in both the clinical research and nutrition departments.  In addition to counseling patients before, during, and after cancer therapy, she spearheaded nutrition-research efforts for the bone marrow transplant service. She has co-authored over 20 articles and has a particular interest in the role of nutrition on the intestinal microbiota and its impact on patient outcomes. When Marissa’s not wearing her lab coat, she’s in her apron whipping up healthy and delicious recipes that you can find on her blog, Get Off Your Tush and Cook.

Marissa is Chief Operating Officer of Savor Health where she leads operations working with the technology, clinical, and business development teams and management. Prior to assuming the role of COO in March 2020, Marissa was Vice President, Clinical Research and Operations at Savor Health where she worked closely with Savor Health’s Chief Medical Advisor, Scientific Advisory Board, and Clinical Operations Team to evaluate, design and conduct clinical research.  She also counsels patients on oncology nutrition issues and contributes to the Company website’s clinical content.

This will close in 0 seconds

Dr. DeFrance has a unique background including clinical interventional cardiologist, chief medical officer, educator, outcomes researcher and entrepreneur. He has expertise in Lifestyle medicine in which he was board certified in 2020 and is highly interested in the prevention and reversal of chronic disease. Dr. DeFrance also has expertise in appropriate utilization of technology in medicine, healthcare economics, value-based metrics, and educational design and delivery. He worked as Chief Medical Officer for HealthHelp, one of the largest specialty benefit managers in the US, and led large teams of healthcare professionals in writing evidence based appropriate care guidelines and rule sets which improve the quality and safety of medicine for over 20 million people in the US while also creating sustained savings in healthcare. He has also designed clinical decision support systems that are currently in use helping to improve patient care.

In 2018 Dr. DeFrance founded MedMentor Education, a company that provides state of the art CME content using the latest in eLearning science and online delivery platforms. Dr. DeFrance is also the founder and President of Digimedica, a consulting and educational design and delivery company for healthcare professionals, hospitals, and universities. He is passionate about creating systems to optimize knowledge transfer and has won numerous awards for teaching excellence during his career. He is an expert in cardiovascular CT imaging and has taught more than 3,000 physicians how to perform and interpret cardiac CT nationally and internationally and has lectured extensively on this subject.

Dr. DeFrance has a stellar reputation in the medical field and continues work to improve the quality and safety of patient care in the US.

This will close in 0 seconds

This will close in 0 seconds

Alyson is a registered nurse and is certified in oncology nursing (OCN) through the Oncology Nursing Society (ONS). She also has her certification as an ONS Biotherapy and Chemotherapy Provider. Alyson studied nursing at Thomas Jefferson University where she obtained her Bachelor’s of Science in Nursing (BSN). Since starting her nursing career in 2004, Alyson has had a strong dedication and commitment to oncology patients. She has worked inpatient specializing in Bone Marrow and Peripheral Blood Stem Cell Transplantation. Alyson currently works in outpatient oncology at the North Shore-LIJ Monter Cancer Center. Alyson is part of the clinical team at Savor Health where she counsels patients on oncology and oncology nutrition issues and contributes to website and other Savor Health content.

This will close in 0 seconds

Chelsey is a Registered Dietitian and Board Certified Specialist in Oncology nutrition (CSO). She completed her Dietetic Internship at Northwell Health, received her BS in Dietetics at the University of Wisconsin-Madison, and her MS in Nutrition at Stony Brook University’s School of Medicine. Chelsey works as an outpatient dietitian at Mount Sinai covering all of the downtown cancer services at Mount Sinai Beth Israel and Philips Ambulatory Care Center. Chelsey works with patients and families before, during and after treatment to optimize their nutrition through dietary counseling and support. Chelsey has experience counseling clients with a variety of diagnoses including breast cancer, lung cancer, prostate cancer, head & neck cancer, and more. Chelsey also enjoys sharing nutrition knowledge with her peers by running a monthly Employee Wellness program that showcases healthy topics, recipes and food demos.

This will close in 0 seconds

Michelle is a Registered Dietitian specializing in oncology. She works as a clinical dietitian at an ambulatory cancer center in New York City and is a consultant for Savor Health. She is passionate about educating oncology patients on the importance of nutrition during their fight against cancer and helping them to optimize their nutrition through all phases of treatment. Michelle received her Bachelor of Science degree in dietetics from the University of Wisconsin-Madison and her Master of Science degree in Clinical Nutrition from New York University.

This will close in 0 seconds

Denise Sievering is a Registered Dietitian who is board certified in Oncology Nutrition as well as Nutrition Support. A fluent Spanish speaker, Denise joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Denise holds a Bachelor of Science degree from Rutgers University, and completed her internship at New York Presbyterian Hospital (NYP). Denise started her career as a registered dietitian at NYP-Columbia University Medical Center, primarily covering inpatient Oncology units. Denise also holds a Master of Arts degree in Mental Health Counseling from New York University, and incorporates her advanced training in motivational interviewing and empathic listening in her patient encounters, particularly those whose lives have been forever changed by a cancer diagnosis. A New Jersey native, Denise now resides in sunny San Diego, CA where she works as a part-time outpatient Oncology dietitian at Scripps Health-MD Anderson Cancer Center, and also works as an inpatient dietitian at Kaiser Permanente. In her spare time, Denise can be found at a mom-and-pop taco shop, one of the many local craft breweries, and exploring her new city of San Diego with her husband and her rescue pup, Ripley.

This will close in 0 seconds

Karen is a Registered Dietitian, Board Certified Specialist in Oncology Nutrition and registered in New York as a Certified Dietitian Nutritionist. Fluent in Spanish, Karen joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Karen received her Bachelor of Science degree from Ithaca College and her Master of Science degree from Hunter College. She works as an outpatient oncology dietitian in New York. Karen often works with local community centers to host nutrition programs for cancer survivors and their families, leading classes on how to live healthier lifestyles throughout their continuum of care. The American Institute of Cancer Research selected to showcase one of her many programs at their conference in 2019. Karen has written for and lent commentary to various publications and truly enjoys teaching people how to eat better. She loves to cook and strongly feels that healthy food doesn’t have to taste bad.

This will close in 0 seconds

Allie is a Registered Dietitian and a Certified Specialist in Oncology (CSO). She joins Savor in 2023, bringing years of experience from the John Theurer Cancer Center in New Jersey, where she worked with patients with a variety of cancers. Her goal is to help people feel their best, both mentally and physically, when physical health challenges arise. She believes in the power of nutrition ever since the impact it made on her athletic career as a volleyball player during college. Allie graduated with her Bachelor of Science degree from University of Maryland-Baltimore County and has her Master’s degree in Human Nutrition from the University of Wisconsin Stout. She enjoys travelling, enjoying different cuisines, cooking, and hiking and other outdoor activities with her family and dog.

This will close in 0 seconds

Julia Penberg is a seasoned healthcare professional with more than 30 years of experience focusing on maximizing operational excellence, leading clinical program development and building strong cross-functional teams. Her previous roles include overseeing the performance of clinical managers and nurse practitioners across multiple markets within United Healthcare-Optum’s Medicare Advantage and dual-eligible special needs populations, payer outreach and program development at Mayo Clinic, ground level specialty hospital development and direct patient care as a family and dermatology nurse practitioner. Julia volunteered as an operating room nurse and nurse practitioner on several mission trips to Romania and was a support group leader for the Kansas City chapter of the International Myeloma Foundation. Her motivation throughout her career has been with wellness promotion, disease risk modification and ensuring the best patient experience across the health continuum. Ms. Penberg received an MBA from the University of Dallas; a MS in Nursing from the University of Kansas and a BS in Nursing from the University of Texas-Austin. She is board certified as a Family Nurse Practitioner.

This will close in 0 seconds

Rachel is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition (“CSO”). She joined NYP-Columbia as the outpatient oncology dietitian in 2020 after working at Jamaica Hospital Medical Center for two years. Rachel completed her dietetic internship through Keene State College in 2017. She is pursuing an MS in Integrative Nutrition at Stony Brook University and has a BS in Human Nutrition, Foods and Exercise from Virginia Tech. Rachel provides nutrition counseling to all types of oncology patients and helps them understand the mental and physical benefits of nutrition as an ally in their fight against cancer. In her free time she enjoys slow meals with family and friends, Pilates, and tending to her fire escape garden.

This will close in 0 seconds

Allie Werner is a Registered Dietitian at Fresenius Kidney Care where she provides medical nutrition therapy diet counseling to patients on Dialysis. She received her Bachelor’s Degree in nutrition from Indiana University and completed her Master’s Degree and dietetic internship at Loyola University Chicago. In her free time she enjoys spending time with friends and family, checking out the amazing food scene in downtown Chicago, and exercising on her Peloton bike.

This will close in 0 seconds

Immersed in the tech world for a decade, I've coded, led teams, and honed my skills in architecture and design. As a tech enthusiast, I've seamlessly woven through full-stack projects, fusing my love for code with the art of leadership.

This will close in 0 seconds

Mohit is a full-stack developer with expertise in Python and JavaScript, known for his efficient coding and ability to deliver scalable software solutions. His technical contributions are highlighted on GitHub and Stack Overflow, demonstrating his commitment to the tech community and problem-solving skills. With a solid educational foundation and a diverse project portfolio, Mohit excels at navigating complex challenges and is well-equipped to contribute to dynamic software projects.

This will close in 0 seconds

Rayna McCann is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition. She is a Registered Yoga Teacher and yoga4cancer certified. She received her BS in Nutrition at Penn State University and her MS from Stony Brook University. For work, Rayna wears many hats in the world of nutrition and worked for years in clinical settings focusing on oncology nutrition. She is also an Adjunct Professor and passionate about inspiring the future of dietitians. Throughout her career, she has received awards recognizing her dedication to patient safety and her contributions to improving malnutrition awareness. In 2022, Rayna was proud to accept the ‘Dietitian of the Year’ award through the Long Island Academy of Nutrition and Dietetics. Rayna has co-authored abstracts for poster presentations within the American Institute for Cancer Research conference, as well as, the Nutrition and Dietetics Food and Nutrition Conference Expo and subsequent publication. She has enjoyed authoring articles, including an article for The Cure magazine regarding Multiple Myeloma and nutrition. When Rayna is not participating in nutrition related activities, she is dedicated to dog rescue.

This will close in 0 seconds