Hleap Nutrition

Hleap Nutrition My name is Claudia Hleap-Knight and I am a Registered Dietitian (RD) and Diabetes Educator (CDCES) in Philadelphia and New York!

Keep reading for recipes, educational content, and realistic/sustainable nutrition tips! ​My name is Claudia Hleap-Knight and I am a Registered Dietitian (RD) and Diabetes Educator (CDCES) in Philadelphia and New York! At Hleap Nutrition we are passionate about food and strive to make food equally enjoyable and nutritious.
​
Our food philosophy is that we should enjoy the food we eat while taking care of our bodies. I am all about recipes that are simple, tasty, accessible, quick, and easy to prepare. I hope that by keeping a running record of my recipes I can inspire others to cook balanced meals for themselves. At Hleap Nutrition we specialize in Diabetes, Polycystic Ovarian Syndrome (PCOS) and weight management. We provide one-on-one nutrition counseling, which is usually 100% covered by insurance plans! If you have any questions about the services we offer or insurance coverage, please reach out.
​
Keep reading for recipes, educational content, and realistic/sustainable nutrition tips!

Packed meals for the day;Breakfast = Greek Yogurt + Stewed Apples + Chopped Nuts / "Diversity Jar" blend + Sprinkle of o...
02/07/2026

Packed meals for the day;

Breakfast = Greek Yogurt + Stewed Apples + Chopped Nuts / "Diversity Jar" blend + Sprinkle of oats

Lunch = Spinach Artichoke Quiche (purchased pre-made) + Yellow Turmeric Cabbage + Chicken Sausage

Packing meals does not have to be boring or labor intensive! Work with our Registered Dietitians to come up with easy meals that work for you. Your meals need to be tasty, well-balanced, and easy to prepare in order to set you up for long term sustainable success!

NUTRITION AND CANCER PREVENTIONHannah Rettaliata MS, RD, CSO, CNSC has developed a 40-minute presentation on cancer prev...
02/06/2026

NUTRITION AND CANCER PREVENTION

Hannah Rettaliata MS, RD, CSO, CNSC has developed a 40-minute presentation on cancer prevention from a nutrition and wellness perspective. Hannah covers the basics of:

- What is cancer?
- What do weight and nutrition contribute to cancer risk?
- Do specific foods increase or decrease cancer risk?
- What changes can I make to my diet to reduce my risk?

Hannah covers all these topics and wraps everything up with some myth busters!

Hannah will leave you with actionable steps to reduce your risk.

To sign up for this 40-minute, $25, self-paced presentation click the "nutrition courses" link in our bio or go to (https://www.hleapnutrition.com/product-page/cancer-prevention )

Lox on toast w red onions and micro greens!
02/04/2026

Lox on toast w red onions and micro greens!

Vanilla Chia Pudding + Stewed Apples = The perfect pre and probiotic combo!Vanilla Chia Pudding: Ingredients:- Fairlife ...
01/23/2026

Vanilla Chia Pudding + Stewed Apples = The perfect pre and probiotic combo!

Vanilla Chia Pudding:

Ingredients:
- Fairlife skim milk, 1 cup (13 gm PRO) or if you prefer plant based, try soy milk for extra protein (7 gm/cup)
- Chia Seeds, 1/4 cup
- Vanilla extract, 1 tsp
- Maple syrup (if needed depending on the sweetness of protein powder)

Directions: Mix everything (except for fruit) thoroughly (or blend) and then leave in the fridge overnight. The next morning you'll have a high fiber pudding at the ready. Top with fresh strawberries or blueberries for added texture and sweetness! If you blend all the ingredients during prep you'll be left with a smooth pudding consistency. Otherwise, it'll be more like a rice pudding consistency.

This recipe (before added fruit) contains 17 gm dietary fiber!!!

Stewed Apples:

Apples
Cinnamon
Water
Maple syrup
Vanilla extract
Brown sugar
Flax powder (mix in at the end)
Chopped pecans
Optional - oats

Sauté chopped apples and cinnamon +/- oats with a little splash of water until desired consistency is reached. Add maple syrup, vanilla extract, brown sugar, pecans and mix well. Once removed from the heat, mix in flax powder.

Store this in the fridge and add as a topping to chia pudding throughout the week.

Get a registered dietitian's take on the new 2025-2030 Dietary Guidelines for Americans in Hleap Nutrition's newest arti...
01/16/2026

Get a registered dietitian's take on the new 2025-2030 Dietary Guidelines for Americans in Hleap Nutrition's newest article on our website (link in bio)

-2030

Shish*to Air Fryer Recipe!This is one fo my favorite easy veggie recipes to make on a busy weeknight. 1. Preheat air fry...
01/16/2026

Shish*to Air Fryer Recipe!

This is one fo my favorite easy veggie recipes to make on a busy weeknight.

1. Preheat air fryer to 400 degrees F
2. Clean peppers, dry, and toss in sesame oil + truffle salt + black pepper
3. Cook on 400 degrees for 8 minutes

That's it! Couldn't be easier! 1/10 peppers has a little kick to it, but not very spicy at all. As a medium spice gal, I am a huge fan of these.

Packed yogurt parfait (there’s Greek yogurt under all the berries)Side compartment of my homemade granola recipe (previo...
01/15/2026

Packed yogurt parfait (there’s Greek yogurt under all the berries)
Side compartment of my homemade granola recipe (previously posted) + chopped nuts (diversity jar - IYKYK)

Love these 2-part Tupperware for recipes/meals like this. It makes it much easier to make a meal with multiple parts, which is my favorite kind of meal 👌

Short-term sale. Long-term nutrition skills.Nutrition 101 is discounted for the holidays: https://www.hleapnutrition.com...
01/07/2026

Short-term sale. Long-term nutrition skills.

Nutrition 101 is discounted for the holidays: https://www.hleapnutrition.com/category/nutrition-courses

Use HLEAP26 for 30% off our Nutrition 101 Fundamentals course. This discount code will be valid through the end of January 2026 (1/31/2026)

What Is the Hleap Nutrition 101 Course?

This 1-hour, self-paced course is designed for anyone who wants a clear, practical introduction to nutrition. You’ll walk away with a solid understanding of:

- What a balanced meal actually looks like
- How protein, carbs, and fats work together to support energy and fullness
- Simple ways to support blood sugar balance throughout the day
- Practical meal and snack ideas that fit your schedule and lifestyle

Who Is This Course For?

This course is a great fit if:
- Your insurance only covers a limited number of nutrition visits per year
- You want the basics covered before your first appointment, so we can focus on your specific needs
- You’re looking for a more affordable option than regular out-of-pocket sessions

When you’ve completed Hleap Nutrition 101, we can use your appointment time to go straight to the issues that matter most to you—rather than spending time on general nutrition education.

How It Works

- Purchase the 1-hour, self-paced online course
- Complete it in one sitting or one short chapter at a time
- Watch on your own schedule; pause and rewind as needed
- Perfect whether you’re brand new to nutrition or just need the essentials explained clearly

For more information about our course, or to use your discount code and sign up now, go to https://www.hleapnutrition.com/category/nutrition-courses (link in bio)

























Tofu feta Recipe from - a super fun account with vegan recipes!- Firm tofu, 200 gm (pressed as much as possible OR when...
01/06/2026

Tofu feta Recipe from - a super fun account with vegan recipes!

- Firm tofu, 200 gm (pressed as much as possible OR when crumbling with your hands, hold a paper towel to absorb extra moisture)
- Olive oil, 3 tbsp
- Lemon juice, 1 tbsp
- Miso paste, 1 tsp
- Apple cider vinegar, 1 tsp
Garlic powder , 1 tsp
- Nutritional yeast, 1 tsp
- Oregano (dried), 1 tsp
- Salt, to taste

1. Mix all marinade ingredients in a Tupperware until well combined (everything except for tofu)
1. Crumble tofu into small chunks with your hands, until a feta-like consistency is achieved. While crumbling, keep a paper towel in hand to absorb extra moisture from the tofu. Add crumbled tofu to marinade mixture and mix well.
3. Allow tofu to sit in the marinade for at least 1 hour before using (the longer the better)

You can use this recipe in place of feta on salad, pasta, and stir fries, as a way to increase protein and omega-3 fatty acids, while decreasing saturated fat intake!

Lemon Cashew Bar Recipe from For those of you who've already discussed dessert with me, you know I'm a big fan of a tast...
01/05/2026

Lemon Cashew Bar Recipe from

For those of you who've already discussed dessert with me, you know I'm a big fan of a tasty frozen option. Having dessert frozen takes the pressure off and allows you to enjoy your sweets without the "limited time mentality" approach. You can have dessert when you want it, as opposed to having dessert around, making it time to have dessert.

Base:
- Mixed nuts, 1.5 cups (almonds, walnuts, cashews, etc) 200 gm
- Pitted dates, 1.5 cup, 200 gm

Filling:
- Raw cashews, 2 cups (soaked for at least 4 hours) 450 gm
- Coconut milk, 1/2 cup, 100 gm (optional to use wholemilk for more protein and less saturated fat)
- Sweetener, 1/4 cup
- Juice of 2 lemons (1/4-1/3 cup)
- Lemon zest (for topping)

1. Blend nuts and dates until sticky and combined and press into parchment lined recantular pan or Tupperware .
2. Blend soaked cashews with milk of choice, lemon juice., and sweetener, until creamy
3. Pour over base and smooth out the top
4. Sprinkle lemon zest on top and freeze for at least 4 hours.
5. Slice into bars when you're ready to serve.

If a resolution feels exhausting, it probably won’t last.Sustainable habits beat extreme goals every time.Learn how to b...
01/04/2026

If a resolution feels exhausting, it probably won’t last.
Sustainable habits beat extreme goals every time.

Learn how to build nutrition changes that actually stick in our Nutrition 101 Course — now discounted through the end of January.

Use HLEAP26 for 30% OFF!

https://www.hleapnutrition.com/category/nutrition-courses (link in bio)

In one of the modules in the Hleap Nutrition 101 course we discuss realistic and sustainable goal setting. This is key in making routine and behavior changes, and is something that does not get as much attention as it deserves. Working with our dietitians will not only provide you with the nutrition science and education you need to see success, but with the psychological principles that facilitate action and sustainable behavior change!

Set yourself up for long term success by starting with our nutrition 101 course and following up with 1-on-1 sessions with out registered dietitians!

























Kitchen Sink Pasta Dinner = to use up all the random leftovers in my fridge/pantry- BRAMI pasta (higher protein/fiber, b...
01/03/2026

Kitchen Sink Pasta Dinner = to use up all the random leftovers in my fridge/pantry

- BRAMI pasta (higher protein/fiber, but honestly tastes like regular white pasta)
- Mushrooms (I used rehydrated mushrooms to make life easier)
- Leftover 1/2 onion (chopped)
- Random frozen veggies I had on hand (broccoli, cauliflower rice, peas, corn)
- Leftover bits of spinach
- Great Northern Beans (canned)
- Artichoke hearts (canned)
- Chicken Sausage
- Leftover Pesto (frozen)
- Small amount of leftover curry from an Indian restaurant (made this insanely flavorful) - of course this is completely optional and just my way of using up what I had in the fridge - you could replace with extra pesto

Pasta gets a mixed reputation, but its one of my favorite vessels to use up leftover bits from my fridge. As long as you mix pasta with a bunch of different vegetables and a source of protein, you can quickly make a balanced meal!

Address

100 North 18th Street, Suite 300
Philadelphia, PA
19102

Opening Hours

Monday 9am - 6:30pm
Tuesday 9am - 7:30pm
Wednesday 8am - 9pm
Friday 8am - 6:30pm
Sunday 12pm - 7:30pm

Telephone

+12158218705

Website

Alerts

Be the first to know and let us send you an email when Hleap Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Hleap Nutrition:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

Meet Claudia:

​My name is Claudia and I am a Registered Dietitian living and working in Philadelphia, PA. As a Registered Dietitian, I am professionally trained to optimize my patients' wellness by translating nutrition knowledge and research into practical, individualized solutions. I work with clients by providing nutrition counseling and medical nutrition therapy that facilitates behavioral change and improves clinical symptoms. ​ I work with a variety of patients and disease states, but specialize in Diabetes and weight management. I also counsel patients in the management of Irritable Bowel Syndrome, Polycystic Ovarian Syndrome, Irritable Bowel Syndrome, and Oncology. ​ I am able to cater to your individual health and nutrition concerns. If you are an individual who wants to improve your health through nutrition, but you do not fall into any of the above categories, please don't hesitate to get in touch with me!