What are the opening hours?

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

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!

03/11/2026

Learn more about Histamine Intolerance - a understudied condition that can be debilitating and challenging to identify.

Click the linktree in our bio to read the full article!

03/09/2026

Fiber Rice + Chicken Sausage + Cheesey Red Cabbage

Fiber Rice Recipe:
- Combine 1 cup white rice + 1/2 cup quinoa + 1/2 cup dried lentils and rinse well. Cook as you normally would 2 cups rice (optional to use bone broth/stock in place of water for extra protein and flavor)
- FYI rice freezes well! Freeze in one-cup silicone molds to make this meal even easier for you to throw together next time.

Chicken Sausage
- Chop and sauté until golden brown on both sides

Goat Cheese Cabbage Recipe:
- Sauté roughly chopped cabbage in pot on medium/high heat for a few minutes. Then add a 1/3 cup of white vinegar and 1/3 cup of water, turn down the heat to low and cover for a few minutes. Once the cabbage is at a consistency/firmness of your liking, uncover, turn up the heat, and let the rest of the water/vinegar dissolve. Add a few tbsp of plain goat cheese and mix into the cabbage.

This combo made for a super tasty, nutritious, and high fiber meal!

03/09/2026

Fun High-Fiber Fruity Salad Combo!

- Chopped leafy green base of choice
- Strawberries
- Goat cheese
- Blueberry vinaigrette
- Olive oil
- Pickled red onions
- Great Northern beans
- "Diversity Jar" blend - or any combo of chopped mixed nuts/seeds

This is a fabulous tasty veggie side for any meal!

03/05/2026

👋 Meet Jess — our new Registered Dietitian at Hleap Nutrition!

Whether you're juggling work, life stress, parenting, or just a packed schedule, Jess has got you covered for nutrition counseling! Jess is offering:

✅ Week-of availability
✅ Both in-person and virtual nutrition counseling
✅ Both daytime and evening availability
✅ Nutrition counseling and support for:

Diabetes & Prediabetes
Weight management
Polycystic Ovarian Syndrome (PCOS)
Fertility
Pregnancy
Post-Pregnancy / Lactation Support
Pediatrics / kids
"Picky Eating" including food and texture aversions

Keep reading for more information about Jess and her approach to nutrition counseling!

📅 Ready to prioritize your health? Sign up with Jess today — link in bio!

02/23/2026

Genius idea from

1. Combine 1 cup of white rice + 1/2 cup quinoa + 1/2 cup dried lentils and rinse well.
2. Cook as you normally would 2 cups rice (Optional to use bone broth/stock in place of water for extra protein and flavor)
3. You're left with a tasty high fiber/protein rice!

FYI rice freezes very well! Freeze in one-cup silicone molds to make your life easier. Next time you're in need of a serving of carbs, defrost what you need in the fridge overnight and then tomorrow, you're ready to go. The Hleap Nutrition moto is to work smarter, not harder. This is one of our favorite ways to do just that!

02/20/2026

Tempeh, my new obsession.

Tempeh is truly a superfood. It is affordable, relatively fridge-stable, super high in protein (and vegan, which is a hard combo to find), and very high in fiber. Tempeh is a brick of fermented soy beans, which gives you a slightly nutty flavor and all the benefits of soy consumption, without the labor of tofu prep.

My favorite way to prepare tempeh is to chop into medium pieces and sauté in oil on either side until golden grown. Remove from heat and mix in BBQ sauce (my personal favorite is Bachan's Japanese BBQ). This is absurdly simple and makes for the easiest side protein dish to pair with salads, stir fries, soup, etc.

02/14/2026

Vitamin D is the most common micronutrient deficiency worldwide. Check out our newest article to learn more about vitamin D, where it comes from, where to find it in the diet, how much you need to consume, and how to get enough.

(link to articles in bio)

02/13/2026

Blueberry Vinaigrette Goat Cheese Salad

- Romaine
- Blueberry vinaigrette (bought pre-made)
- Extra Virgin Olive Oil
- Pickled red onions (make ahead of time: thinly slice red onion and leave in contain with a mix of apple cider vinegar, rice wine vinegar, distilled white vinegar, splash of water sugar, black pepper, garlic powder, +/- any other seasonings you desire)
- Great Northern Beans (you can use any bean, but this one is my favorite!
- Canned heart of palm
- Goat cheese
- Strawberries
- Walnuts

Chop, mix, and enjoy! Easy flavorful vibrant salad!

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!

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 )

02/04/2026

Lox on toast w red onions and micro greens!

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.

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

http://www.hleapnutrition.com/

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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!

Hleap Nutrition

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