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!

Puréed bulk ginger - easy kitchen hack to save you time and money while increasing the flavor of your meals!1. Bulk peel...
04/27/2026

Puréed bulk ginger - easy kitchen hack to save you time and money while increasing the flavor of your meals!

1. Bulk peel ginger
2. Add to food processor and blend until smooth / pureed
3. Add to gallon ziplock bag (or silicone ice cube tray) and score with the back of a knife to divide into easily breakable sections. Then move to the freezer.
4. Once frozen, you can easily break off a piece of pureed ginger to add to soups, stir fries, teas, or any dish where ginger is required but too laborsome to chop fresh

This has added more aroma and taste to all my meals when I use this. I use this hack with garlic too!

Spatchcock chicken recipe from , page 154. Spatchcocking is a great way to save time in the kitchen without sacrificing...
04/24/2026

Spatchcock chicken recipe from , page 154. Spatchcocking is a great way to save time in the kitchen without sacrificing taste or health. Spatchcocking is removing the backbone of the chicken so it can lie flat and cook much faster. I’ve also made this exact chicken recipe, but on baby potatoes and baby carrots as another easy dinner combo.

I don't love the name of this book, but I appreciate these recipes that prioritize minimal ingredient simple nutritious cooking!

We’ve all heard some version of the same thought: I know exercise is important, but I just don’t have the time. The good...
04/22/2026

We’ve all heard some version of the same thought: I know exercise is important, but I just don’t have the time. The good news is that movement does not have to happen in one long gym session to be worthwhile. Adults should still aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week, but the CDC notes that activity can be broken into smaller chunks of time, and some movement is better than none.

Exercise snacks are short bursts of movement that may improve heart health, blood sugar, and fitness. Learn how to use them in real life!

Link to article in bio!

Tempeh Tacos1. Add oil to pain on medium heat 2. While the oil heats, add chopped white onion to pan and grate tempeh br...
04/17/2026

Tempeh Tacos

1. Add oil to pain on medium heat
2. While the oil heats, add chopped white onion to pan and grate tempeh brick with a cheese grater.
3. Add grated tempeh to oil in pan and mix in packet of taco seasoning. Sauté on medium heat until golden brown/crispy.
4. Add to warmed taco with your toppings of choice. My go-to's are:

- Pickled red onions
- Avocado
- Chopped tomatoes/pico
- Black Beans
- Salsa
- Hot sauce
- Chopped cilantro

Tempeh is a superfood! It is high in plant-based protein (as high in protein per volume as chicken) and high in fiber (6 gm fiber/3 oz). It is affordable and fridge-stable, so it's easy to keep as a backup in the fridge without having to run out regularly for groceries.

There are many ways to enjoy tempeh, this is a creative one that blends easy into the rest of the meal!

Italian Dense Bean Salad RecipeFinely chop:• Green cabbage• Zucchini• Red onion• Radishes• Red bell pepper• Roasted red ...
04/16/2026

Italian Dense Bean Salad Recipe

Finely chop:

• Green cabbage
• Zucchini
• Red onion
• Radishes
• Red bell pepper
• Roasted red peppers
• Mixed olives
• Oaxaca cheese (or mozzarella or finely chopped firm tofu)
• Cilantro
• Parsley
• Dill
• Black pepper
• Splash olive juice/brine (in place of salt)
• Lemon juice
• Red wine vinegar
• Tiny bit of honey
• Olive oil
• LOTS of Italian seasoning
• Great northern beans
• Canned heart of palm
• Canned artichoke hearts
• Optional avocado

Drain beans before you start chopping to ensure they’re as dry as possible when adding at the end. Nothing is specifically measured out and I make the dressing directly in the salad to taste!

This paired perfectly with any protein dish. You can mix meat in or enjoy a side protein. Instead of adding protein to the salad up front, only add when you’re going to eat it, this will help extend the salads life in the fridge.

What Is Diabetes? Types, Symptoms, Causes, and Support From a Registered Dietitian and Diabetes Educator.Click the link ...
04/15/2026

What Is Diabetes? Types, Symptoms, Causes, and Support From a Registered Dietitian and Diabetes Educator.

Click the link in our bio for the full article!

Tuna Poke Bowl with: - Wasabi tobiko - Avocado - Pickled ginger - Rice/quinoa combo - Shelled edamame- Sautéed zucchini ...
03/14/2026

Tuna Poke Bowl with:

- Wasabi tobiko
- Avocado
- Pickled ginger
- Rice/quinoa combo
- Shelled edamame
- Sautéed zucchini and radishes (random, I know, but I had leftovers and was trying to use them up) in dashi and light soy sauce.
- Sushi grade tuna from
- Sriracha mayo
- Furikake seasoning

Pesto Cubes- Tightly packed fresh basil leaves, 2 cups- Extra-virgin olive oil, 1/2 cup- Nuts (I use a combo of finely c...
03/13/2026

Pesto Cubes

- Tightly packed fresh basil leaves, 2 cups
- Extra-virgin olive oil, 1/2 cup
- Nuts (I use a combo of finely chopped pine, almond, cashews, pecans), 1/4 cup
- Garlic, 2 cloves chopped
- Kosher salt, to taste
- Parmesan (or nutritional yeast, usually I do 50/50), 1/2 cup

Blend everything together in a food processor until smooth and well combined. Portion into silicone ice cube tray and freeze overnight. Next day, remove from the silicone mold and relocate to a labelled ziplock bag. Press as much air out of the bag as possible and store it in the freezer for a quick and easy long term supply of homemade pesto! You can use this in pastas and marinades!

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

Fiber Rice + Chicken Sausage + Cheesey Red CabbageFiber Rice Recipe:- Combine 1 cup white rice + 1/2 cup quinoa + 1/2 cu...
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!

Fun High-Fiber Fruity Salad Combo!- Chopped leafy green base of choice- Strawberries- Goat cheese- Blueberry vinaigrette...
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!

👋 Meet Jess — our new Registered Dietitian at Hleap Nutrition!Whether you're juggling work, life stress, parenting, or j...
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!

Address

100 N. 18th St, Suite 300
Philadelphia, PA
19103

Opening Hours

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

Telephone

+12158218705

Website

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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!