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!

This is the easiest meal of all time and exemplifies the benefit of having frozen food on hand. The first step is unders...
06/03/2026

This is the easiest meal of all time and exemplifies the benefit of having frozen food on hand. The first step is understanding what to eat. The next step is making it as easy as possible to hit those goals.

- Ground meat (you can defrost overnight to make this a grocery-run-free meal or buy fresh)
- Frozen mixed veggies (mushroom, string beans, corn, peas, broccoli, cauliflower)
- Herbs (any fresh chopped herbs you have on hand), optional
- Pre roasted baby potatoes (either pre cook on your own or buy frozen precooked wedges)

1. Add meat to a pan with seasonings of choice: garlic (either garlic powder or frozen chunk of pre-pureed frozen garlic), onion powder, smoked paprika, black pepper, salt, and any other seasonings you enjoy. Add a lot, since these will be the seasonings used for your veggies too.

2. Once the meat has cooked through, add all frozen veggies and mix everything together until fully cooked through.

3. Remove from heat and enjoy! This one-pan meal is easy, quick., nutritious, diverse, affordable, and customizable, since you can use any kind of ground meat, seasonings, and frozen veggies that you like!

Spring Roll in a Bowl Recipe• Radicchio • Red rimmed Bibb lettuce• Arugula • Micro greens• Scallions• Cilantro• Dill• Ba...
06/02/2026

Spring Roll in a Bowl Recipe

• Radicchio
• Red rimmed Bibb lettuce
• Arugula
• Micro greens
• Scallions
• Cilantro
• Dill
• Basil
• Boiled cubed tofu (boil in heavily salted water for 3 minutes, strain, and allow to cool)
• Vermicelli rice noodles (cooked)
• Defrosted shelled edamame

Peanut sauce
• Peanut butter
• Mirin
• Coconut aminos
• Soy sauce
• Lime juice
• Rice vinegar
• Splash of water to thin it out
• Spicy crunchy chili oil
(microwave and mix in increments until peanut butter is softened)

This combo is highly nutritious, packed with many micronutrients and phytochemical diversity. This was delicious as a salad and would be even better wrapped up in rice paper wraps, I was just not feeling up to the extra step of rolling everything up!

The Hleap Nutrition team had a great time meeting Philadelphia Museum of Art employees at the Art Museum Health and Well...
05/28/2026

The Hleap Nutrition team had a great time meeting Philadelphia Museum of Art employees at the Art Museum Health and Wellness expo. We represented our favorite brands and let employees know that with Independence Blue Cross (IBX) Personal Choice, everyone get at least 6 visits with a dietitian every calendar year 100% covered by insurance as a preventative service. Certain IBX plans will either cover 10 or unlimited visits!

To determine how many visits your insurance plan covers, use our insurance guide, linked here (https://www.hleapnutrition.com/insurance-coverage).

Please be in touch if you would like the Hleap Nutrition dietitians to come to your gym, fundraising event, bib pickup, race, or company for an event, health fair, presentation, and/or to raise awareness of your company’s nutrition coverage. We also provide on-site nutrition counseling for local Philadelphia companies.

Coconut Quinoa Porridge • Quinoa (cooked in Fairlife skim milk instead of water for extra protein. For a vegan option, u...
05/27/2026

Coconut Quinoa Porridge

• Quinoa (cooked in Fairlife skim milk instead of water for extra protein. For a vegan option, use soy milk)
• Diversity jar nut seed blend (you can use any chopped nuts and seeds, but I used pecans, walnuts, pumpkin seeds, flax powder, chia seeds)
• Berries of choice
• Small splash coconut extract
• Sweetener of choice (maple syrup, honey, stevia, or palm sugar)
• Extra Fairlife skim milk post-cooking to achieve porridge consistency

1. Cook quinoa according to package instructions, but use Fairlife skim milk in place of water.

2. When the quinoa is done cooking, add a small splash of coconut extract, an extra splash of Fairlife milk, sweetener, optional protein powder, and mix everything together.

3. When you’re ready to eat, add your coconut quinoa to the bowl and top with berries and nut/seed blend. Enjoy!

Polycystic o***y syndrome (PCOS) has been officially renamed Polyendocrine Metabolic Ovarian Syndrome (PMOS). The new na...
05/12/2026

Polycystic o***y syndrome (PCOS) has been officially renamed Polyendocrine Metabolic Ovarian Syndrome (PMOS).

The new name, Polyendocrine Metabolic Ovarian Syndrome (PMOS), was announced this month and published in The Lancet, with groups including the Endocrine Society noting that the old PCOS name overemphasized ovarian cysts and underrepresented the metabolic, hormonal, skin, mental health, and reproductive impacts.

The new name recognizes that PMOS is a complex condition involving endocrine, metabolic, reproductive, dermatological and psychological health.

Learn more about the condition PCOS / PMOS in the articles section of our website (link in bio)!

Chicken Caesar High-Fiber Wrap- Rotisserie chicken - Chick peas- Caesar Dressing - diluted with red wine vinegar for les...
05/04/2026

Chicken Caesar High-Fiber Wrap

- Rotisserie chicken
- Chick peas
- Caesar Dressing - diluted with red wine vinegar for less calories/serving
- Red onion
- Avocado
- Whole Wheat Mission Carb Balance Tortillas (30 gm fiber/tortilla!!!)

One wrap contains: 593 calories, 36 gm fiber, 41 gm protein - thats amazing! Of course, these values will depend on exactly how much dressing and chicken you use, but shouldn't vary too dramatically, since there is only so much room in each tortilla.

Pickled veggie recipe from This is a fabulous way to prep your veggies and give them a longer fridge life. This is a gre...
04/30/2026

Pickled veggie recipe from

This is a fabulous way to prep your veggies and give them a longer fridge life. This is a great snack, perfect chopped and added to salads, tacos, or as a side dish!

I am always looking for ways to make eating vegetables quick, easy, and affordable - this is a great option, especially for the upcoming hot summer months!

https://themodernnonna.com/quick-pickled-veggies/

Looking for a dietitian near me in Philadelphia? Hleap Nutrition offers in-person and virtual nutrition counseling for d...
04/29/2026

Looking for a dietitian near me in Philadelphia? Hleap Nutrition offers in-person and virtual nutrition counseling for diabetes, weight management, and PCOS. We are one of the highly rated practices in the city with hundreds of verified patient reviews on google and zocdoc.

Go to the link in our bio to learn why we're the practice for you!

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!

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

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

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+12158218705

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