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Hleap Nutrition

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

11/14/2025

Salmon Poke Bowl

- Sushi grade fish (from )
- Tobiko (also from )
- Avocado
- Cucumber
- Scallions
- Furikake seasoning
- Sriracha / Sriracha mayo
- Edamame (I buy frozen and shelled and defrost in the microwave to make my life easier)
- White Rice (I use 2/3 white rice, 1/3 quinoa to increase protein and fiber intake)

One of my favorite things about the raw poke bowl is that this recipe takes absolutely NO cooking (as long as you pre-cook your rice) ! I just combine everything together and enjoy +/- low-sodium soy sauce. This is a high protein and fiber meal that is packed with omega-3 fatty acids, between the salmon and tobiko.

Tobiko are fish eggs, and contain very high levels of omega-3 fatty acids. A large majority of people are not consuming the omega 3's they need from their diet. 2 tbsp serving of tobiko contains over the minimum recommended targets for EPA and DHA dietary fats for adults.

11/12/2025

Stewed Apples with Greek Yogurt

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 greek yogurt throughout the week.

This is a fabulous prebiotic/probiotic combo. Prebiotics are the fiber necessary to support the life and growth of healthy bacteria in the gut. While consuming probiotic strains with the fiber and fuel they need to survive, you're setting your gut up for success!

11/10/2025

Read Hleap Nutrition's newest article on: Frequently asked questions and answers about insurance coverage for nutrition counseling.

Keep reading to learn what’s covered, whether there will be copays or out of pocket costs, what our out-of-pocket costs would be (depends on the provider), whether referrals are needed with your insurance plan, whether telehealth is covered, whether HSA/FSA cards can be applied to out-of-pocket costs, and other affordable nutrition counseling options, including our Nutrition 101 course.

To access the article, use the following URL: https://www.hleapnutrition.com/post/insurance-faqs-for-nutrition-counseling

11/05/2025

Spaghetti Squash w Lazy Bolognese + Roasted Squash Seeds

Ingredients (Spaghetti Squash w Lazy Bolognese)
- Spaghetti squash
- Raos marinara sauce
- Ground meat of choice, 1 lb
- Parmesan
- Onion, chopped
- Garlic, chopped
- Basil (optional garnish)

Ingredients (Roasted Seeds)
- Cleaned and dried seeds
- Seasoning blend (I used adobo)
- Spray oil

1. Preheat oven to 400 degrees F
2. Cut squash in half lengthwise and scoop out the goopy inside bits
3. Drizzle oil + salt + pepper
4. Turn upside down (with the interior of the squash facing the baking baking sheet) and bake for 40 minutes (until you can pierce the back with a fork easily)
5. While cooking the squash, sautée chopped onions and garlic. Once aromatic, add ground meat of choice (I used turkey, but you can use whatever you want) and cook through. Once finished, add marinara sauce (Raos is superior) and mix until well combined and heated up.
6. Once the squash is done, remove from oven and allow to cool for a minute. Then with a fork, shred the inside of the squash until the innards are spaghetti-like. Top with with your meat sauce and garnish with basil and parmesan!

Roasted Seeds:

Clean seeds, remove squash pulp, and dry well. Then spray with avocado oil and add seasoning blend (I used adobo) and roasted on 300 degrees F for ~30 mins (not perfectly timed, I kept tasting them until they felt done about every 10-15 mins).

This dish was insanely delicious, super easy to make, involved minimal cleanup, and was super nutritious. I also love any recipe where I can use all the parts of the food and minimize food waste! I finished the squash days ago, but I'm still enjoying snacking on the seeds!

11/03/2025

BBQ Tofu

Chop and marinate cubed tofu 24 hrs in sauce of choice (my favorite is Bachan’s Original Japanese BBQ Sauce)

Sautée/light fry on medium heat on both sides until crispy, then pour the leftover marinade on top of the now cooked tofu, mix, and turn off the heat. This couldn’t be easier and is such a tasty way to work in more plant based protein!

10/25/2025

What Is a Healthy Hemoglobin A1c Level? Symptoms of Elevated A1c, Defined Ranges, Targets, & Next Steps

Learn more about hemoglobin A1c (HbA1c): What is it? What are symptoms of elevated A1c? Who is at a higher risk of developing elevated blood sugars and A1c? How to manage and treat elevated blood sugar levels? Keep reading for more information:

https://www.hleapnutrition.com/post/hba1c

10/15/2025

Mung Bean Curry Recipe

This recipe has been in development for months. I wanted to play around with the ingredients to increase protein and fiber, while decreasing saturated fat content. This original recipe was made with full-fat coconut milk, which is high in calories and saturated fat. While this is of course fine when consumed in moderation, I wanted to make this recipe something I could have frequently and rely on brainlessly to help me stay on track with my fiber and protein goals.

One discovery I've made is being able to replace the coconut milk with Fairlife milk (either 0% or 2 % fat, depending on your preference). This has dramatically decreased calorie and fat content, while increasing protein content. I add a small splash (I've never actually measured it out, I just keep it small knowing I can always add more if needed) of coconut extract. This helps to maintain the background coconut flavor without contributing as many calories.

One other benefit of this recipe is that it freezes well! I use 1-cup silicone molds to freeze the curry in individual servings for future quick grab and go meals. I will defrost one serving in the fridge overnight and then have it at the ready for an easy part of my lunch or dinner!

Keep reading for one of my favorite recipes:

Ingredients:

• Mung Beans, 1 cup
• Fairlife skim (or 2%) milk, 14 oz
• Coconut extract, 1 small splash
• Water, 4 cups
• Lime Juice, 1⁄2 lime
• Ground Coriander, 2 tbsp
• Salt, 1 tsp
• Turmeric, 1 tsp
• Cayenne pepper, 1⁄2 tsp (optional)
• Whole Cumin Seeds, 1 tbsp
• Crushed tomatoes, 14 oz can
• Garlic, chopped, 9 cloves
• Spinach, 2 cups chopped finely
• Cilantro, 1⁄2 cup chopped finely
• Ginger, chopped, 2 tbsp
• Coconut extract
• Avocado oil, 4 tbsp

Check out the full recipe on our website, at https://www.hleapnutrition.com/post/mung-bean-curry

10/14/2025

Are you looking for an outpatient nutrition counseling position with flexible hours and room to grow?

Hleap Nutrition is currently looking to hire a part-time (with the potential to grow to full-time) registered dietitian for outpatient nutrition counseling.

For more information about the available position and this private practice growth opportunity, please check out the job listing on our website here: https://www.hleapnutrition.com/job-posting

09/19/2025

Frozen cherries!

You can buy frozen pitted cherries, and defrost them (10-15 seconds) to make the perfect, sorbet-esc snack / dessert! You can eat them solo, blend into smoothies, or add to Greek yogurt bowls.

09/15/2025

Rotisserie Chicken Salad with Tofu Hummus (aka "Tummus")

Chicken salad:

• Rotisserie chx chopped
• White /red onion
• Dill
• Cucumber or celery for crunch
• Very optional, but I added chopped lupini beans for more texture, protein, and fiber

Tummus:

• Silken tofu, 2/3 block
• Chickpeas, 1.5 cups (1 can)
• Lemon juice, 2 tbsp
• Red wine vinegar, 1 tbsp
• Tahini, 1/4 cup
• Salt, 1/2 tsp
• Ground cumin, 1/2 tsp
• Smoked paprika
• Optional garnishes: parsley +/- olive oil

Just blend everything together and once you reach desired taste, add slowly but surely to the chicken salad until you reach your desired consistency.

09/13/2025

Mushroom spring roll recipe from (slightly adjusted) served with spicy crunchy chili. I have been obsessed with this recipe. It is so easy to make and extremely satisfying and filling! I made a few small changes to the original recipe:

• 1/2 block tofu (either pre-chop or mush into smaller pieces while in the pan with the back of the spatula)
• 1.5 cups mushrooms, minced
• Garlic, 1 tbsp minced (or use powder)
• Soy sauce, 2 tbsp
• Scallions, 1/4 cup finely chopped
• Chili flakes, 1 tsp
• 5 spice powder, 1/2 tsp
• Rice papers to make spring rolls
• Shirataki noodles, 1 bag

Add everything (except noodles and rice paper rolls) to a pan and cook until softened. While this is cooking, rinse shirataki noodles and dry them. Once both pieces are ready, soak each rice paper roll for ~12 seconds, place a small serving of the mushroom/tofu mixture and the noodles in the center of the roll and roll it up like a burrito! (You can always look up a YouTube video on how to best roll up a spring roll). Once you’ve rolled up however many rolls you want, dip in crunchy chili sauce and enjoy!

I’ve practically been living on these rolls lately. While it can take a while to roll up each spring roll, it’s easy to pre-cook the mushrooms ahead of time: this way you can roll them up whenever you’d like for a quick dinner.

09/11/2025

The Hleap Nutrition booth at the Philadelphia Museum of Art Wellness Expo!

Philadelphia Museum of Art

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!