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!

Noodle, Tempeh, Veggie Stir Fry- Glass noodles - cook per package instructions - Tempeh - crumble with hands into very s...
06/11/2026

Noodle, Tempeh, Veggie Stir Fry

- Glass noodles - cook per package instructions

- Tempeh - crumble with hands into very small pieces over a pan on medium heat. Add a splash of water and steam until all the water evaporates. Once no water remains in the pan, add oil and seasonings of choice. In this stir fry I cooked with oil until the tempeh developed a crisp, then removed from the heat and added Bachan's BBQ sauce.

- Stir fried veggies - Check out yesterday's post for this veggie stir fry recipe!

Mix everything together in pan and serve it up with any additional seasonings to taste - Meme sauce, Dashi, oyster sauce, soy sauce, etc.

06/10/2026

• Bok choy
• Mushrooms (I went to Hmart and grabbed a bunch of different kinds)
• Microgreens blend (This included 5+ different kinds of greens)
• Red onions
• White onion
• Green onion
• Meme sauce / Dashi seasoning
• Oyster sauce
• Soy sauce or liquid aminos
• White pepper
• Bean sprouts

This recipe contains 13+ different plants! Evidence demonstrates that you should aim for 30+ different plants per week to optimize the gut microbiome.

When you sauté or roast veggies, it’s so easy to mix it up and add different varieties (fresh or frozen). Shopping at Asian markets is a great way to get variety in your produce, since they will have varieties that you won’t typically find in conventional stores.

1. Add mushrooms to pan with a little bit of oil (not much because they will release fluid into the pan).
2. Add chopped white and red onions. Sauté for a while and stir.
3. Add finely chopped garlic and ginger (I purée mine and keep them in individual frozen chunks in the freezer for easy access.
4. Once this blend has been cooking for a few minutes, chop your bok choy and add the bottom firmer parts + seasonings.
5. Once everything is mostly cooked through, add the leafy tops of the Bok choy and microgreens to steam for 5 minutes.

This is delicious on its own or added to stir fries or ramen!

Smoothies vs Juicing By blending up all your fruits and veggies and NOT removing the pulp, you're able to access all the...
06/09/2026

Smoothies vs Juicing

By blending up all your fruits and veggies and NOT removing the pulp, you're able to access all the benefits of the produce. When juicing all the fiber and many of the other benefits are lost when the pulp is removed. Without the added fiber this will also lead to more dramatic spikes in blood sugar and make this beverage less filling and satisfying in the long run.

Overall takeaway is to blend everything when possible, so you don’t miss out on nutrients!

This is my favortie juice-like smoothie:

• Apple (1)
• Spinach, frozen (1 cup/large handful)
• Frozen mango (1/2 cup)
• Coconut water (1 cup)
• Lemon Juice (1 tbsp)

I wouldn’t recommend this as a stand alone meal, since it doesn’t contain much protein. You could split this into 2 servings and pair with a protein or try adding either vanilla or unsweetened protein powder.

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.

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

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 Business

Send a message to Hleap Nutrition:

Shortcuts

Share

Category