Pull up a chair atThe Dietitian’s Table

Week of July 20, 2026

“The Table isn’t just where we gather, but where we grow, and restore.”

Summer Series: Fresh from the Garden to Your Plate

Table Talk: There is something special about eating foods that are in season. Summer gardens are overflowing with colorful vegetables, fresh herbs, and simple ingredients that make healthy meals easy. Instead of focusing on diets this season, let's celebrate all the fresh foods we can enjoy and the ways they help us feel our best.

Whether you're picking vegetables from your own backyard, shopping at the farmers market, or grabbing produce at the grocery store, this is the perfect time of year to fill your plate with fresh, colorful foods.

Healthy eating doesn't have to be complicated. Sometimes it looks like picking a tomato that's warm from the sun, chopping a cucumber fresh from the garden, and gathering everyone around the table for a simple meal.

This week, I encourage you to try one new seasonal vegetable or herb, visit your local farmers market, or enjoy a meal outside with family or friends.

Because the best summer memories often begin with fresh food and good company.

What’s Happening in the Garden This Week?

July gardens are working overtime!

This is the season when tomatoes begin turning bright red, cucumbers seem to appear overnight, peppers are filling out, and zucchini keeps surprising us with just how quickly it grows.

If you're growing your own vegetables, now is the time to harvest regularly. Picking produce often encourages many plants to continue producing throughout the summer.

This week's garden favorites include:

  • 🍅 Tomatoes

  • 🥒 Cucumbers

  • 🧅 Red onions

  • 🌿 Basil

  • 🌶️ Bell peppers

  • 🥒 Zucchini

No garden? No problem! Visit your local farmers market and enjoy the same fresh flavors while supporting local growers.

🌿 Herb of the Week: Dill

Delicate, feathery, and full of fresh flavor, dill is one of those herbs that instantly says "summer." While it's often associated with pickles, dill has so much more to offer in the kitchen.

Its light, slightly tangy flavor pairs beautifully with salmon, cucumbers, potatoes, yogurt, and fresh vegetables, making it a perfect addition to summer meals.

Dill is also a good source of antioxidants and contains small amounts of vitamins A and C. While herbs may be used in small amounts, they are an easy way to add flavor without relying on extra salt or heavy sauces.

Try dill this week by:

  • Sprinkling it over grilled or baked salmon

  • Stirring it into Greek yogurt for a quick veggie dip

  • Tossing it into cucumber or potato salad

  • Mixing it into scrambled eggs

  • Adding it to roasted vegetables just before serving

  • Use if you are pickling cucumbers

🌱 Garden Tip

Dill grows quickly in warm weather and attracts helpful pollinators like butterflies and bees to your garden. Harvest the leafy fronds often to encourage new growth, but leave some flowers if you'd like to collect seeds for next year's garden—or simply enjoy watching pollinators stop by!

Dietitian’s Dish: Summer Salmon Garden Bowl

This meal is one of my favorite summer dinners because it's simple, colorful, and packed with fresh ingredients. It's full of protein, healthy fats, fiber, and plenty of seasonal vegetables—all without spending hours in the kitchen.

Ingredients

For the salad

  • 2 medium tomatoes, chopped

  • 1 cucumber, sliced

  • ½ red onion, thinly sliced

  • 2 tablespoons chopped fresh basil

  • 2 tablespoons chopped parsley (optional)

Dressing

  • 2 tablespoons extra virgin olive oil

  • Juice of ½ lemon

  • 1 teaspoon red wine vinegar

  • Salt and cracked black pepper to taste

For the meal

  • 2 salmon fillets

  • 2 medium sweet potatoes

  • Olive oil

  • Garlic powder

  • Paprika

  • Salt and pepper

Directions

  1. Heat the oven to 400°F.

  2. Wash and cube the sweet potatoes. Toss with olive oil, garlic powder, paprika, salt, and pepper. Roast for 25–30 minutes until tender.

  3. Season the salmon with olive oil, garlic powder, paprika, salt, and pepper. Bake during the last 12–15 minutes of the sweet potatoes' cooking time, or grill until flaky.

  4. While everything cooks, combine the tomatoes, cucumber, red onion, basil, and parsley in a large bowl.

  5. Whisk together the olive oil, lemon juice, vinegar, salt, and pepper. Pour over the vegetables and gently toss.

  6. Serve the roasted sweet potatoes alongside the salmon and top with a generous scoop of the fresh garden salad.

Why I Love This Meal

This plate checks all the boxes:

  • ❤️ Heart-healthy omega-3 fats from salmon

  • 🍠 Fiber and vitamin A from sweet potatoes

  • 🍅 Antioxidants from tomatoes and onion

  • 🥒 Hydrating cucumbers

  • 🧅 Flavorful onions that provide beneficial plant compounds

  • 🌿 Fresh herbs that brighten every bite

It's a meal that feels like summer—fresh, satisfying, and full of ingredients your body will thank you for.

Thanks for pulling a chair at the table and follow along for more of the summer series! -Haylea, MS, RD, LDN

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