Pull up a chair atThe Dietitian’s Table
Week of June, 15 2026
“The Table isn’t just where we gather, but where we grow, and restore.”
Sunshine, Soil, & Supper: Welcome to Summer
Table Talk: The Garden Is Hitting Its Stride
Summer has officially arrived in East Tennessee, and if you’re anything like me, you’re finding yourself spending a little more time outside each evening checking on tomatoes, pulling a few weeds, and admiring the tiny signs of progress that seem to happen overnight.
This time of year reminds us that growth doesn’t happen all at once. Gardens teach patience. We plant seeds, water consistently, trust the process, and eventually enjoy the harvest. Nutrition works much the same way. Small habits—adding an extra serving of vegetables, drinking more water, taking a walk after dinner—may seem insignificant day to day, but they add up over time.
One of my favorite things about summer gardening is how closely it connects us to our food. Whether you’re growing a large garden, tending a few containers on the porch, or simply visiting a local farmers market, you’re participating in something that supports both your health and your community.
Fresh summer produce isn’t just delicious—it’s packed with vitamins, minerals, antioxidants, and fiber that help support heart health, digestive health, and overall wellness.
What’s Happening in the Garden This Week?
June gardens in Tennessee (zone 7b) are busy
You may be noticing:
🍅 Tomatoes beginning to set fruit
🥬 Lettuce heads getting bigger
🌶️ Peppers growing rapidly
🥒Cucumbers flowering
🫛 Beans climbing their trellis
🌿 Herbs thriving in the summer sunshine
🐝🦋 Pollinators working overtime in flowers and vegetable beds
This is also a great week to:
✔ Mulch around plants to conserve moisture
✔ Water deeply during dry stretches
✔ Harvest herbs regularly to encourage new growth
✔ Check tomatoes for suckers and provide support as they grow
✔ Plant another round of beans or cucumbers for a later summer harvest
Nutrition Spotlight: Eat the Rainbow
Summer gardens naturally provide colorful foods, and those colors often indicate different nutrients.
🔴 Red tomatoes provide lycopene, which supports heart health.
🟠 Orange peppers contain beta-carotene, a precursor to Vitamin A.
🟡 Yellow squash offers antioxidants and fiber.
🟢 Cucumbers and leafy greens provide hydration, potassium, and important vitamins.
🟣 Purple vegetables contain anthocyanins that may help support brain and heart health.
Challenge yourself this week to include at least three different colors of produce on your plate each day.
🐝 Pollinator Corner
If you’ve noticed more bees, butterflies, and hummingbirds lately, that’s a good thing!
Pollinators help fertilize many fruits, vegetables, and flowering plants. In fact, many foods we enjoy depend on pollinators to produce a harvest.
Ways to support pollinators at home:
🌼 Plant native flowers
🌼 Provide a bird bath or fountain with running water
🌼 Avoid spraying pesticides when possible - learn more about natural remedies
🌼 Grow flowering herbs like basil, thyme, oregano, and lavender
🌼 Allow some vegetables to flower
Watching honeybees move from flower to flower is a reminder that every part of nature has a role to play. Healthy gardens need pollinators, and pollinators need healthy gardens.
🌿 Herb of the Week: Lemon Balm
Lemon balm is one of the easiest herbs to grow and one of the most versatile.
This member of the mint family has a light citrus aroma and attracts bees while adding beauty to herb gardens.
Ways to enjoy lemon balm:
🍋 Add fresh leaves to water
🍋 Brew as a tea
🍋 Mix into fruit salads
🍋 Add to homemade herbal blends
🍋 Use as a garnish for summer desserts
While lemon balm has traditionally been used to promote relaxation and calmness, it also adds flavor without added sugar or sodium.
If you’re growing it in your garden, harvest regularly—it tends to spread quickly! I like to keep mine in pots for easy control.
The Dietitian’s Dish
Garden Fresh Cucumber Tomato Salad
Ingredients:
2 cups cucumbers, sliced
2 cups tomatoes, chopped
¼ cup red onion, thinly sliced
1 tablespoon olive oil
1 tablespoon red wine vinegar
Fresh basil, chopped
Salt and pepper to taste
Directions:
Combine cucumbers, tomatoes, and onion in a bowl.
Whisk together olive oil and vinegar.
Toss vegetables with dressing.
Add fresh basil and season to taste.
Chill for 15 minutes before serving.
Why I love it:
This simple side dish highlights fresh garden produce while providing hydration, vitamins, fiber, and heart-healthy fats.
Kids’ Table
Looking for a fun summer activity?
Create a “Pollinator Scavenger Hunt” in your backyard or local park.
Can your child spot:
🐝 A honeybee
🦋 A butterfly
🌼 A flower
🐦 A hummingbird
🌱 An herb plant
Gardening helps children learn where food comes from while encouraging outdoor activity and curiosity about nature.
As summer settles in, take a few moments to slow down and enjoy the season. Whether you’re harvesting vegetables, watching bees visit your flowers, or enjoying a meal made with fresh ingredients, remember that good nutrition often starts with simple things grown close to home.
Thanks for pulling a chair at the table, come back next week! -Haylea
🍀🌼🥬🌷🥕🐇