Salt-Free Recipes for Autumn

Autumn is a great time to get outside and enjoy the beauty of fall.  Watch the colours of the leaves change and enjoy the crisp cool weather with a day trip or outing. Whether you are going for a walk, enjoying a day at the park or planning a longer trip consider these salt free recipes which are perfect for lunch on a beautiful autumn day.

Salt Free Recipes

Two classic staples for any outdoor lunch are potato salad and coleslaw.  Executive Chef Thomas Seguin of Stratford’s Royal Palisade Retirement Community has re-created these classic dishes by cutting out the sodium and utilizing antioxidant-packed, flavourful herbs.

Executive Chef Thomas Seguin of Stratford’s Royal Palisades Retirement Community

So pull out your checkered tablecloth and soak up some vitamin D as you enjoy the outdoors with salt-free healthy recipes!

Royal Palisade Residents Enjoy a Picnic in Stratford.

Dill-Infused Potato Salad


2 pounds of potatoes, cooked and diced ¾ inch

6 ounces diced red onion

1.5 teaspoon of sugar

6 tablespoons of red wine vinegar

6 ounces of celery, diced

1 tablespoon of grainy Dijon mustard

1/4 teaspoon of pepper

1 teaspoon of thyme

1 teaspoon dried dill or 1 tablespoon of fresh dill

1.5 cups of mayo


Combine all ingredients. Blend well. Mix gently.

Executive Chef Thomas Seguin of Stratford’s Royal Palisades Retirement Community

Thyme for Thom’s Coleslaw

Yield: 2 liters approximately


½ head of cabbage, grated

4 ounces of carrot, grated

4 green onion, finely diced

2 teaspoon of thyme

1 ¼ cups of mayonnaise

3 tablespoons of cider vinegar

1 teaspoon dried mustard

¼ teaspoon black pepper, freshly ground


Mix cabbage, carrot and green onion.

Mix rest of ingredients and add to above.

Mix together well, taste and adjust seasonings as needed. Cover and refrigerate until needed.

Keeps up to four days, refrigerated.

Both these dishes use thyme and dill — two nutritious herbs with bountiful health benefits:

These recipes courtesy of Royal Palisade in Stratford.

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What are your favourite low-sodium alternatives? Share your recipes and tips in the Comments section below.


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