Spring into Freshness: 5 Superfoods to Wake Up Your Plate

/

By Lori Kampa — Last Updated: April 10, 2025

 

Winter in Minnesota has a way of making us all feel a little… stuck. Stuck in the same meals, the same routines, and (let’s be honest) the same sweatpants. But then, like magic, spring shows up. The snow melts (mostly), the sun lingers a little longer, and suddenly, I find myself craving something fresh, light, and full of life. 

I live for that first warm day after a long winter. The kind that makes you roll your windows down (even if it’s only 50 degrees) or unroll your yoga mat outside to soak up the sunshine. 

Every year around this time, I hear similar things from my health coaching clients: I love the warmer weather, but I need a reset for spring. Winter foods are cozy and comforting, but by the time spring rolls around, we’re all ready for something that feels fresh and alive again. 

So, if you’re itching to shake off winter and feel your best, here are five spring superfoods that are actually in season here in Minnesota. (Because let’s be real—no one’s picking fresh avocados in their backyard, no matter how much we wish they were.)

Asparagus

The first sign of spring! When I see local asparagus at the co-op, I do a little happy dance in the aisle. It’s fresh, crisp, and packed with nutrients. 

Try this: 

  • Toss with olive oil and roast until tender. 

  • Chop into scrambled eggs or omelets. 

  • Grill it to perfection—bonus points if you eat it outside with a jacket on, pretending it’s warm. (We’ve all done it!) 

 

Leafy Greens (Spinach, Kale, Arugula)

After a winter of hearty meals, our bodies crave greens—real greens, not the sad, wilted lettuce buried in the back of the fridge.  

Try this: 

  • Blend into a smoothie. 

  • Toss into a salad. 

  • Sauté with garlic and olive oil (it only takes 3 minutes, I promise). 

  

One of my favorite ways to enjoy greens is in this simple, flavorful salad, like this Arugula Pear Salad with Pecans or Walnuts. 

Dressing: 

  • ¼ cup extra virgin olive oil 

  • 2 teaspoons Dijon mustard 

  • 2 teaspoons honey 

  • 1 teaspoon balsamic vinegar 

Salad: 

  • 5 ounces arugula 

  • 2 pears, diced 

  • 2 cups pecans or walnuts (halves or chopped) 

Directions 

  1. Add the arugula to a large salad bowl. Top with pecans and diced pears (or any fruit you love). 

  2. In a small bowl, whisk together the olive oil, Dijon mustard, honey, and balsamic vinegar until well combined. 

  3. Pour the dressing over the salad and toss gently. Add salt and pepper to taste. 

  4. That peppery bite of arugula, paired with the sweetness of pears and crunch of nuts, wakes up your taste buds in the best way! 

 

 Fresh Herbs (Chives, Parsley, Dill, Mint)

Herbs are little flavor boosters that instantly brighten meals and are a sure sign that fresh food season is back. 

  Try this: 

  • Sprinkle over roasted veggies. 

  • Add to homemade dressings or marinades. 

  • Muddle mint into water for a refreshing twist (or better yet, a mojito mocktail!). 

Mint Kombucha Fizz (Mojito Mocktail) Serves 2 

Ingredients 

  • 6-8 fresh mint leaves per glass 

  • ½ lime, sliced 

  • 1 cup kombucha (I love GT’s Organic & Raw Original) 

  • 1 cup coconut water (plain, no sugar added) 

  • 2-3 cucumber slices (organic preferred) 

  • Ice 

Directions 

  1. Divide mint and lime slices between two wide-rimmed cocktail glasses (fancy glassware for mocktails is key!) 

  2. Muddle to release the juice and aroma. 

  3. Add ice, pour in ½ cup of kombucha per glass, and top with coconut water. 

  4. Stir gently and garnish with cucumber slices. 

  5. Cheers to spring! 

 

 Radishes 

Crunchy, peppery, and packed with antioxidants, radishes wake up both your taste buds and your digestion.

Try this: 

  • Slice onto tacos for a fresh, spicy crunch. 

  • Toss into salads. 

  • Roast with a little butter and salt for a surprisingly mild, buttery flavor. 

 

Pea Shoots 

Not quite full-grown peas, but just as sweet and tender. These little green beauties add the taste of spring to any dish. 

Try this: 

  • Pile them on sandwiches for an extra crunch. 

  • Sprinkle over eggs for a pop of freshness. 

  • Toss into a salad 

 

 Ready to Feel Lighter? 

Spring is the perfect time for a reset. I talk about this with my coaching clients all the time—small shifts make a big difference. Swapping out heavy winter meals for fresh, local produce? Game-changing.   

So, what’s one spring superfood you’re excited to try? I’d love to hear! Join me for an all-level Vinyasa class on Mondays at 9:30 AM in Lakeville—I bet we’ll all be glowing a little brighter. 

Here’s to longer days, fresher meals, and finally stepping outside without four layers on! 

Warmly, Lori Kampa

Practice yoga with Lori

Lori Kampa Kearney is a Certified Integrative Nutrition Health Coach, Wellness Educator, and 200-hour-certified yoga instructor. She has been teaching yoga since 2014 and specializes in vinyasa power yoga, gentle yoga, and chair yoga. As a Certified Integrative Nutrition Health Coach, Lori teaches busy professional women how to stay energized, reduce fatigue, improve brain clarity and overall health, and revitalize their outlook on life. Lori helps women over 40 who struggle with anxiety, depression, divorce, and/or pain in their bodies to feel better physically and mentally and to connect to everything around them mindfully. Using the principles of clean eating, self-care, and mindfulness, she helps her clients take the mystery out of eating well and have fun making the transition to a healthier lifestyle. Lori facilitates wellness workshops at Green Lotus that dive into reducing stress, kicking sugar, detoxifying the body, learning secrets to sleep, and so much more.