Crispy red apples and heart green avocados are the perfect holiday colors and the perfect start to a tasty holiday recipe from Canyon Ranch on Miami Beach.

"The first rule is poach, broil or bake, never fry," said nutritionists Larisa Alonso.  "Also, think about using more spices."

Chef Giovanni Arias said substitution is the key. Instead of trail mix, he blends together flavorful pumpkins and cranberry's with ingredients like nutmeg, maple and cinnamon.

"Very simple, very easy and for 18 calories a tablespoon, it's a winner," Arias said.

You also don't need sugar to make a wining dessert.  Arias created an apple crumble with oats instead of flour and caramelizing the fruit in the over brought out it's sweetness.

"No butter, no sugar, just apple," he said.

Other ways to make your recipes better tasting and better for you include substituting low fat yogurt for sour cream, and using olive oil or apple sauces instead of butter.

"And instead of fatty appetizers, we make an avocado and mango tartare using ingredients like peppers and tomatoes which add lots of color, flavor and vitamins," Arias said.

Recipes below:

Avocado Tartare

Mango Yuzu Sauce:

            1/4 cup diced fresh mango

            2 teaspoons white soy sauce

            1 teaspoon yuzu (Japanese lime) juice

            1/4 teaspoon hot sesame oil

Plating:

1 medium avocado, peeled and diced

1/2 cup minced heirloom tomatoes

1/2 cup diced yellow bell peppers

1/2 cup diced fresh mango

1 tablespoon fresh key lime juice

1/2 teaspoon sea salt

2 teaspoons freshly ground black pepper