We are so excited that you’ve chosen to cleanse with us!
We really want you to get the most of this deep-dive into health & restoration! Entering into a juice cleanse with a sense of purpose, intention, and curiosity is like saying a big, whole-hearted yes to your whole-body wellness.
To help prepare you for your cleanse, we’ve put together this
little guide, that tells you everything you need to know.
Feel free to return to it during your cleanse for gentle reminders and valuable pointers.
If you ever have any questions about your cleanse, please don’t hesitate to get in
touch with us. We want to help you feel successful.
Ready? Let’s do this! We think it’s going to inspire you to
step into a healthy, whole-food diet.
The [ stoke ] juice team
For thousands of years, in many different cultures across the globe,
humans have been cleansing in some form or another. It’s a widely-
held belief that offering the digestive system a chance to purify and
reset can lead to long-term health benefits. You might find yourself
with renewed energy, a clearer mind, and greater body awareness.
Cleansing can leave you feeling inspired to continue with a lifestyle that promotes optimal health and implementing a whole-foods diet in the long-term. Everyday we are all accumulating toxins, even those of us with the cleanest diets and healthiest lifestyles! Air pollution, cleaning supplies, and processed foods are just some of the things that contribute to the toxins that build up in our systems over time. This could eventually lead to health problems or chronic illness.
Your liver and digestive system are constantly working hard to eliminate toxins, cleansing offers them a well-deserved break. Cold-pressed juicing is an ideal way to cleanse because the nutrients from the juice are easily absorbed. This allows your body to spend its energy healing and rejuvenating.
Remember, a juice cleanse isn't about deprivation, it’s about a full feast of nourishment. It can be an awesome way to hit the reset button and realign ourselves on our path of supporting our healthiest self.
Doesn’t sound too bad, does it? Let’s dive in a little deeper!
This is our cleanse that is best suited for beginners or first-time cleansers. It has some of our sweeter, more fruit-dense juices for a pop of natural sugars and a ton of vitamins. Some regions may include nut mylks in your cleanse. This level is a great option to find balance and harmony in your body.
This is our most advanced cleanse, and is made up of our most vegetable-dense juices. This cleanse is a deep-dive into the detoxification process. It will work hard to purify your body from the inside out. Each one of our juices is cold-pressed with care, just for you!
Before & After
The days before and after your cleanse are just as important – if not
more so – than the days you’re actually cleansing. They prepare your
body for the detoxification process so that you can get the most
out of it. During these times it will be really important to eliminate
certain foods, while focusing your diet on others.
For optimal results we suggest adopting this plan about a week to ten days before and after your cleanse. However it is okay if you can’t make that happen, just do the best that you can. While certain foods are eliminated, focus on celebrating and enjoying what you are eating.
Craving simple sugars and salt is a normal part of this healing process. Make sure you eat often as these cravings will intensify if you let yourself get too hungry. Try to eat seasonal and organic whenever possible.
- Organic vegetables and fruits
- Whole grains (preferably gluten-free)
- Beans and lentils
- Wild-caught fish
- Lean, organic protein
- Nuts and seeds
- Healthy fats (avocados and coconut oil)
- Anything processed
- Anything fried
- Soy products, including items that say soy protein isolate on the label
- Alcohol, tobacco, and other drugs
- Nightshade vegetables: tomatoes, eggplant, sweet & hot peppers, paprika, potatoes
- Red meat
- White sugar
We’ve compiled a list of our favourite practises while cleansing. Feel free to return to these throughout your cleanse when you need a little reminder or inspiration! We feel that the following ideas can aid the detoxification process, help your body restore, and rejuvenate itself. It will better your chances of feeling amazing as you move forward post-cleanse.
Things to do:
- Stay hydrated by drinking lots of water. You can
throw some slices of lemon or ginger in your
- Drink herbal teas to help you feel warm and nourished. Ginger is especially helpful because it supports the immune system and heats the body from the inside.
-On that note, staying warm is really important during your cleanse, especially during the winter months. Make sure you wear lots of cozy, soft clothes, and aim to keep your neck covered, where a lot heat can escape from.
- Get plenty of sleep. We’re talking no less than eight hours. Make sure your days are restful instead of stressful. This doesn’t mean you need to put your life on pause, or call in sick to work. Not at all! You can still go about your day-to-day, but take care that you aren’t rushed, overworked, or overly busy.
- Self-care is the name of the game during your cleanse. Book a massage and indulge in a hot bath with Epsom salts and lavender essential oil. Enjoy a sauna and sit down with a cup of herbal tea and a good book.
- Be gentle with yourself. It’s totally okay – and also very normal – if you find yourself getting a little bit lethargic or irritable while your body adjusts to cleansing.
- Exfoliate! Remember, your skin is your largest organ, and it plays an important role in the detoxification process. You can try dry-brushing or use exfoliating body scrubs in the shower or bath.
- Avoid strenuous exercise. However it is still important to move your body with gentle workouts. Try a gentle yoga practise or a long walk in the fresh air. High-intensity cardio workouts, powerful yoga practises, or anything where you really have to exert yourself is best kept for the week or two after your cleanse.
These are some of our favourite, go-to recipes for before and after cleansing. They are all healthy, plant-based, nutrient-dense, and - most importantly! - delicious. They’ve been designed and created by Alicia from The Gathering Co., right here in the Kootenays. Alicia is a chef and foodie, she has a huge wealth of wisdom when it comes to health and nourishment. All the recipes below are full of nutrient-dense foods that will help aid your body’s detoxification process. These are just ideas, so take what you like and leave what you don’t.
- Start your day with a big drink of lemon water.
- Stay hydrated all day long. This is important before, during, and after your cleanse!
- Take time to chew your food really thoroughly! This will really aid digestion. Once you start paying attention to chewing you might realize how little of it you were doing it before!
Serves 2 people
- 1 clove garlic (minced)
- 1 tsp ginger (minced)
- 1 tbsp olive oil
- 1/2 tsp curry powder
- 1 1/2 cups water 1/3 cup rolled oats
- 1/3 cup red lentils (rinsed)
- 1 tsp chia seeds
- 1 tsp flax seeds
- 3 tsp minced parsley
- 1/2 avocado (sliced)
1. Gently sauté garlic and ginger in olive oil in medium sized pot over medium/low heat until soft.
2. Add curry powder and water and bring to a boil.
3. Add oats and lentils and cook uncovered until thickened.
4. Add chia and flax seeds to serve. 5. Top with avocado slices and parsley.
Makes 4 crepes
- 1 1/2 cups chana flour (Chickpea flour)
- 1 cup water
- 1/4 tsp garlic powder
- 2 tsp olive oil 1 cup grated carrot
- 1/4 cup fresh cilantro
- 1/4 cup green onions
- 1/2 cup beet hummus
- 1 cup fresh spinach
1. Combine chana flour, water, and garlic powder in a blender and puree until smooth.
2. Heat oil in a large skillet over medium-high heat.
3. Pour 1/4 of the batter into the pan and cook until the edges start to bubble (~3 minutes).
4. Carefully flip the crepe and cook until firm.
5. Top each crepe with carrot, cilantro, onions, hummus and spinach and roll to serve.
- 1 roasted beet (peeled)
- 2 cups canned or cooked chickpeas
- 1 lemon (zest & juice)
- Pinch black pepper
- 1/4 cup parsley
- 2 cloves of garlic
- 2 tbsp sunflower butter
- 1/4 cup olive oil
1. Blend all ingredients except oil in food processor or blender until smooth. 2. Slowly add oil into blender on medium speed. Refrigerate to set hummus.
- 2 cups brazil nuts
- 1 cup pitted dates
- 1/4 tsp cinnamon
- 1/4 tsp cardamom
- 1 tsp vanilla extract
- 2 tbsp cacao powder
- 3 tbsp almond butter
- 4 tbsp chia seeds
1. Combine all ingredients except for chia seeds in a food processor and blend until the mixture comes together into a ball.
2. Roll 2 tsp of mixture into a ball and roll in chia seeds to coat.
3. Store balls in the fridge or freezer.
Serves 4 people
- 3 cups sliced red cabbage
- 2 carrots peeled and grated
- 1 bulb fennel sliced thinly
- 2 radishes sliced thinly
- 1 stalk celery, sliced thinly
- 1/4 cup onion, sliced thinly
- 1 lemon (zest and juice)
- 1 tbsp grainy mustard
- 1 tbsp honey
- 1/4 tsp celery salt
- 1 tsp cider vinegar
1. Combine all vegetables in a bowl and toss.
2. Combine remaining ingredients in a jar and shake until well incorporated.
3. Toss the two together and let sit for at least 10 minutes before serving.
Serves 4 people
- 1 lb asparagus
- 4 green onions
- 1/2 cup walnuts toasted and chopped
- 2 tbsp lemon juice
- 2 tsp dijon mustard
- 1 tsp honey
- 1/2 tsp pepper
- 2 tbsp olive oil
1. Remove woody ends from the asparagus spears and chop into coins.
2. Chop green onions and combine with asparagus and walnuts.
3. Combine remaining ingredients in a jar and shake to combine.
4. Dress salad just before serving.
Dinners & Mains
Serves 4 people
- 1 large head of cauliflower
- 3/4 cup olive oil (divided)
- 1/2 tsp black pepper
- 1/4 cup cider vinegar
- 3 garlic cloves
- 1 tsp oregano (fresh or dried)
- 1 cup parsley, packed
- 1/4 cup arugula
- 1/2 tsp maple syrup
1. Remove the outer leaves of the cauliflower leaving the stem intact. 2. Place stem-side down on a cutting board. Cut into 1/2 inch thick slices.
3.Toss slices in a bowl with 1/4 cup of olive oil and place on a parchment lined baking pan. Sprinkle with pepper.
4. Roast at 450* for 25-30 minutes until the cauliflower is browned.
5. Puree remaining ingredients in a blender or food processor until smooth to make chimichurri sauce. Serve sauce on cauliflower steaks.
Serves 2 people
- 4 cups cooked black rice
- 4 tbsp oil
- 1/2 onion, minced
- 3 cloves garlic, minced
- 1 stalk celery, sliced
- 1/2 cup roasted, unsalted cashews
- 1 egg, beaten
- 1 tsp honey
- 2 tsp curry powder
- 1 cup pineapple, diced
- 1/2 cup peas
- 1/2 cup cilantro
- 3 green onions, sliced
1. Fry onions and garlic in a wok or pan over medium heat until fragrant and soft.
2. Add celery and sauté until warm but not soft.
3. Push onions aside and scramble the egg in the centre of your pan.
4. Add cashews, honey and curry powder.
5. Add rice and sauté until warm and rice begins to pop.
6. Add pineapple, peas, cilantro and green onions and toss to incorporate.
Then have a snack! There is nothing wrong with having a little solid food during your cleanse if that’s what your body really needs. We don’t want you to think of that as failure because it definitely isn’t! Raw nuts and seeds or organic vegetables (raw or lightly steamed) are the ideal small snacks. Often though, it’s actually just the comfort of chewing that we miss. If you aren’t having real hunger pangs, but want a little something solid, try adding a teaspoon or two of chia seeds to one of your juices or to a glass of water.
We suggest drinking your juices in the order that we’ve recommended. Your cleanse has been thoughtfully prepared for your highest chance of success! If you are doing a juice and soup cleanse, have your soups whenever you feel ready. We have the juice numbered in the order you should consume them, but as always, listen to your body and do what feels right for you.
We think a juice cleanse is a great option for so many people! That said, we urge you to consult your health care practitioner with any concerns you might have about cleansing. For example, if you are pregnant, breastfeeding or have an autoimmune condition.
We suggest following our post-cleanse meal guidelines for inspiration on what to eat. Enjoying a clean, light, and mostly organic diet for a week to ten days after you finish cleansing will help your body slowly adjust back into solid food. After a cleanse, we often find ourselves feeling motivated to continue this healthy, whole-food diet for the long-term. It also inspires us to take action every day to stay committed to our health and vitality. This includes daily exercise, stretching, and resting when our body needs it.
We get as much of our produce as locally as we can. When it’s possible, we try to have vegetables and fruits picked the very same day that they’re juiced, because this retains the maximum amount of nutrients. In the winter months it isn’t as easy to get our produce locally. When we do have to source elsewhere, we keep our commitment to working with farmers who uses organic and sustainable growing practises.