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!
[ restore ] level 1
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.
[ reset ] level 2
This cleanse is a little more advanced. It includes more green, veggie-dense juices to aid in elimination, and still has a few fruit-based juices. It's a great way to inspire yourself to leave unhealthy habits behind while igniting a new commitment to your vitality and wellbeing.
[ purify ] level 3
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!
Prep Time: 10 minutes (not including overnight soak time)
Cook Time: N/A
- 1 ½ cups nut or coconut mylk (Homemade is best but use whatever you have)
- 1 banana, peeled (obviously)
- 1 tsp vanilla extract
- 1 ½ tsp turmeric powder
- 1 tsp ginger powder
- ½ tsp cardamom powder
- ¼ tsp freshly ground black peppercorns
- Dash of sea salt
- ½ cup chia seeds
- Coconut yogurt (again homemade if possible)
- Nut butter or straight up nuts
- Mint leaves (optional)
1. Nighttime Prep: Combine mylk, banana, vanilla, turmeric, ginger, cardamom, pepper, and salt in a blender and blend until the texture is smooth. Pulse in the chia seeds. Put this mixture covered in the fridge overnight.
2. Awaken and Serve: Give it a stir, adding more liquid if you would like the consistency to be a little less gooey. Add the chia pudding to your preferred serving dish and add toppings to your liking.
3. Enjoy: The anti-inflammatory, detoxifying, clean protein you are satiating your body with.
Prep Time: 5-10 minutes
Cooking Time: 30-40 minutes
- 1 medium-large sized yam
- Olive or avocado oil
- ½ avocado, sliced
- ½ cup black beans
- ¼ cup cherry tomatoes, halved (optional)
- 2 Tbsp nutritional yeast
- Sea salt & freshly ground peppercorns
- Cilantro, chopped (optional)
- Nut butter
- Banana, sliced
- Coconut yogurt (optional)
1. Baking: Preheat the oven to 400℉. Rub yam lightly with oil. Put on a baking sheet and bake for 30-40 minutes or until tender all the way through. Allow extra time for this as baking times vary depending on ovens and yam size. Allow the yam to cool slightly then cut it in half.
2. Savoury Option: Split the avocado, beans, tomatoes, and nutritional yeast between the two yam halves. Season with salt and pepper to taste.
3. Sweet Option: Top with a dollop of nut butter and coconut yogurt, some berries and banana, and then sprinkle with cinnamon.
4. Enjoy: Shamelessly with a smile on your face. I know I yam.
Serves: 1-2 people
Prep Time: 10 minutes
Cooking Time: N/A
- 1 cup spinach
- ½ avocado
- 1 banana
- 1 Tbsp almond butter
- 1 Tbsp chia seeds
- 2 Tbsp hemp seeds
- Dash of sea salt
- 1 Tbsp spirulina
- 1 Tbsp collagen (optional)
- ¾ cup coconut water
- Juice of 1 orange
- ½ cup ice cubes (optional)
Make it: Add all ingredients into a blender and blend until smooth.
Enjoy it: Best enjoyed to get you over that midday hump but it will make you feel amazing at any time of the day.
Prep Time: 15-20 minutes (not including overnight soak time)
Cook Time: 25 minutes
- ½ cup cashews, soaked overnight and drained
- 1 medium sized head cauliflower, cut into florets
- 1 small onion, sliced
- 1 bulb garlic, cloves split apart but skins left on
- Olive or avocado oil
- 1 Tbsp tahini
- 1 Tbsp dijon mustard
- 2 tsp cumin
- Juice from 1 lemon
- ½ cup nutritional yeast
- Sea salt and freshly ground peppercorns to taste
- Paprika and/or parsley for garnish
- Veggies and/or seed crackers for dipping
1. The Presoak: Soak the cashews the night before for a smoother dip. If you are making this last minute or forgot to soak the cashews, all good. Pour some hot water on them at least an hour prior to making the dip and it should work out alright. It might just have a slightly different texture.
2. The Roast: Preheat oven to 400℉. Distribute the cauliflower, onion, and garlic cloves evenly onto a baking sheet. Drizzle with oil and a bit of salt. Stir them until evenly coated with oil and put them in the oven for 20-25 minutes or until the cauliflower is tender and the garlic cloves satisfyingly squish out of their skins.
3. The Process: Put all ingredients into a food processor or blender along with another ¼ cup of oil. Blend until smooth. Adjust the seasoning ratio to your taste buds preferences.
4. Enjoy: With your favourite veggies and/or crackers when you’re feeling snacky.
Serves: As many or as few people you want to share with.
Prep Time: 15 minutes
Cooking Time: 0 minutes (obviously)
- 1 cup walnuts (+½ cup for topping)
- 1 cup cashews (almonds and/or pecans work as a substitute)
- ¾ cup of cocoa powder
- 2 cups dates, pitted
- 1 ½ tsp vanilla extract
- 1 tsp sea salt
1. The Process: Put the nuts into a food processor and pulse until crumbly. Add the cocoa powder and pulse until combined. Then add the dates one at a time until the mixture sticks together. If it’s still crumbly after you’ve added all the dates add in a teeny tiny bit of water until it resembles a dough.
2. The Non-Bake: Spread the brownie mixture into a parchment lined square dish and press the extra walnuts into the top. Sprinkle with cocoa powder and put into the fridge to set for about 20 minutes. Cut into squares.
4. Enjoy: As a treat, as a snack, or just because you deserve it.
Prep Time: 5-10 minutes
Cooking Time: 30-40 minutes
- 2 cups brussel sprouts, halved
- Olive or avocado oil
- ¼ cup nutritional yeast
- Sea salt and freshly ground black peppercorns
- ½ cup pecans or pumpkin seeds
- ½ cup unsweetened dried cranberries
- 4 cups mixed greens
Lemon-Tahini Dressing Ingredients:
- 3 cloves garlic
- ⅓ cup tahini
- 1 lemon juice
- 1 Tbsp apple cider vinegar
- ¼ cup water
- ¼ cup olive oil
1. For the Roast: Preheat the oven to 400℉. Place the brussel sprouts on a baking sheet and drizzle with oil. Then sprinkle with the nutritional yeast salt and pepper to taste. Roast for 25 minutes or until they are browning on the outside and tender on the inside. Let them cool slightly.
2. For the Dressing: Combine all the ingredients in a blender except for the oil. Blend until smooth then slowly add the oil as its blending.
3. For the Assembly: Add the cranberries and the nuts/seeds to the baking sheet with the brussel sprouts and mix together. Fill bowls with the mixed greens and top them with the roasted sprouts. Drizzle with dressing.
4. Enjoy: By chewing slowly and deliberately and savouring every bite.
Serves: 4-6 people
- 1 ½ cups beets, cut into chunks
- 2 cups purple top turnips or rutabagas, cut into chunks
- 2 ½ cups cauliflower florets and stem, cut into chunks (about 1 medium sized head)
- 5 cloves garlic
- 1 large onion (about 1 ½ cup), chopped
- Olive or avocado oil
- 1 Tbsp fresh or dried thyme
- 2 tsp ground cardamom
- 3-4 cups veggie stock or bone broth
- Sea salt and freshly ground pepper to taste
- 1 can coconut milk
1. Preheat the oven to 400℉. Spread the beets, turnips, and cauliflower onto a baking sheet and lightly drizzle with oil. Sprinkle with some salt and pepper and mix with a spatula or with your hands until everything is evenly coated. Bake for 20 minutes then add the onion and garlic to the pan and cook for another 5-10 minutes or until the root veggies are tender.
2. Add the roasted veggies, thyme, and veggie stock to a blender and blend until smooth. Then add salt and pepper to taste.
3. Divide into bowls and top with a couple healthy dollops of coconut milk.
4. Enjoy: With chickpea croutons or seed crackers. Friends, family, or self. On the good days or the bad days. With a smile or a frown. But just make sure you take the thyme to enjoy it. We are rooting for you.
Dinners & Mains
Prep Time: 20-30 minutes
Cooking Time: 5-10 minutes
- 1 head green leaf lettuce
- 1 ½ lbs fish (halibut, cod, or albacore tuna)
- 2-3 Tbsp taco spice (depending on how spicy you like it)
- Zest of 1 lime
- Avocado or refined coconut oil
- 2 large carrots, grated or julienned
- 2 cups red cabbage, finely sliced
- ¼ cup apple cider vinegar
- ¼ cup water
- 2 tbsp tahini
- ½ lime juiced
- 3 Tbsp honey or maple syrup
- 1 tsp sea salt
Avo Pineapple Salsa Ingredients:
- ½ cup bell pepper, chopped
- ½ cup cherry tomatoes, halved
- 2 avocados, cut into cubes
- ¾ cup pineapple, chopped
- 1 clove garlic, crushed
- 2 Tbsp apple cider vinegar
- ½ lime juiced
- ½ cup cilantro, chopped (optional)
- ½ tsp salt
Garnish Options: Lime wedges, cilantro, spicy aioli, etc.
1. The Lettuce Wraps: Separate all the large leaves from the head of lettuce. Wash and set aside on a clean kitchen towel to dry.
2. The Slaw: Put the cabbage and carrots in a large bowl. Combine the rest of the ingredients into a blender and blend until combined. Pour onto the slaw and massage it with your hands until slightly limp.
3. The Salsa: Combine all the salsa ingredients into a bowl and combine.
4. The Fish: Preheat a frying pan to med-high heat. Coat the fish in the spice and lime zest. Once the pan is hot add the fish and cook for 2-3 minute or until the fish is opaque and starting to brown. Flip the fish to the next side and repeat this process. It should be opaque all the way through.
5. Assemble and Enjoy: Grab a lettuce wrap and fill it with all the yummy things you just made. This pairs great with a bubbly water, beer, wine, and good friends.
Serves: 2 phocking hungry people
Prep Time: 20 minutes
Cook Time: 10 minutes
- 6 cups pho base*
- 3 cups zucchini noodles**
- ¾ cup shiitake mushrooms
- 1 cup baby bok choy, sliced lengthwise
- 2 soft boiled eggs from happy chickens, halved
- 2 Tbsp miso paste
- 1 tbsp sesame oil
- Optional toppings: cilantro, bean sprouts, sesame seeds
* Homemade is best but it can be time consuming. You can usually find a good variety in the freezer section without a bunch of fillers. Bone broth base is best but use the ‘good, better, best’ strategy when looking. You can also use a veggie broth if you don’t do meat.
**If you don’t have a zucchini spiralizer you can also use a mandoline or a potato peeler and cut them into strips.
1. Pho Base: Bring the pho broth to a rolling boil then turn it down to a simmer. Now would be a good time to start boiling your eggs (about 7-8 minutes depending on your altitude). You can also start prepping your veggies.
2. Pho-Filling: Mix the miso paste with a splash of water so it looks like a cloudy broth and add it to the pho broth along with the zucchini noodles, mushrooms, bok choy, and sesame oil. Add more miso if the broth isn’t salty enough. When the zoodles and mushrooms are tender, about 3-5 minutes, it is ready to eat.
3. Pho Toppings: Divide the broth and ingredients into two large bowls and top with the eggs and other toppings.
4. Enjoy: Pho real, sit down with a phoriend and have a phocking good time.
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 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 have mindfully put together your cleanse in a particular order but remember this is just a suggestion, listen to your body. We give you a wide variety of juices each day (carrot based, greens based, and beet based) to flood your body with a variety of nutrients.
All good! Listen to your body and drink as much as feels right. If you have a couple left over at the end of your cleanse then you can use them to help gradually integrate solid foods back into your diet.
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 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.