Unlock the Power of the Vertical Diet with the Ultimate Monster Mash Recipe!

The Vertical Diet, popularized by bodybuilder Stan Efferding, emphasizes nutrient-dense, easily digestible foods. This diet often incorporates "Monster Mash," a simple yet versatile dish that has become a staple for many seeking a high-protein, easily digestible meal. This article delves into the intricacies of the Monster Mash recipe, exploring its variations, nutritional benefits, and suitability for diverse dietary needs.

What is Monster Mash?

Monster Mash is a hearty, one-pot dish made by cooking ground meat, rice, and vegetables together in broth. It is a simple, hearty dish made with ground meat, rice, and vegetables cooked together in one pot. It started as a favorite among bodybuilders because it is high in protein and easy to digest. The Monster Mash meal is a hearty, one-pot dish made by cooking ground meat, rice, and vegetables together in broth. It became popular through fitness expert Stan Efferding’s Vertical Diet, as it offers balanced nutrition that is easy to digest.

Core Ingredients and Their Benefits

Most versions of this recipe for monster mash use lean ground beef for protein, white rice for clean energy, and vegetables like spinach or carrots for fiber and vitamins. Everything simmers in broth, creating a stew-like consistency packed with flavor.

Protein Source: The Vertical Diet emphasizes red meat like lean beef, ground bison, and eggs for protein. Ground beef adds richness, but other meats work well too. Try ground chicken, turkey, or pork for a lighter taste. Bison or venison give it more iron and a leaner texture. I use 1 lb of 93/7 lean, grass-fed, grass-finished beef for this recipe.
Carbohydrates: For carbohydrates, the Vertical Diet prioritizes easy-to-digest, low-FODMAP foods. White rice is easily digested, tastes excellent, and provides a ton of fuel for your workouts. Yes, you can use brown rice instead of white rice in Monster Mash meal, but keep a few things in mind. Brown rice takes longer to cook and needs more liquid, so on the stovetop, it might take around 35 to 40 minutes and an extra half to one cup of broth or water. In a pressure cooker, brown rice takes about 20 to 22 minutes. Brown rice is chewy and adds a hearty, grainy feel to the mash, which some people love. It brings more fiber and nutrients but is a little tougher on digestion, so if you are making Monster Mash to be easy on the stomach, white rice might be a better fit. You can also try a mix of white and brown rice for balance.
Broth: The Vertical Diet includes bone broth due to its positive effect on digestion. Broth adds flavor and important minerals for your joints and digestion. Bone broth adds a rich, smooth texture. You’ll need a cup of chicken stock for this recipe.
Vegetables: Stan is big on bell peppers. Stan uses bell peppers, but since I have a hard time with bell peppers, I switch these out for cherry tomatoes. Carrots: I use pre-cut carrots. There’s nothing better than a juicy cherry tomato to liven up your meal. A couple of handfuls of whole cherry tomatoes is all you need. Grape tomatoes also work.

Basic Monster Mash Recipe

This recipe is simple to make and only needs one pot. You can even use a pressure cooker.

Ingredients:

1 lb ground beef (or other protein source)
1 cup white rice
1.5 cups chicken broth (or bone broth)
2 bell peppers (or cherry tomatoes, carrots, spinach)
Salt and pepper to taste
1 tablespoon of butter or ghee (or a little oil if you prefer)

Instructions:

Brown the Meat: Place a large pot or Dutch oven over medium-high heat. Add 1 tablespoon of butter or ghee (or a little oil if you prefer). Once hot, add the ground beef. Cook it for about 6 to 8 minutes, breaking it up with a spoon, until fully browned with no pink left. Lightly season with salt and pepper while it cooks. Drain any extra fat and transfer the meat to a plate. Take your time when browning the meat. Let it sit in the pan for a minute or two without stirring to get a nice crust. This browning adds a deep, rich flavor.
Add the Liquids: In the same pot, pour in 2 cups of broth or your broth-and-water mix. Do not clean the pot because the leftover bits add great flavor. Stir and bring it to a gentle boil.
Cook the Rice and Veggies: Once boiling, stir in the rinsed rice. Add the spinach, cherry tomatoes, carrots, or any other veggies you are using. Mix everything well. Sprinkle in a bit more salt and pepper. Lower the heat, cover the pot tightly, and let it simmer for about 15 minutes. Avoid opening the lid too often. Around 12 minutes in, you can check if the rice needs a bit more liquid or time.
Mix Meat with the Mash: After 15 minutes, check that the rice is soft and most of the liquid has been absorbed. A little leftover broth is fine. Return the cooked ground beef to the pot. Stir everything together well. Break up any clumps and make sure the meat, rice, and veggies are fully combined into a mash.
Taste and Season: Taste the mash and adjust salt or pepper if needed. If you like more flavor, you can add garlic powder, chili flakes, or a dash of hot sauce at this stage.
Serve and Enjoy: Spoon the Monster Mash food into bowls or containers. Serve it hot. For extra richness, top with shredded cheese or a fried egg.

Variations and Flavor Enhancements

The best monster mash recipe is the one you create yourself. The ingredients in this monster mash recipe are flexible and affordable, and you can season it any way you like. Anyone have any suggestions for alternative seasonings or other ways to make this tasty (and have some variety)?

Seasoning Alternatives: Cumin, Paprika Dried thyme and whole bay leaves if you don't mind fishing them out after. For general Indian flavor, making/buying garlic/ginger paste and frying that + powdered cumin + powdered coriander with your meat is a good start. Frying spices in oil that's used for cooking, toasting spices before grinding, different ratios of common spices…you can rotate through a surprising set of flavors over time.
Salsa: Salsa? My go-to quick & easy meal is pre-cooked rice or potatoes, frozen veggies, pre-cooked meat (usually chicken) - heat it in the microwave and top it with some sort of salsa. Fresh Salsa: I love making this recipe with fresh or pre-made salsa.
Tomato Paste Trick: After you cook your beef, in which fry some onion and a garlic clove or two, stir in a tablespoon of tomato paste. Let it toast on the bottom of the pot and then mix with the beef. Let it coat the beef and cook down until almost completely dry. This tomato paste trick is what I call "Italian roux." It adds body without resorting to using flour because of the natural sugar while contributing umami from the severely reduced tomato.
Wine or Bourbon: Toss in some bourbon or wine or any good strong booze, scrape up the bits on the bottom, and then cook down until almost dry.
Dried Mushrooms: Actually, get some dried mushrooms, e.g., shiitake, porcini, etc., reconstitute them in hot water and throw them in chopped up, water and all, here instead of the booze.

Nutritional Benefits and Considerations

Each bowl gives you lots of nutrients without too many calories. You get protein, fiber, iron, and vitamins all in one meal. A typical serving of Monster Mash has around 350 to 450 calories, depending on what ingredients you use. If you use lean beef, white rice, and broth with veggies, the calories stay moderate. Adding extras like cheese, butter, or egg will raise the total.

High Protein: Monster Mash gives you the protein to rebuild muscles and the carbs to refill your energy.
Balanced Nutrition: This dish gives you a mix of protein, carbs, and vegetables.
Healthy Fats: A small amount of butter or ghee adds healthy fats.
Gentle on Digestion: Monster Mash food is light on your stomach. Medical professionals often prescribe low FODMAP diets to those who struggle with Irritable Bowel Syndrome.
Avoiding Dry Mash: To keep the mash moist, use broth instead of plain water. Ingredients like cherry tomatoes also help add moisture.

Monster Mash for Various Lifestyles

Monster Mash is a flexible meal that fits into many routines. You can enjoy it at home, at work, after workouts, or even on the go.

Meal Prep Lunches: Monster Mash is great for meal prep. Make a big batch and pack it into containers. It heats up quickly in the microwave and gives you a filling lunch at work or school. Monster Mash stays fresh in the fridge for up to 4 days. Store it in airtight containers and reheat as needed. Add a splash of water or broth before microwaving to keep it moist and soft.
Post-Workout Dinner: After a workout, your body needs fuel. The broth adds salt, which helps replace lost minerals.
Quick Family Meal: Families can enjoy Monster Mash too. Kids often love it because it is mild and tasty. You can serve it on its own or with a salad or bread. Yes, it is. Monster Mash uses simple, mild flavors, so even kids who are picky eaters often enjoy it.

Instant Pot Instructions

Yes, you can. In an Instant Pot, add everything such as rice, broth, veggies, and meat formed into patties, and cook on high pressure for 10 to 12 minutes.

Who Can Benefit from Monster Mash?

Anyone can enjoy Monster Mash. It is great for athletes, gym-goers, busy professionals, or families. If you want a high-protein, balanced meal that digests easily and keeps you full, this dish is a solid choice.

Read also: The Hoxsey Diet

tags: #vertical #diet #monster #mash #recipe