how to make monster mash

The Ultimate Monster Mash Recipe You’ve Been Dreaming About

Ever felt stuck in a rut with your meal prep? We’ve all been there, staring at the same old boring dishes day after day.

It’s enough to make anyone lose their motivation to eat healthy.

But what if we told you there’s a game-changer lurking in the culinary world?

Enter the monster mash recipe – a versatile, delicious powerhouse that’s about to revolutionize your meal prep game.

Say goodbye to bland and hello to bold flavors that’ll keep you coming back for more.

What is Monster Mash?

what is monster mash

Monster mash ain’t your grandma’s mashed potatoes.

It’s a hearty, customizable dish that’s taken the fitness world by storm.

Think of it as a tasty mash-up (pun intended) of protein, veggies, and sometimes starches.

It’s perfect for folks following the Vertical Diet or anyone looking to bulk up or slim down.

We didn’t invent this bad boy, but we sure love it. The beauty of monster mash lies in its flexibility.

You can throw in whatever ingredients you’ve got on hand and still end up with a mouthwatering meal.

It’s like the Swiss Army knife of recipes – versatile, reliable, and always there when you need it.

How to Make Monster Mash

Alright, let’s get down to business. Making monster mash ain’t rocket science, but there’s an art to it. Here’s the lowdown on whipping up this beast of a meal:

  1. Pick your protein: Ground beef’s the OG choice, but don’t be afraid to mix it up with turkey, bison, or even lamb if you’re feeling fancy.
  2. Chop them veggies: Red bell peppers and zucchini are solid choices, but the sky’s the limit. Just make sure they’re diced nice and small for even cooking.
  3. Choose your starch: Sweet potatoes are a fan favorite, but regular spuds work too. If you’re bulking, throw in some rice for extra carbs.
  4. Get cookin’: Start by browning your meat in a big ol’ skillet. Then toss in those veggies and let ’em get all cozy with the meat.
  5. Add some liquid love: Pour in some bone broth to keep everything moist and flavorful.
  6. Spice it up: This is where the magic happens. Salt, pepper, oregano, and paprika are solid starts, but don’t be afraid to get creative.
  7. Simmer down now: Let everything bubble away until the veggies are tender and the flavors have melded into a beautiful symphony of deliciousness.

Steps to Make Monster Mash

Now that you’ve got the general idea, let’s break it down step by step:

  1. Heat up your skillet with a splash of olive oil or beef tallow.
  2. Toss in your ground meat and cook it until it’s nicely browned.
  3. Push the meat to one side and add your diced sweet potatoes. Give ’em a head start since they take longer to cook.
  4. After a few minutes, throw in your other veggies and let ’em all mingle together.
  5. Pour in the bone broth and add your seasonings. Give it all a good stir.
  6. Let it simmer away until everything’s tender and the liquid’s reduced a bit.
  7. Taste and adjust the seasonings if needed. No one likes bland food, am I right?
  8. If you’re using rice, now’s the time to stir it in.
  9. Serve it up hot and enjoy your monster mash creation!
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monster mash recipe

Hearty Monster Mash

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  • Author: Ryan Yates
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Meal Prep, Vertical Diet
  • Method: Pan-fry, Simmer
  • Cuisine: American
  • Diet: Gluten Free

Description

This Monster Mash is a versatile, nutrient-packed meal that’s perfect for meal prep or following the Vertical Diet. It combines lean protein, colorful veggies, and optional starches for a customizable dish that’ll keep you fueled and satisfied.

Equipment:

  • Large skillet or cast iron pan
  • Sharp knife
  • Cutting board
  • Measuring cups and spoons
  • Wooden spoon or spatula

Ingredients

Units Scale
  • 1 lb lean ground beef (90% lean)
  • 1 medium red bell pepper, diced
  • 1 medium zucchini, diced
  • 1 medium sweet potato, peeled and diced
  • 1 cup beef bone broth
  • 2 tbsp olive oil, divided
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper (optional)
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 2 cups cooked white rice (optional, for serving)
  • 1/4 cup fresh basil, chopped (for garnish)


Instructions

  1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a wooden spoon, until browned and no longer pink, about 5-7 minutes.
  2. Push the beef to one side of the skillet and add the remaining 1 tbsp olive oil to the empty side. Add the diced sweet potato and cook for 3-4 minutes, stirring occasionally.
  3. Stir in the diced bell pepper and zucchini. Cook for another 5 minutes, until the vegetables start to soften.
  4. Pour in the beef bone broth and add the oregano, smoked paprika, cayenne (if using), salt, and black pepper. Stir to combine all ingredients.
  5. Reduce heat to low and simmer the mixture for 10-12 minutes, or until the sweet potato is tender and the liquid has reduced slightly.
  6. Taste and adjust seasonings if needed.
  7. If desired, serve over cooked white rice and garnish with fresh basil.

Notes

  • This Monster Mash recipe stands out with the addition of fresh basil as a garnish. The basil adds a burst of fresh flavor and aroma that complements the hearty, savory flavors of the dish. It also introduces a pop of vibrant green color, making the meal more visually appealing.
  • For a lower-carb version, omit the rice and add extra vegetables like spinach or kale.
  • This recipe is easily customizable. Try swapping ground beef for ground turkey, bison, or lamb for variety.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 4 days, making it perfect for meal prep.

     Tips:

    • For extra flavor, try using homemade beef bone broth.
    • To save time, you can use pre-cut frozen vegetables.
    • This dish freezes well. Portion into individual containers for easy grab-and-go meals.

    Variations:

    • Vegetarian: Replace ground beef with crumbled tempeh or your favorite plant-based ground meat alternative.
    • Spicy: Add a diced jalapeño with the bell pepper for extra heat.
    • Autumn-inspired: Swap sweet potato for butternut squash and add a pinch of cinnamon.

Nutrition

  • Serving Size: 1
  • Calories: 425
  • Sugar: 6g
  • Sodium: 780mg
  • Fat: 23g
  • Saturated Fat: 7g
  • Carbohydrates: 25g
  • Fiber: 4g
  • Protein: 32g
  • Cholesterol: 80mg

Beef Monster Mash Recipe

Let’s start with the classic – the beef monster mash. This is the OG, the one that started it all. Here’s what you’ll need:

  • 1 pound of lean ground beef (90% lean is our go-to)
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 sweet potato, peeled and diced
  • 1 cup beef bone broth
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (if you like it spicy)
  • Salt and pepper to taste
  • 2 cups cooked white rice (optional)
  • Fresh basil for garnish (our secret weapon)

Follow the steps we outlined earlier, and you’ll have a killer beef monster mash in no time. The fresh basil at the end adds a pop of flavor and color that’ll make your taste buds sing.

Bison Monster Mash Recipe

Feeling a little adventurous? Give bison a try! It’s leaner than beef but still packs a flavor punch. Here’s how to make a bison monster mash:

  • Swap the ground beef for ground bison
  • Use purple sweet potatoes instead of regular ones for a fun color twist
  • Add a handful of spinach in the last few minutes of cooking for extra nutrients
  • Try using rosemary instead of oregano for a different flavor profile

The rest of the recipe stays the same. Bison has a slightly sweeter taste than beef, which pairs beautifully with the purple sweet potatoes and rosemary.

Lamb Monster Mash Recipe

For a Mediterranean twist, try a lamb monster mash. Here’s how to switch it up:

  • Use ground lamb instead of beef
  • Swap the bell pepper for eggplant
  • Add some mint along with the oregano
  • Use chicken bone broth instead of beef for a lighter flavor
  • Serve with a dollop of Greek yogurt on top

This version is a flavor explosion that’ll transport your taste buds straight to the Greek isles.

Elk Monster Mash Recipe

Feeling really wild? Give elk a shot. It’s lean, flavorful, and packed with nutrients. Here’s how to make an elk monster mash:

  • Replace the beef with ground elk
  • Use parsnips instead of sweet potatoes for a earthy flavor
  • Add some juniper berries for a unique taste that complements the elk
  • Throw in some chopped kale for extra nutrients
  • Use a mix of beef and mushroom broth for depth of flavor

This version is perfect for those cold winter nights when you need something hearty and satisfying.

Monster Mash Slow Cooker (Meal Prep 5 Servings)

Don’t have time to stand over the stove? No problem! Here’s how to make monster mash in a slow cooker:

  1. Brown your meat in a skillet first for better flavor.
  2. Toss everything into the slow cooker – meat, veggies, broth, and seasonings.
  3. Cook on low for 6-8 hours or high for 3-4 hours.
  4. Stir in some fresh spinach or kale in the last 30 minutes for a nutrient boost.
  5. If using rice, add it in the last hour of cooking.

This method is perfect for meal prep. You’ll have delicious monster mash ready to go for the whole week!

Monster Mash Instant Pot (Meal Prep 5 Servings)

Got an Instant Pot? You’re in luck! Here’s how to whip up monster mash in no time:

  1. Use the sauté function to brown your meat and soften your veggies.
  2. Add your broth and seasonings.
  3. Close the lid and cook on high pressure for 5 minutes.
  4. Do a quick release, stir in any quick-cooking veggies like spinach, and you’re done!

This method is a lifesaver on busy weeknights when you need dinner on the table fast.

Nutritional Insights

Monster mash ain’t just tasty – it’s good for you too! Here’s the lowdown on why this dish is a nutritional powerhouse:

  • Protein: Whether you choose beef, bison, lamb, or elk, you’re getting a hefty dose of muscle-building protein.
  • Veggies: Packed with vitamins, minerals, and fiber to keep your body running smoothly.
  • Complex Carbs: If you include sweet potatoes or rice, you’re getting energy-boosting complex carbs.
  • Healthy Fats: The olive oil and meat provide essential fatty acids for hormone function and nutrient absorption.

On average, a serving of monster mash (without rice) clocks in at around 400-450 calories, with a solid balance of protein, carbs, and fats. It’s the perfect fuel for athletes, gym-goers, or anyone looking for a satisfying meal.

Ingredient Alternatives

Can’t find some of the ingredients? No sweat! Here are some swaps you can make:

  • Ground meat: Any ground meat will work. Try chicken, turkey, or even plant-based alternatives for a veggie version.
  • Sweet potatoes: Regular potatoes, butternut squash, or even cauliflower can stand in.
  • Bell peppers: Any colorful veggie will do – try carrots, celery, or Brussels sprouts.
  • Bone broth: Regular stock or even water with some extra seasonings can work in a pinch.
  • Rice: Quinoa, cauliflower rice, or even small pasta shapes can be used instead.

Remember, monster mash is all about using what you’ve got. Don’t be afraid to get creative!

FAQs

Can I make monster mash vegetarian?

Absolutely! Use crumbled tempeh or a plant-based ground meat alternative. Load up on the veggies and you won’t even miss the meat.

How long does monster mash last in the fridge?

Properly stored in an airtight container, it’ll keep for 3-5 days. Perfect for meal prep!

Can I freeze monster mash?

You bet! It freezes beautifully for up to 3 months. Just thaw and reheat when you’re ready to eat.

Is monster mash keto-friendly?

It can be! Skip the sweet potato and rice, and load up on low-carb veggies instead. Use fatty cuts of meat for extra keto goodness.

What’s the best side dish for monster mash?

Monster mash is pretty much a meal in itself, but if you want a side, a simple green salad or some crusty bread works great.

Can I use frozen vegetables in monster mash?

Sure thing! Just toss them in a bit later in the cooking process so they don’t turn to mush.

What’s the deal with the Vertical Diet and monster mash?

The Vertical Diet, popular among athletes, focuses on easily digestible foods. Monster mash fits the bill perfectly with its simple ingredients and nutrient density.

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