This is from the first grow I did, PF tek style but with a few updates. I did a couple monotub grows a year later that went great but I can't for the life of me find any pics.
The white pebbles are perlite and the cake is mostly rice bran meal and fine vermiculite, with a little coffee and gypsum.
Yeah, not as hard as it seems I don't think though. Gloves, a can of lysol, and a clear plastic bin with a couple hand holes in it to work inside of for inoculation and transfers goes a long way. Also you don't need a pressure cooker for the PF tek (or the uncle ben's rice thing people have been doing)