Consider this oxymoron: you eat a low fat, low carb, health conscious diet but yet you use non-stick cookware? I’ll tell you why non-stick is bad for your health, how to choose good cast iron cookware and the proper care instructions (how to season cast iron).Use of non-stick cookware on a daily basis poses many longterm health risks (see NY Times story) that range from inhalation of cancer causing fumes to toxic ingestion of Teflon coating. Cast iron cookware is an excellent alternative that provides the same non-stick benefits and better results with your cooking due to the metal’s heating properties.
Lodge Logic 12-Inch Pre-Seasoned Skillet $14.99 @ Amazon.com
Another great thing is that cast iron does not need to be expensive for it to be high quality. Lodge makes excellent cookware for roughly $15 for a skillet. But you can buy cast iron much cheaper, I purchased mine on sale at Macy’s at an amazing deal of $9 for 3 skillets in small, medium and large sizes.
Photo by SereneJournal @ Flickr
Benefits of Cast Iron
Using cast iron is also an excellent way for vegetarians and anemics to prevent iron deficiency, as a trace amount of the essential mineral is absorbed into the food. Cast iron is also capable of reaching high temperatures safely, unlike pans with non-stick coatings, which begin to break down around 300 Degrees. This makes cast iron a very convenient piece of cookware that can easily transition from stove, to oven, and serving plate.
Your cooking will also drastically improve. If you have ever tried to cook a steak in a non-stick pan, you probably got a very charred outside, with near rare interior. This is because most non-stick pans have uneven heating due to the metals used in their construction, which causes the outside of food to burn and barely heat through the middle. Cast iron is known for it’s superior heat retention, and provides a wonderful sear and caramelization for grilled meats and makes the perfect vessel for slow cooked foods such as chilis and stews. Another cast iron item I strongly recommend is a cast iron grill pan, which you can use on your stove stop. The results are close to that of a real outdoor grill and it makes a convenient indoor grilling alternative.
Photo by Crystl @ Flickr
How to Season Cast Iron
Cast iron does require a bit of maintenance, but as most of the finer things in life, it is worth the effort! Cast iron must be “seasoned”, which is basically a process that strips the metal, covers it with a layer of fat, and then bonds this fat to the pan. The result is a natural non-stick coating that also protects the pan from rust. Some pans come “pre-seasoned”, but even these will need to be refinished eventually. Everyone develops their own style of seasoning, and you will too. But here is an easy method to begin with:
1. Use a metal scouring pad, hot water, dishsoap and elbow grease to srub all residue or previous seasoning off the cast iron. New cast iron is usually shipped with a thin layer of wax, this needs to be removed before use.
2. Dry the cast iron very well. Rub a thin layer of Crisco (or other source of highly saturated oil such as coconut oil) all over the cast iron. You may be cringing at the thought of using “bad” fats, but keep in mind this step creates the nonstick coating so you won’t need to use oils when cooking. Non-hydrogenated vegetable oils work for this step also, but not as well. A paper towel helps to get the grease rubbed in well to the nooks of the pot.
3. Stick the cast iron into a 300 degree oven and bake for about one hour. Put the cast iron on the top rack and line the bottom rack with aluminum foil to catch an oil drippings. When finished, let cool and you will have a newly seasoned pan! Some people like to repeat this process a few times, especially with a new pan.
After repeated use, the cast iron will obtain a glossy dark non-stick finish. The seasoning process should be repeated about once a month, more or less depending on how often you use it. Basically, if you feel your food begins to stick, just re-season. When washing the cast iron after use, do not use dish soap! This might sound gross, but it’s really necessary and it will break down all your hard work seasoning the pan. Try to clean the pan while still warm, run under some water and use a towel or sponge to lightly scrape excess food bits and char off. If your cast iron is well seasoned, the cooking residue should wipe off easily with a wet paper towel (just like a non-stick pan!).
Check out an assortment of cheap cast iron cookware here: Cast Iron @ The Good Life Store
Cast Iron Cooking for Dummies $13.59 with Free Super Saver Shipping
