I cook with cast iron, but will note the issues regarding iron in our diet pretty early in this article, for it is an issue for some people, both in a positive and negative way. I also use ceramic skillets since they too require little oil for cooking. So not everything I cook comes from cast iron. As always, if you have concerns about your diet please talk with an expert.
Why use cast iron skillets
There are several reasons for buying and using a cast iron skillet. (1)
- The skillets quickly becomes a non-stick pan, without the the use chemicals, through seasoning and consistent use.
- The pan heats evenly and retains its heat longer so it is good for cooking, but also for baking.
- It is inexpensive, relative to its multiple lifetimes of use — these things will outlast us provided we take care of it.
- It is durable and used in the oven, on the stove, over a campfire or grill.
- Once well seasoned you do not need to add much oil to cook food.
Cast iron health issues
Cast iron cookware does leach small amounts of iron into the food, but it has been such a staple cookware for humans for thousands of years I wondered if it was bad or good to use. America’s Test Kitchen, tested cast iron skillets and writes: A seasoned cast-iron skillet will not leach any appreciable amount of iron into food cooked in it. Since I trust them as a source, I am sticking with that. Clearly, to limit the leaching of iron, season your pan well and do not cook acidic foods in the pan.
Who needs the iron? Anyone with a deficiency. Women, for instance, tend to have iron deficiencies in our early years (menstruating).(2) Vegetarians and Vegans also have tended to have iron deficiencies.(3) But if you eat a lot of meat, take iron added vitamins, eat fortified prepared foods is it possible to over consume iron. Speak with your doctor.
Anemia: According to WHO 80% of people in the world do not have enough iron in their bodies. Anemia is the top worldwide nutritional disorder.
Age concerns: What about children under 3 and iron? You should probably speak with your pediatrician before using cast iron skillets as I am not a doctor. But children can get anemic too.(4)
Disease: Some people have a hereditary metabolic disorder called hemochromatosis that requires they pay attention to iron that is consumed. I assume it is okay unless someone tells me to limit iron in dinner. (The amount that comes from using a well seasoned skillet properly will be minimal to their overall diet, so I do not fret about this unless told.)
What not to cook in cast iron
- Deep fat frying is not a ideal for iron can oxidize fats making them rancid
- Do not cook acidic foods (tomato sauce) for they leach more than usual iron and can introduce a metallic flavor into your food
- Do not cook delicate food, remember the pan retains heat and you can easily overcook fish or other foods considered more sensitive to heat
- Never store leftovers in these skillets or pans since they are sensitive to moisture and can rust
Cleaning cast iron after cooking
While the pan is still hot, after I have completed my cooking, I run hot water in the sink and place the pan under the water. Using a soft vegetable plastic scrub brush, I gently and quickly brush around the pan to remove all the gunk. Then I return the pan to the stove top and heat it up to get rid of any remaining water. (I never clean my pan with soap and NEVER put in a dish washer,)
While still warm, I add some coconut oil to the pan, and with a rag will wipe it all around the interior. (I do not like using paper towels for they sometimes leave some residue in the pan.) I turn off the heat and let it sit there. Once cool to the touch I will wipe again, this time to remove any excess oil.
Cast iron pan storage
I leave my two cast iron pans (a 12″ and 6.5″) on top of my stove. This way it is there when I need it, and not hidden to perhaps get moist and rusty. I use my pans nearly every other day and they are non-stick at this point.
Seasoning a cast iron pan
The only time I clean a cast iron skillet with soap is just before I am gong to re-season it for I want to remove all non-skillet materials. Then I dry it with a kitchen towel and heat it on the stove top to remove all water. Then I am ready to season.
I preheat the oven to 450F, and add a baking sheet or aluminum foil to catch any drippings from the skillet. I oil the complete cast iron skillet with coconut oil (front and back, handle and bottom) and place the skillet on the grill above the baking sheet, and upside down to cook.
I let it bake for 1-2 hours, then turn off the oven and let it cool down naturally. Once cool to the touch, I remove the pan from the oven and add more oil, wiping it clean with a rag.
If the pan’s interior still looks like it needs more attention, I may repeat the oiling and cooking parts of these instructions up to 3x to build up a better non-stick layer. I do this maybe once every couple of years.
Many people recommend a specific oil to use seasoning the skillet. The ones I have used are:
- Grapeseed oil because of its high smoke point and low saturated fat content as well as irs neutral odor and taste.
- Some use Coconut oil.
- Some say to use a natural seasoning like butter or animal fats.
