A cook's guide to cast iron cookware

February 08, 2007 in Kitchen Tips and Gadgets

Cast iron is a popular cookware because it is non-toxic, retains and distributes heat very well, can go directly from the stovetop to the oven and is an excellent tool for low fat cooking!

Cooking with cast iron:

• A properly seasoned cast iron pan has non-stick properties and is a way to cut added fat when cooking
• Cooking foods in cast iron cookware can increase the amount of non-heme iron in foods. Cast iron skillets can provide a small source of iron in your diet.  
• Use cast iron cookware to:
• Stir-fry veggies on the grill
• Slow sauté vegetables
• Sear-roasting
• Baking cornbread
• Toasting nuts, seeds and spices
• Roast meat and vegetables

Seasoning cast iron cookware:

Seasoning is an easy, but very important step in using cast iron cookware.  Cast iron is porous, so it needs to be "seasoned' from time to time with oil to prevent foods from sticking.

Steps to seasoning a cast iron cookware:

• Heat oven to 350F
• Meanwhile, heat the pan on the stovetop. When warm, remove from heat and wipe 1 to 2 teaspoons of solid vegetable shortening all over the inside and outside of the pan to form a thin layer of fat.
• Place the pan upside down on the center rack in the oven for 1 ½ hours. Turn heat off and allow the pan to cook in the oven.

Maintaining seasoned cookware:

• If you notice your cookware is starting to fade, or the food is beginning to stick, it may be necessary to maintain your pan by heating it on the stovetop and applying a very thin coat of vegetable oil to the inside of the pan.  Let cool and use as usual.

 

All research on this web site is the property of Leslie Beck and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.

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