cooking with cast iron

[kpage9]

You guys solved a mystery for grateful me a few months ago regarding cooking spray and aerosol. Here's another one for the cooks in the crowd: I'm a big fan of cast iron and use it all the time, except for when tomatoes, wine or vinegar are involved...I understand the acid will react with the iron and cause an off taste. Haven't ever done the experiment to see. Summer's tomatoes are coming, and I want to get over my hesitation to cook them in grandma's pots if it's a pointless one.

thanks as always!!!!

kathy

[someguy]

You guys solved a mystery for grateful me a few months ago regarding cooking spray and aerosol. Here's another one for the cooks in the crowd: I'm a big fan of cast iron and use it all the time, except for when tomatoes, wine or vinegar are involved...I understand the acid will react with the iron and cause an off taste. Haven't ever done the experiment to see. Summer's tomatoes are coming, and I want to get over my hesitation to cook them in grandma's pots if it's a pointless one.

thanks as always!!!!

kathy

When I have cooked tomatoes in a cast iron pan, I haven't noticed an off-taste. What I have noticed is that the iron stains my teeth blackish-grey! It's extremely unsightly. The stains come off when you brush your teeth, but its something to be aware of if you're cooking for guests or something. I'm not 100% sure about this, but I would imagine that a lot more iron ends up in your food if you cook something acidic. That would be good if you're iron-deficient, but could probably overload you if you already have enough iron. Cooking acidic things in cast iron will also wear out your pan fairly quickly.

[nbolmer]

You guys solved a mystery for grateful me a few months ago regarding cooking spray and aerosol. Here's another one for the cooks in the crowd: I'm a big fan of cast iron and use it all the time, except for when tomatoes, wine or vinegar are involved...I understand the acid will react with the iron and cause an off taste. Haven't ever done the experiment to see. Summer's tomatoes are coming, and I want to get over my hesitation to cook them in grandma's pots if it's a pointless one.

thanks as always!!!!

kathy

If your cast iron is VERY well seasoned, it shouldn't be a big problem, as less acid will come in contact with the pan. The problem is that tomatoes and other acidic foods corrode iron fairly easily. It shouldn't HARM you, but it can darken your food and oxidize your cookware if it isn't cleaned immediately after (never, ever, ever use soap on seasoned iron). Never store anything in iron, particularly if it is acidic.

It's preferable to use another, non-reactive metal, or an enameled iron vessel (staub, etc).

[Cat Swan]

Hi Kathy,
I like to cook my tomato-based marinara sauce with red wine, olives and garlic in my cast iron pans. The chemical reaction puts more iron into my food, which I consider a plus. I do not believe it is harmful in any way. Maybe I am just used to the taste... I like to cook Swiss chard in them too. Sometimes wine is added as with saute-ing mushrooms.
Don't worry.
Cat Swan


You guys solved a mystery for grateful me a few months ago regarding cooking spray and aerosol. Here's another one for the cooks in the crowd: I'm a big fan of cast iron and use it all the time, except for when tomatoes, wine or vinegar are involved...I understand the acid will react with the iron and cause an off taste. Haven't ever done the experiment to see. Summer's tomatoes are coming, and I want to get over my hesitation to cook them in grandma's pots if it's a pointless one.

thanks as always!!!!

kathy

[alphagrl]

I'm still using my mom's cast iron frying pan which is older than I am (and I'm in my early 60s!). She always cooked tomato sauce and just about everything else in it and I'm using it in my kitchen now. The secret is in how you take care of cast iron. Mom's method was scrub with brillo and dry on open flame. My son is a chef, he would never use brillo. No soap ever. Drying on the stove I think is the most important step to keep it well seasoned.

Hope your kids enjoy your pans, too!

AJ


If your cast iron is VERY well seasoned, it shouldn't be a big problem, as less acid will come in contact with the pan. The problem is that tomatoes and other acidic foods corrode iron fairly easily. It shouldn't HARM you, but it can darken your food and oxidize your cookware if it isn't cleaned immediately after (never, ever, ever use soap on seasoned iron). Never store anything in iron, particularly if it is acidic.

It's preferable to use another, non-reactive metal, or an enameled iron vessel (staub, etc).

[tomcat]

We cook all foods in our cast iron and have never had a problem. We also clean them with soap and water and ALWAYS dry them on the burner.
Works for us : ))

[Barrie]

One of the by products of cooking with cast iron is that it puts a little iron in your food. You won't have to take iron tablets if you frequently cook with cast iron.


I'm still using my mom's cast iron frying pan which is older than I am (and I'm in my early 60s!). She always cooked tomato sauce and just about everything else in it and I'm using it in my kitchen now. The secret is in how you take care of cast iron. Mom's method was scrub with brillo and dry on open flame. My son is a chef, he would never use brillo. No soap ever. Drying on the stove I think is the most important step to keep it well seasoned.

Hope your kids enjoy your pans, too!

AJ

[nbolmer]

We cook all foods in our cast iron and have never had a problem. We also clean them with soap and water and ALWAYS dry them on the burner.
Works for us : ))

I implore you to stop using soap on your iron. It's causing a great disturbance in the force. For the same reason you don't use dish detergent on a car (it eats the wax and finish) you shouldn't use soap on seasoned iron. It eats the seasoning (which is basically a passivation layer). Your iron will be MUCH more nonstick if you use salt and a plastic scrubby. After it's good and seasoned, very little will stick to it , and cleaning it is a breeze. A very fine smear of oil in the pan before storing is even better (non-aerosol cooking spray works well too, thanks cook's magazine). Iron is very porous, which allows such a nice seasoning to hold, but soap can also leave (invisible) residue in these pours. AVOID. :thumbsup:

[Cat Swan]

I agree, never use soap on cast iron. I use hot water and a stiff brush that is only used on pots and pans. Then air dry and add a small amount of oil. Sometimes, after an acidic dish like tomato sauce or if the pan soaked too long, some of the seasoned oil build-up comes off. Then I let the pan soak up the oil with some heat. If anyone else uses my kitchen I feel I have to walk them thru' my cast iron procedure so they won't "ruin" my pans. :hifive: Happy Beltane!
:bellydancer::bettyboopcook:

[Veeja]

I wash it ,dry it ,then put some olive oil on a piece of paper towel and rub it in, before I put it away.


I'm still using my mom's cast iron frying pan which is older than I am (and I'm in my early 60s!). She always cooked tomato sauce and just about everything else in it and I'm using it in my kitchen now. The secret is in how you take care of cast iron. Mom's method was scrub with brillo and dry on open flame. My son is a chef, he would never use brillo. No soap ever. Drying on the stove I think is the most important step to keep it well seasoned.

Hope your kids enjoy your pans, too!

AJ

[BizWrangler]

I agree! :thumbsup:

Back in 1968, I had a roommate that was a fantatic about his cast iron frying pan. It was like a religion for him. He taught me the same:

NEVER use soap or a brillo pad, and only use hot water and a plastic scrubber to clean the pan. Then, heat the pan on the stove on medium heat until dry. Turn off the heat and add about 1 tablespoon (or less) of oil and spread it very thinly throughout the pan with a bit of a paper towel, and let the pan cool before storing away. I have done this every time I've used my pan ever since. Works great, and keeps the pan in excellent condition.

Like you, I have to be sure anyone else using my pan does the same.




I agree, never use soap on cast iron. I use hot water and a stiff brush that is only used on pots and pans. Then air dry and add a small amount of oil. Sometimes, after an acidic dish like tomato sauce or if the pan soaked too long, some of the seasoned oil build-up comes off. Then I let the pan soak up the oil with some heat. If anyone else uses my kitchen I feel I have to walk them thru' my cast iron procedure so they won't "ruin" my pans. :hifive: Happy Beltane!
:bellydancer::bettyboopcook:

[Claire]

I have 3 sizes of cast iron pans that I use all the time. I keep one of them for meat or fish use and the other 2 strictly for veggies, out of respect for the vegetarians in the household.

The thrift shops have always been a great source of cast iron cookware. The internet has a lot of info on re-seasoning an old abused pan.

Mainly, I want to remind people to never turn their backs on their seasoned pans if they have visitors. Better to hide your dirty pan in the oven until later than to find that the kind soul who washed your dishes has no idea about cast iron.

A few years ago I fixed a wonderful brunch for extended family. Having done all the cooking, I relaxed afterwards hearing that wonderful sound of industry coming from the kitchen: someone was washing all the dishes and cleaning up in there. yes!!

Later I came in to find my perfectly seasoned pan scoured to the bone and rusting in the drainer. darn. As I put the stuff away I came across some silverware that had been given the same treatment. I had used some large serving spoons that were a little bit tarnished and found them scratched beyond belief. This young helpful person (raised with a dishwasher) had not known what to do about tarnish and just kept trying to scrape it away. double darn.

I also am pretty protective of my olive wood spoons and spatulas. One trip through a dishwasher and they can be ruined also, dried out, cracked and split.
I always wash them quickly and often oil all the kitchen wood with any extra bit of olive oil. This way they last for years!

On the other hand, I still groan audibly when I think of the time I was washing my friend's dishes after a nice meal and chipped her heirloom bowl on the faucet because I was moving too fast. (Still) sorry, Grace.

My father was right. Sometimes you gotta learn the hard way.






I agree! :thumbsup:

Back in 1968, I had a roommate that was a fantatic about his cast iron frying pan. It was like a religion for him. He taught me the same:

NEVER use soap or a brillo pad, and only use hot water and a plastic scrubber to clean the pan. Then, heat the pan on the stove on medium heat until dry. Turn off the heat and add about 1 tablespoon (or less) of oil and spread it very thinly throughout the pan with a bit of a paper towel, and let the pan cool before storing away. I have done this every time I've used my pan ever since. Works great, and keeps the pan in excellent condition.

Like you, I have to be sure anyone else using my pan does the same.

[Merlen Agronomics]

The is lots of information clearly showing cast iron leaches iron into the food that is cooked in it, especially with acidic foods as was pointed out by a few in this thread.

But would you agree the real question is: Is this the right type of iron for my body?

One main problem is that cast iron is a ferric iron. Leafy greens and beans contain a ferrous iron, the same type of iron that makes our blood red. Ferric iron has been shown, among many other symptoms (Someguy's teeth stains), to cause gastrointestinal and liver problems, in addition to joint pain and depression (like all heavy metal toxicities), because the body can't assimilate it and has trouble eliminating ferric iron.

Three other problems with cast iron:
1. it takes an enormous amount of heat energy to get it up to temperature (carbon footprint and added expense for each and every use, where once it was a thrift store score, it now become an expensive energy hog),
2. The need for burning off into the atmosphere most of the nutrients in the food (I didn't even get to enjoy the nutrients I paid for! :hmmm:),
3. The rancid, carcinogenic transfats stored in the pores ("seasoning") of this unsanitary, dirty cookware ("don't wash it") gets released into any food cooked in it.
More info and video on types of cookware:
w (https://rainbowsalad.com/dangers)ww.rainbowsalad.com/dangers (https://rainbowsalad.com/dangers)

[Claire]

Hmm, ok I'm listening. That's very compelling information re the ferric vs. ferrous distinction. I'm going to consider this. Thank you.

however,

1. When you know your pan and your cook stove, the time and energy it takes to heat up the pan is usually factored into the process with the relative time that the pan stays up to temperature after the heat is no longer applied (there's got to be an easier way to say that, lol, but I don't have all day to find it...) I'm not a thermal engineer, but I know that if it takes a minute or so to heat up the pan, it will stay hot and take quite a while to cool it down. I utilize that because I'm not an idiot.
hey, i heard that!

2. I understand that to be the nature of cooking food. Or, are you referring to the ferric's physiological effects? If I am missing the point, can you elucidate? (now there's a four dollar word.)

3. There's a difference between years of greasy grime on one's pan and a nice oiled surface that gets a little scrub and fresh olive oil after each use. Rancid oil is toxic, but i sure don't smell this in my pans, and I'll bet I would.

Come to think of it, i am depressed. My iron source has been called into question. Thanks for the information, I guess. dang.



The is lots of information clearly showing cast iron leaches iron into the food that is cooked in it, especially with acidic foods as was pointed out by a few in this thread.

But would you agree the real question is: Is this the right type of iron for my body?

One main problem is that cast iron is a ferric iron. Leafy greens and beans contain a ferrous iron, the same type of iron that makes our blood red. Ferric iron has been shown, among many other symptoms (Someguy's teeth stains), to cause gastrointestinal and liver problems, in addition to joint pain and depression (like all heavy metal toxicities), because the body can't assimilate it and has trouble eliminating ferric iron.

Three other problems with cast iron:
1. it takes an enormous amount of heat energy to get it up to temperature (carbon footprint and added expense for each and every use, where once it was a thrift store score, it now become an expensive energy hog),
2. The need for burning off into the atmosphere most of the nutrients in the food (I didn't even get to enjoy the nutrients I paid for! :hmmm:),
3. The rancid, carcinogenic transfats stored in the pores ("seasoning") of this unsanitary, dirty cookware ("don't wash it") gets released into any food cooked in it.
More info and video on types of cookware:
w (https://rainbowsalad.com/dangers)ww.rainbowsalad.com/dangers (https://rainbowsalad.com/dangers)

[nbolmer]

Every reliable source on the subject refers to the iron in a cast iron pan as dietary iron, which is assimilated by your body. Absolutely, there are negative health effects of too much iron, in fact, a good diet doesn't need supplementary iron. Nevertheless, the trace amounts in a pan, for someone of normal health without an particular condition making them more susceptible to iron toxicity shouldn't be affected by iron cookware. People with low iron may benefit from it.

Next, iron taking longer to heat wastes energy causing an "enormous" waste of energy. This is misinformation. A thermally conductive surface such as steel or aluminum heats quickly, this is true. It also continues to conduct that heat right back into the air. If you need to sautee something quickly and at a high temperature, you are correct - it will take less energy because the pan is instantly hot, and the food cooks fast, and doesn't need to stay hot for a long time. HOWEVER - If you are trying to brown meat, braise, stew, or use any other number of low and slow stovetop techniques, you're mistaken. For the same reason that iron takes longer to heat, it also HOLDS heat FAR better. Try making a stew in an iron dutch oven, and then in a stainless steel pot. As soon as the stew is up to temperature, you can essentially kill the heat and it will continue to simmer. In stainless, however, heat is conducted out, and the stew will cool MUCH faster requiring... MORE ENERGY to continue to cook. Same with browning meat. Once an iron pan is up to temperature, the additional energy needed to keep it hot for a moderate to long amount of time is negligible, where a steel pan needs constant heat.

Next, burning off into the atmosphere "most of the nutrients". Again, this is bad information. The bioavailability of different vegetables varies at different levels of doneness. Some vegetables have dense and numerous cell walls that aren't well processed until they are sufficiently broken down (such as by heat, but not enough so by chewing). It depends on the food, the cooking method (quick sautee? Long braise? Fry?), and other factors. The assertion that all food undergoes a wholesale loss of "most of the nutrients" is nonsense. Meat undergoes the Maillard reaction, which is why it gets that delicious brown layer (no cookware at any price beats iron for browning).

As for the seasoning - you don't have rancid carcinogenic fat in the pours of the iron. The high heat of seasoning does two things: one polymerizes the oil, and releases (the carcinogenic) free radicals. In this state, it doesn't go rancid. If it went rancid, then the old cast iron pots at antique stores would smell like spoilage, not like (dusty) iron. It isn't "unclean" it's just very easy to keep clean with salt and a scrubby due to the layer of seasoning. Here's a thorough discussion on the chemistry of seasoning (and a fairly good case for using flax oil for seasoning)
Chemistry of Cast Iron Seasoning: A Science-Based How-To (https://sherylcanter.com/wordpress/2010/01/a-science-based-technique-for-seasoning-cast-iron/)


The is lots of information clearly showing cast iron leaches iron into the food that is cooked in it, especially with acidic foods as was pointed out by a few in this thread.

But would you agree the real question is: Is this the right type of iron for my body?

One main problem is that cast iron is a ferric iron. Leafy greens and beans contain a ferrous iron, the same type of iron that makes our blood red. Ferric iron has been shown, among many other symptoms (Someguy's teeth stains), to cause gastrointestinal and liver problems, in addition to joint pain and depression (like all heavy metal toxicities), because the body can't assimilate it and has trouble eliminating ferric iron.

Three other problems with cast iron:
1. it takes an enormous amount of heat energy to get it up to temperature (carbon footprint and added expense for each and every use, where once it was a thrift store score, it now become an expensive energy hog),
2. The need for burning off into the atmosphere most of the nutrients in the food (I didn't even get to enjoy the nutrients I paid for! :hmmm:),
3. The rancid, carcinogenic transfats stored in the pores ("seasoning") of this unsanitary, dirty cookware ("don't wash it") gets released into any food cooked in it.
More info and video on types of cookware:
w (https://rainbowsalad.com/dangers)ww.rainbowsalad.com/dangers (https://rainbowsalad.com/dangers)

[caberens]

Just a bit of information. Anyone who has had cancer probably should NOT use cast iron. As too much iron in the system promotes cancer.
That is what I have been told by my nutritionist.


I have 3 sizes of cast iron pans that I use all the time. I keep one of them for meat or fish use and the other 2 strictly for veggies, out of respect for the vegetarians in the household.

The thrift shops have always been a great source of cast iron cookware. The internet has a lot of info on re-seasoning an old abused pan.

Mainly, I want to remind people to never turn their backs on their seasoned pans if they have visitors. Better to hide your dirty pan in the oven until later than to find that the kind soul who washed your dishes has no idea about cast iron.

A few years ago I fixed a wonderful brunch for extended family. Having done all the cooking, I relaxed afterwards hearing that wonderful sound of industry coming from the kitchen: someone was washing all the dishes and cleaning up in there. yes!!

Later I came in to find my perfectly seasoned pan scoured to the bone and rusting in the drainer. darn. As I put the stuff away I came across some silverware that had been given the same treatment. I had used some large serving spoons that were a little bit tarnished and found them scratched beyond belief. This young helpful person (raised with a dishwasher) had not known what to do about tarnish and just kept trying to scrape it away. double darn.

I also am pretty protective of my olive wood spoons and spatulas. One trip through a dishwasher and they can be ruined also, dried out, cracked and split.
I always wash them quickly and often oil all the kitchen wood with any extra bit of olive oil. This way they last for years!

On the other hand, I still groan audibly when I think of the time I was washing my friend's dishes after a nice meal and chipped her heirloom bowl on the faucet because I was moving too fast. (Still) sorry, Grace.

My father was right. Sometimes you gotta learn the hard way.

[BizWrangler]

With all due respect, any 'unsanitary fats stored in the pores' quickly gets fried (pun intended) when I heat up the pan! I am sure the heat takes care of that possible problem quite quickly.






The is lots of information clearly showing cast iron leaches iron into the food that is cooked in it, especially with acidic foods as was pointed out by a few in this thread.

But would you agree the real question is: Is this the right type of iron for my body?

One main problem is that cast iron is a ferric iron. Leafy greens and beans contain a ferrous iron, the same type of iron that makes our blood red. Ferric iron has been shown, among many other symptoms (Someguy's teeth stains), to cause gastrointestinal and liver problems, in addition to joint pain and depression (like all heavy metal toxicities), because the body can't assimilate it and has trouble eliminating ferric iron.

Three other problems with cast iron:
1. it takes an enormous amount of heat energy to get it up to temperature (carbon footprint and added expense for each and every use, where once it was a thrift store score, it now become an expensive energy hog),
2. The need for burning off into the atmosphere most of the nutrients in the food (I didn't even get to enjoy the nutrients I paid for! :hmmm:),
3. The rancid, carcinogenic transfats stored in the pores ("seasoning") of this unsanitary, dirty cookware ("don't wash it") gets released into any food cooked in it.
More info and video on types of cookware:
w (https://rainbowsalad.com/dangers)ww.rainbowsalad.com/dangers (https://rainbowsalad.com/dangers)

[edie]

This thread is very interesting... I bought only once a cast iron pan new. It came with a flyer of how to take care of it: The seasoning is done only once, when the dish is new. It said, do not repeat again after that, you will damage the cast iron and its first seasoning process, there is no need for a repeat. First time, use a cooking oil (didn't say specifics) and oil all of the inside, but not too much oil- heat till it starts smoking, then turn off the heat right away. After the dish cooled off wipe excess oil off, do not wash or scrub, let it stand for 24 hours, ready to cook.

My cast iron dishes very seldom turn rusty- only after I burned too much food and I have to scrub pretty good to get it clean. I don't worry about that little bit of rust, my Doctor mentioned it's good iron for my body. I like to keep them clean so that old food does not pile up and getting that thick, black crusty look. If that is a health problem? I don't know- It's all burned in. When I bought all my other "used" cast iron dishes, I'll go for the "cleaner" once. I never had to oil again.

[Merlen Agronomics]

If you could divulge 'every reliable source' on the subject, that would be interesting info, as it is unclear how much or how to regulate or how easy it is to over load to toxic levels on the heavy metal of cast iron vs. easily assimilable/passable food-based iron. Thank you for pointing out a balanced diet doesn't need supplementary iron.

I would agree that most throw away pots and pans take little heat to get going, but it depends on the construction and design how they hold the heat. Any vessel, including cast iron, without a lid is going to release and pass through most of the heat. Additionally, any vessel, once up to temperature, can be covered and turned lower to continue cooking. So I'm not sure where the 'misinformation' lies, as a larger thermal mass is always going to require more energy to heat up and continue requiring energy input through the cooking process.

The bioavailability of vegetables is diminished over 190 degrees F, according to many experts including Dr. Paul Kouchakoff, Mayo Cancer Clinic, and Johns Hopkins Institute. All the high heat methods mentioned would reduce the bioavailability, releasing smells (volatilized nutrients). So again, it is unclear where the idea/accusation of 'bad information' originates, it may just be that you disagree and have your own opinion which is fine, and it's okay to just say that.

So the carcinogenic free radicals of seasoning don't go rancid. Somehow that seems reason enough to be cautious. I still can't figure out what made my friend so sick after using her late grandmother's cast iron on several occasions before throwing it out.


Every reliable source on the subject refers to the iron in a cast iron pan as dietary iron, which is assimilated by your body. Absolutely, there are negative health effects of too much iron, in fact, a good diet doesn't need supplementary iron. Nevertheless, the trace amounts in a pan, for someone of normal health without an particular condition making them more susceptible to iron toxicity shouldn't be affected by iron cookware. People with low iron may benefit from it.

Next, iron taking longer to heat wastes energy causing an "enormous" waste of energy. This is misinformation. A thermally conductive surface such as steel or aluminum heats quickly, this is true. It also continues to conduct that heat right back into the air. If you need to sautee something quickly and at a high temperature, you are correct - it will take less energy because the pan is instantly hot, and the food cooks fast, and doesn't need to stay hot for a long time. HOWEVER - If you are trying to brown meat, braise, stew, or use any other number of low and slow stovetop techniques, you're mistaken. For the same reason that iron takes longer to heat, it also HOLDS heat FAR better. Try making a stew in an iron dutch oven, and then in a stainless steel pot. As soon as the stew is up to temperature, you can essentially kill the heat and it will continue to simmer. In stainless, however, heat is conducted out, and the stew will cool MUCH faster requiring... MORE ENERGY to continue to cook. Same with browning meat. Once an iron pan is up to temperature, the additional energy needed to keep it hot for a moderate to long amount of time is negligible, where a steel pan needs constant heat.

Next, burning off into the atmosphere "most of the nutrients". Again, this is bad information. The bioavailability of different vegetables varies at different levels of doneness. Some vegetables have dense and numerous cell walls that aren't well processed until they are sufficiently broken down (such as by heat, but not enough so by chewing). It depends on the food, the cooking method (quick sautee? Long braise? Fry?), and other factors. The assertion that all food undergoes a wholesale loss of "most of the nutrients" is nonsense. Meat undergoes the Maillard reaction, which is why it gets that delicious brown layer (no cookware at any price beats iron for browning).

As for the seasoning - you don't have rancid carcinogenic fat in the pours of the iron. The high heat of seasoning does two things: one polymerizes the oil, and releases (the carcinogenic) free radicals. In this state, it doesn't go rancid. If it went rancid, then the old cast iron pots at antique stores would smell like spoilage, not like (dusty) iron. It isn't "unclean" it's just very easy to keep clean with salt and a scrubby due to the layer of seasoning. Here's a thorough discussion on the chemistry of seasoning (and a fairly good case for using flax oil for seasoning)
Chemistry of Cast Iron Seasoning: A Science-Based How-To (https://sherylcanter.com/wordpress/2010/01/a-science-based-technique-for-seasoning-cast-iron/)

[nbolmer]

As I stated, reliable sources refer to the iron in cast iron cookware as available (for better or for worse) in a dietary sense. My comment (very clearly) was not that extra iron is universally good, only that the iron in cast iron cookware is assimilated as dietary iron. This is well enough documented that a basic google search will net you plenty of good sources. Here are a few:
Cooking with Cast-Iron? (https://www.drweil.com/drw/u/id/QAA364217) (a good discussion of the positive and negative effects of cooking in cast iron)
McKinley Health Center - Dietary Sources of Iron - University of Illinois (https://www.mckinley.illinois.edu/handouts/dietary_sources_iron.html) (Univ. of IL; dietary iron sources, recommends cooking non HEME-iron containing foods in cast iron to increase iron availability)
Iron (https://www.veganhealth.org/articles/iron/) (vegan website suggests cooking in iron)
Health Benefits of Cast Iron Cooking (https://www.holidaycook.com/cast-iron/health-benefits.shtml) (more of the same)
There are a few hundred more. The gist is that your body does indeed absorb different forms of iron differently, regardless, the cast iron pans do provide assimilable dietary iron in some amount. There is a general consensus that absent a particular health condition, these trace iron amounts are not harmful, and may be helpful for those with low iron (EVEN if there are other, better, sources, which isn't a point of argument).

Your paragraph on pot construction completely misses the point, and where it doesn't miss the point, it's incorrect. Different metals have different thermal conductivity (given the same mass and temperature, some metals transmit heat quickly, others retain it).
Examples:
1. A dish requires several different ingredients in one pan, at different temperatures. This often involves quickly searing an ingredient, lowering the heat, and then adding a liquid. Copper or anodized aluminum are ideal due to high thermal conductivity. The fast transmission of heat (k=around 200 for copper, around 140 for aluminum) allows the pan to quickly respond to temperature changes, so you don't burn your dish.
2. You need to brown 8 chicken thighs for a curry. Once your iron pan is up to temperature, adding additional chicken breasts does not tank the temperature. This is due to the low thermal conductivity (k=around 30). The dense iron retains the heat well, which is why you can continue to brown without waiting for the pan to catch back up. If you had used steel, the food load would have crashed the pan's temperature below the ideal cooking temperature, resulting in lousy chicken, or a longer cook time as you wait (and waste energy) for your vessel to come back up to temperature. Thermal conductivity is crucial to my restaurant - pan selection for different dishes is something we deal with every day. There is a reason that commercial griddles are usually iron. Loading up a steel griddle would crash the temperature. And to your final sentence, a thermally less conductive mass requires less energy to maintain temperature. A thermally conductive material cools faster and requires more energy input to maintain the same temperature over time. Need proof? Fill a covered iron pot with boiling water. Fill a stainless pot of the same dimensions with boiling water. Turn off the heat. Take the water temperature after 10 minutes of both.

Whoa boy. Smells are "volitalized nutrients"? Yes, it's that delicious folate, vitamin B12, and iron which make food smell so good. I'm not even going to touch this one.

The bioavailability of various nutrients vary depending on cooking temperature, method (boiling effects some, but not others, grilling some, but not others) the food in question, and a host of other factors. There are some foods which are more available with cooking, others which suffer a small amount, others a lot. My point was that the original post blanketly stated that "MOST NUTRIENTS" are burnt off into the atmosphere, which is complete and total nonsense. It is a complicated issue with myriad variables which I've already stated. It depends on what, how, for how long, at what temperature, etc... Read the wiki entry on raw foodism for a lengthy discussion. Hardly a reliable resource, but, the linked sources at the bottom are good.


Last "So the carcinogenic free radicals of seasoning don't go rancid". Did you read my post? They are burnt off. Into the atmosphere. Read the link I posted. It's a better resource than, what was it, "raibow salad" (?!) that was the original source of this post? Iron

This is my final post on the topic.


If you could divulge 'every reliable source' on the subject, that would be interesting info, as it is unclear how much or how to regulate or how easy it is to over load to toxic levels on the heavy metal of cast iron vs. easily assimilable/passable food-based iron. Thank you for pointing out a balanced diet doesn't need supplementary iron.

I would agree that most throw away pots and pans take little heat to get going, but it depends on the construction and design how they hold the heat. Any vessel, including cast iron, without a lid is going to release and pass through most of the heat. Additionally, any vessel, once up to temperature, can be covered and turned lower to continue cooking. So I'm not sure where the 'misinformation' lies, as a larger thermal mass is always going to require more energy to heat up and continue requiring energy input through the cooking process.

The bioavailability of vegetables is diminished over 190 degrees F, according to many experts including Dr. Paul Kouchakoff, Mayo Cancer Clinic, and Johns Hopkins Institute. All the high heat methods mentioned would reduce the bioavailability, releasing smells (volatilized nutrients). So again, it is unclear where the idea/accusation of 'bad information' originates, it may just be that you disagree and have your own opinion which is fine, and it's okay to just say that.

So the carcinogenic free radicals of seasoning don't go rancid. Somehow that seems reason enough to be cautious. I still can't figure out what made my friend so sick after using her late grandmother's cast iron on several occasions before throwing it out.

[BancheroTreeService]

I use kosher rock salt and a light olive oil to scrub my iron pan. The abrasion loosens everything up, even cooked on stuff. I use hot water to rinse it out and then set it on the stove with low heat until the water is gone. Works great, the pan is totally non-stick and I've never noticed any funny taste in anything I cook.