The Cast Iron Conundrum: Separating Pan Facts From Fiction

Cast iron pans have been touted as a healthier alternative to other types of cookware, but is there any truth to these claims? Well, it's a little more complicated than a simple yes or no answer.

One of the main benefits of cast iron pans is their durability and longevity. They are incredibly dense and long-lasting, which makes them a great investment for generations to come. Cast iron pans also have excellent heat retention properties, making them ideal for a variety of cooking methods such as braising, poaching, broiling, and grilling. They are also naturally non-stick when properly seasoned, which means you can use less oil when cooking.

One of the most commonly cited health benefits of cast iron pans is their ability to add extra iron to your diet. This is especially beneficial for those who are prone to iron deficiency, such as women, children, and vegetarians. However, the amount of iron that actually gets transferred to your food, and subsequently absorbed by your body, is relatively small and dependent on various factors such as cook time, moisture, and acidity. While it's not a significant source of iron, every little bit helps!

So, while cast iron pans may not be a cure-all for your health problems, they do have some benefits that make them a worthwhile addition to your kitchen.

Cast iron pans can increase your daily iron intake

Cast iron pans can be a safe and effective way to increase your iron intake. Iron is a mineral that aids in the production of haemoglobin and hormones. While iron is naturally occurring in many foods, some people are deficient due to their diet or under-nourishment.

The iron in a cast-iron skillet can react with acidic foods like tomatoes, absorbing some of the iron molecules. The more acidic the food and the longer you cook it, the more iron is transferred. A 1986 study found that in all but two foods tested (cornbread and liver with onions), there was an increase in iron levels, from 8% more in fried tortillas to over 2000% in applesauce.

The amount of iron transferred is relatively small and hard to quantify. While cooking with cast iron will add some extra iron to your diet, it won't fulfil all your nutritional needs. The older the pan, the less iron is transferred as a well-seasoned cast iron pan has a thin coating that makes it less reactive with acidic foods.

To increase your iron intake, cook moist, acidic foods like applesauce, chilli, tomato sauce, stew, and scrambled eggs in your cast iron pan. Dry, non-acidic foods like pancakes, rice, and green beans don't pick up much iron. It's also a good idea to cook foods that are already high in iron, like red meat, tofu, lentils, and chickpeas.

While cast iron pans can be a great way to boost your iron intake, there are a few things to keep in mind. Firstly, the iron transferred from the pan is non-heme iron, which is not as easily absorbed by the body as heme iron found in animal proteins. Additionally, foods cooked in cast iron pans for long periods may develop a metallic taste. Finally, while cast iron pans have excellent heat retention, they are quite heavy.

They are versatile and can be used for a wide range of recipes

Cast iron pans are incredibly versatile and can be used for a wide range of recipes, from savoury to sweet, and from breakfast to dinner. Their ability to retain heat makes them suitable for various cooking methods, including frying, grilling, braising, poaching, broiling, and baking.

For breakfast, you can use a cast iron skillet to fry eggs, make pancakes or French toast, or even bake a fudgy chocolate chip skillet cookie. If you're looking for something more savoury, you can try a potato hash with spinach and eggs, a wild mushroom Dutch baby, or a spicy pork and pineapple stir-fry.

Cast iron skillets are also great for searing steaks, giving them a perfect golden-brown crust. You can also use them to make one-pan dinners, such as chicken, sausage, and Brussels sprouts; creamy garlic chicken spanakopita; or skillet shrimp and orzo. They're perfect for recipes that require going from stovetop to oven, like a juicy seared porterhouse steak or a garlic-stuffed roasted chicken.

If you're in the mood for something sweet, cast iron skillets are excellent for baking projects like cakes, galettes, and pies. Try a strawberry-rhubarb cornmeal skillet cake, caramelized skillet peaches, or a cast-iron blackberry galette with whipped mascarpone. You can even use your skillet to make brownies on the grill, giving them a deliciously smoky flavour.

So, whether you're a savoury or sweet tooth, a cast iron skillet is a versatile tool that can help you create a wide range of delicious recipes.

They are durable and long-lasting

Cast iron pans are incredibly durable and long-lasting. In fact, they are so durable that they are often passed down through generations. With proper care, a cast iron pan can last longer than you do!

The durability of cast iron pans is due in part to the manufacturing process. Cast iron is made by melting a combination of iron ore and steel at extremely high temperatures, resulting in a dense material that retains heat well. Cast iron is also tough and difficult to damage. While it can rust, chip, or crack if not properly cared for, it is challenging to completely ruin a cast iron pan.

Another factor contributing to the durability of cast iron pans is their ability to be seasoned. Seasoning involves coating the pan with oil and heating it, creating a natural non-stick coating. A well-seasoned cast iron pan becomes more non-stick over time and is easier to clean. Proper seasoning also helps to prevent rust and can enhance the pan's durability by filling in pores and creating a protective coating.

Cast iron pans are also versatile and can be used for a variety of cooking methods, including searing, sautéing, braising, and baking. They can handle high temperatures and retain heat well, making them ideal for tasks like searing meat or creating a crispy crust on pizza.

In addition to their durability, cast iron pans have several other benefits. They are typically inexpensive, making them a cost-effective option for home cooks. Cast iron pans can also deliver non-stick properties without the use of potentially harmful chemicals found in some non-stick pans.

While cast iron pans have many advantages, it is important to note that they require proper care and maintenance to perform optimally and last for generations. Overall, cast iron pans are a durable and long-lasting addition to any kitchen.

They are inexpensive

Cast iron pans are inexpensive for a variety of reasons. Firstly, cast iron is made from iron ore and steel, which are relatively affordable and readily available materials. The manufacturing process involves melting these materials at extremely high temperatures and bonding them with moulds, which is a simple and cost-effective production method. Additionally, cast iron is an ultra-durable alloy, meaning the pans are built to last and are challenging to damage. This durability, combined with their effectiveness in cooking, makes them a popular and long-lasting kitchen investment.

Furthermore, cast iron pans have been in production for decades, with some vintage pans dating back 75 years or more. The longevity of these pans contributes to their affordability, as they are often passed down or purchased second-hand. While modern cast iron pans may have a slightly different production process, resulting in a bumpy surface, this does not significantly impact their performance. With regular use and proper care, cast iron pans can develop a smooth and non-stick surface over time.

Cast iron pans are also versatile and can be used for various cooking techniques, including frying, braising, poaching, grilling, and baking. Their ability to retain heat and distribute it evenly makes them suitable for a wide range of dishes. This versatility means that cooks may rely on cast iron pans for multiple cooking tasks, further justifying their affordability.

Lastly, cast iron pans are known for their health benefits, providing a natural way to boost iron intake, especially for those prone to iron deficiency, such as women, children, and vegetarians. While the amount of iron transferred to food is relatively small, it can still provide a slight boost to one's diet.

They are easy to clean

Cast iron pans are easy to clean and can be cleaned in a few simple steps. Firstly, it is recommended to clean the pan while it is still hot, as this will save time later on. Stuck-on food can harden as the pan cools, so it is best to start cleaning as soon as possible.

The next step is to wash the pan by hand with hot water. A small amount of mild dish soap can be used, although some sources advise against this, as it can strip the seasoning from the pan. For stuck-on food, a pan scraper or scouring pad can be used, along with a small amount of soap if needed. For very stubborn, burnt-on food, some sources suggest using a spatula to scrape the pan while it is filled with boiling water.

After washing, the pan should be dried promptly and thoroughly with a lint-free cloth or paper towel. If any black residue is noticed on the towel, this is normal and is just the seasoning from the pan.

The final step is to rub a very light layer of cooking oil or seasoning spray onto the surface of the pan. The pan should then be wiped with a paper towel until no oil residue remains.

Cast iron pans should not be soaked in water, as this can cause rust. They should also not be put in the dishwasher, as this will remove the seasoning and cause rust.

Frequently asked questions