Gyroscopic Investing

If you use iron cookware regularly, you may be adding significant amounts of iron to your diet.  While a necessary mineral, iron is not something that adult men should be supplementing (if you are an adult male and are anemic you have a PROBLEM).  Iron is a pro-oxidant and may not be something that you want way more than needed.  Vitamin C also increases absorption of iron.

Supplemental iron can also cause false positives on stool occult blood (cancer screening) test. 

"cooking in an iron skillet greatly increases the iron content of many foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron... Other factors that boost the iron content of foods include longer cooking time, frequent stirring, and using a newer iron skillet. "
http://goaskalice.columbia.edu/does-coo ... n-our-food

Personally I'm to lazy to deal with the warm up time (which I assume is significant) of iron cookware and I just deal with the toxicity (JK I hope) of non-stick cookware.

Benko wrote: If you use iron cookware regularly, you may be adding significant amounts of iron to your diet.  While a necessary mineral, iron is not something that adult men should be supplementing (if you are an adult male and are anemic you have a PROBLEM).  Supplemental iron can also cause false positives on stool occult blood (cancer screening) test.

"cooking in an iron skillet greatly increases the iron content of many foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron... Other factors that boost the iron content of foods include longer cooking time, frequent stirring, and using a newer iron skillet. "
http://goaskalice.columbia.edu/does-coo ... n-our-food

Personally I'm to lazy to deal with the warm up time (which I assume is significant) of iron cookware and I just deal with the toxicity (JK I hope) of non-stick cookware.

Great article. A good cast iron skillet heats up very quickly. Shockingly quickly actually. So, it's very fast and there is practically no warm up time — which is why you still see it being used in restaurants. I always knew that acidic foods and iron don't mix well, but I wasn't aware that deep frying and iron don't mix well, so I appreciate learning that. Thanks, Benko!

The standard disclaimers about cast-iron cookware is not to use it for acidic foods because it can leave off flavors - probably the taste of iron

Benko wrote:Supplemental iron can also cause false positives on stool occult blood (cancer screening) test. 

Do you know the mechanism?  Is there some threshold level of normality?  Sh*t is brown primarily because of excreted iron.

One needs to pick the cookware best suited to the task.  Stainless for acidic foods, cast iron for a pan-fried steak, polytetrafluoroethylene for eggs.

Hopefully this article does not turn people off of cast iron cookware. Cast iron is very safe and has been used successfully for centuries. It really is one of the best cookwares.

If you avoid cooking acidic foods/sauces in cast iron, the amount of iron that winds up in your food is inconsequential. Again, people have known this for centuries since acidic foods/sauces visibly degrade the seasoning of cast iron (as it winds up in your food).

Chris Kresser wrote:"Cast iron is another popular and traditional style of cookware that has been used for hundreds of years. Cast iron is durable and provides great conductivity and heat retention. It is perfect for cooking dishes that need to go from stove-top to oven, and is excellent for searing meat... People with iron overload should probably not use iron skillets, as inorganic iron can leach into the food, particularly when cooking with liquids and acidic ingredients like citrus or tomato. However, the amount of iron that is released into the food is generally safe for those who do not have any issues with excess iron."
Source: http://chriskresser.com/the-best-and-wo ... -materials

I'm aware that men really don't need much iron, but again, we are talking about very small amounts of iron getting into the food when used properly and most people have no problem shedding the small amounts of iron they consume. The issue really only applies to those who already have too much iron.

For acidic dishes, cast iron enamel is probably the best cookware you can buy, though it's very expensive.

I don't feel dissuaded. It's pretty common knowledge that acidic food will strip the seasoning off cast-iron cookware, and there are many other benefits besides automatic iron supplementation, such as being non-stick and lasting darn near forever!

And Wikipedia sums it up quite nicely:

Wikipedia.org wrote:"Cast iron cookware leaches small amounts of iron into the food, a few milligrams per dish. Anemics, and those with iron deficiencies, may benefit from this effect, though those with excess iron issues (for example, people with hemochromatosis) may suffer negative effects."
Source: http://en.wikipedia.org/wiki/Cast-iron_cookware

A few milligrams from non-acidic cooking is hardly something to be worried about for most people.

Benko wrote:Personally I'm to lazy to deal with the warm up time (which I assume is significant) of iron cookware and I just deal with the toxicity (JK I hope) of non-stick cookware.

The big problem with non-stick cookware is getting it too hot. When non-stick cookware gets too hot, the coating starts to vaporize. You end up inhaling it and it goes right into your bloodstream. I believe they call it Polymer fume fever.

Chris Kresser wrote: If there is one cookware material I would never use, it’s one with a non-stick plastic coating like Teflon. While non-stick cookware is a tempting purchase due to its inexpensive price point and easy clean up, the health risks from using this type of material for cooking overshadow any time or effort you may save in the kitchen.

Teflon, made of the chemical known as PFOA, is the most persistent synthetic chemical known to man, and is found in the blood of nearly every person tested. (1) Animal studies have shown that PFOA causes cancer, liver damage, growth defects, immune system damage, and death in lab rats and monkeys. An EPA advisory panel reported that PFOA is a “likely carcinogen”? in humans. (2)

Besides just leaching chemicals into the food, Teflon cookware has also been shown to release dangerous chemicals into the air during use. Toxic fumes released from heated non-stick cookware has been shown to be deadly to birds, with many hundreds of birds dying every year from “Teflon toxicosis.”? (3) Even more scary is that DuPont’s own scientists have admitted that polymer fume fever in humans is possible at 662°F, a temperature easily exceeded when a pan is preheated on a burner or placed beneath a broiler. (4)

There is no amount of time or stuck-on food that could be saved that would make up for the likely dangers that cooking with Teflon brings, and any cookware made with this toxic material should be thrown out immediately. It amazes me that this product is still allowed on the market, considering the warnings from the EPA about its toxicity.

Source: http://chriskresser.com/the-best-and-wo ... -materials

Pretty disgusting that we all already have Teflon in our bloodstreams. Scientists have detected teflon in the blood of nearly every animal on the planet — including polar bears in the Arctic.

Again cast iron heats up very quickly and cleans up great once you learn how to maintain the seasoning. Makes cast iron look pretty much perfect for most people, if you ask me. I love stainless for some tasks as well and maybe one day I'll splurge on a cast iron enamel dutch oven.

Pointedstick wrote: I don't feel dissuaded. It's pretty common knowledge that acidic food will strip the seasoning off cast-iron cookware, and there are many other benefits besides automatic iron supplementation, such as being non-stick and lasting darn near forever!

True! I bought myself a circa-1930 antique Griswold Cast Iron Skillet off of eBay. They don't make them like that anymore. Amazing craftsmanship. The surface of the pan is like glass, it rings like a bell and it actually feels relatively lightweight for its size. It's no wonder that people often pass these pans down from generation to generation.

http://www.griswoldcookware.com/Items%20for%20Sale.htm

I've almost gotten mine to the point where eggs slide right off of them. Cleanup is very easy, particularly if you use a fat that doesn't break down too easily (such as coconut oil).

Gumby wrote:I've almost gotten mine to the point where eggs slide right off of them.

What do you season the pan with?

Now you have me searching eBay for cast iron skillets...  This website has simultaneously saved me a ton of money through avoiding investment losses, and cost me a lot of money through lifestyle upgrades.  Not that I'm complaining much; in the long run these investments in lifestyle improvement pay off handsomely.

I've been happy with my Lodge skillet, $18.97 at Amazon:

http://www.amazon.com/Lodge-L10SK3-12-I ... skillet+12

It's true that some iron leeches into the food, however I am unconcerned since iron is water-soluble and the body is pretty good at evacuating excess water-soluble vitamins through the urinary system. And, the alternative of Teflon is a likely carcinogen, and there's no way to observe that it's worn out and flaking off into your food until AFTER that's been happening for a while. 

i am another big fan of cast iron pans, the older ones are better than new, mine are mostly hand me downs from family or good finds at swap meets, my dutch oven i found buried in the back yard of a home i owned... 

Yeah, the older ones are better because they reamed the cooking surface flat after the casting. I also have one of the new Lodge Logic ones, and it's been a challenge it get it seasoned properly due in part to the roughness of the surface. Finally, after nearly two years of continuous cooking and scraping with a flat metal spatula, it's finally pretty flat and slick, but it was a challenge to get to that point. Our next purchase is definitely going to be one of the older ones, and this link is great for anyone curious to see a science-based approach to cast iron and seasoning: http://sherylcanter.com/wordpress/2010/ ... cast-iron/

Pointedstick wrote:Yeah, the older ones are better because they reamed the cooking surface flat after the casting. I also have one of the new Lodge Logic ones, and it's been a challenge it get it seasoned properly due in part to the roughness of the surface. Finally, after nearly two years of continuous cooking and scraping with a flat metal spatula, it's finally pretty flat and slick, but it was a challenge to get to that point. Our next purchase is definitely going to be one of the older ones, and this link is great for anyone curious to see a science-based approach to cast iron and seasoning: http://sherylcanter.com/wordpress/2010/ ... cast-iron/

Wow, thanks for the link.  Off to the store for flaxseed oil...

WildAboutHarry wrote:

Pointedstick wrote:Yeah, the older ones are better because they reamed the cooking surface flat after the casting. I also have one of the new Lodge Logic ones, and it's been a challenge it get it seasoned properly due in part to the roughness of the surface. Finally, after nearly two years of continuous cooking and scraping with a flat metal spatula, it's finally pretty flat and slick, but it was a challenge to get to that point. Our next purchase is definitely going to be one of the older ones, and this link is great for anyone curious to see a science-based approach to cast iron and seasoning: http://sherylcanter.com/wordpress/2010/ ... cast-iron/

Wow, thanks for the link.  Off to the store for flaxseed oil...

Yes... so I tried this technique a few months ago and only made it through three of the six up/down heat cycles. Canter definitely knows her stuff, but be prepared to wear a hazmat suit while the fumes go all over the house. Not sure it's even worth doing during the Fall/Winter when you don't want to open the windows and let cold air in. Canter discusses what we've all discussed in previous threads, which is that flax oil should never be heated because it releases cancerous free radicals. She is probably correct that the free radicals don't stay on the pan (since they definitely go into the air). So, if the pan is indeed safe to use after all the free radicals are released, the fumes are most certainly full of free radicals. So, my suggestion is to never use flax oil for cooking, and I'm willing to trust her that it's fine for seasoning. But definitely use proper ventilation, and make sure you only use a teeny tiny coating of flax oil for each cycle.

Personally, after the third up/down heating cycle I just decided to give up fumigating the house and I decided to just season with prolonged use — cooking bacon, eggs, etc and letting the seasoning build up over time.

WildAboutHarry wrote:

Gumby wrote:I've almost gotten mine to the point where eggs slide right off of them.

What do you season the pan with?

In Alton Brown's cookware book he describes a technique for seasoning a cast iron pan.  I'm not at home now, so I'll try to describe it from memory.

He calls for the use of vegetable shortening to season it.  I believe you preheat the oven with the pan in the oven to 250 F.  Once it's hot, you pull the pan out and put the vegetable shortening in the pan, spreading it around with a paper towel.  Once you've thoroughly coated the pan, put it back in the oven upside-down and turn off the oven.  Allow the pan to cool with the oven.

I never clean my pan with soap.  I merely wipe it out with a paper towel after use, possibly with the aid of water.  If there are solids that need to be removed, pour a tablespoon or two of vegetable oil into the pan, sprinkle in some salt to use as an abrasive, and scrub it with a paper towel.  This has been effective for me.  Once you get all the bits loose; wipe clean with a paper towel.

Anyone do anything differently as far as cleaning?  I'll update this whenever I get home with any corrections, but I believe that's the seasoning technique Alton Brown recommends.

PS. I found this from a google search:

Billabong56-guest: How would you properly season a pan?
AltonBrown: I'm going to guess that you mean seasoning a cast-iron pan. I use Crisco shortening. It is very highly refined, and I drop a small spoonful of it into said skillet. I stick it in a 350-degree oven until the shortening melts. I then extract said vessel, and implement a paper towel to smear the fat all over the pan, handle and everything. I then pick up the pan and return it to the 350-degree oven for an hour. Do not drop it at any point during this process! Turn the oven off, let the pan cool down, wipe off the excess oil, and put it away.
Source: http://www.goodeatsfanpage.com/Referenc ... -07-17.htm

We've found a fairly effective method for cleaning a cast-iron skillet with really caked-on crud is to boil some water in it. The crud slides right off without disturbing the seasoning, and then you can wipe off the water and coat it with some oil for storage.

Gumby wrote:Personally, after the third up/down heating cycle I just decided to give up fumigating the house and I decided to just season with prolonged use

Gumby, I wonder if doing the heating cycles in a propane BBQ - outdoors, obviously - might do the trick?  I know I've had my BBQ up to at least 550F during a mass immolation of chicken thighs!

Also, Sheryl Canter mentions the use of electrolysis/lye, etc. to do an initial cleaning of rusty/dirty cast iron.  A rust removal method used for old iron tools involves the use of citric acid solutions, which accomplishes much the same thing as electrolysis.  Much easier than electrolysis.

It seems the method Canter recommends (outside of electrolysis, which is not available to most) is to put the iron skillet in an oven face down, tin foil underneath to catch anything, and run it on the cleaning cycle.  The only potential drawback is that the extremely high heat (900-950 Fahrenheit) might warp your pan.  Another cleaning option is lye, but it is nasty stuff and care must be taken (rubber gloves and goggles).

That is just to clean the pan thoroughly, before putting the finish down.  Flax seed oil seems to be the best oil to finish with, because you need a high Omega 3 content.  In "olden days" they used to use lard because the pigs were actually pastured and their fat had a higher omega 3 content.  Nowadays with pigs living on feedlots their entire lives, this doesn't work so well.

WildAboutHarry wrote:Gumby, I wonder if doing the heating cycles in a propane BBQ - outdoors, obviously - might do the trick?  I know I've had my BBQ up to at least 550F during a mass immolation of chicken thighs!

I had the same exact thought. Might try it someday. But, my season-with-general-use approach has been doing pretty well too!

WildAboutHarry wrote:Also, Sheryl Canter mentions the use of electrolysis/lye, etc. to do an initial cleaning of rusty/dirty cast iron.

I could have sworn in one of her posts she recommends spraying the pan with oven cleaner and putting it in a plastic bag for 24 hours or something. I did that and it worked great, but I had to apply oil almost immediately after I washed/dried the cleaner off because you could see the rust starting to appear in a matter of seconds!

One mistake that people make when seasoning the pan is leaving the oil on too thick. Once you coat the pan you should wipe it down really well so that there is just a very very thin layer of oil left. You then keep repeating this process again and again until you build up the seasoning. If you try and do it all at once with a thick layer you often just end up with a gummy mess.

Ive been cooking exclusively in cast iron and stainless for a while now. I plan to keep these pans for a lifetime. I had Teflon before but had to replace every few years which I found ridiculous. One trick for dealing with the sticky aftermath of cooking a piece of meat is to learn how to make a proper pan sauce. After cooking the meat 1st add a mild aromatic like onion or shallot...maybe mushroom, then a bit of strong aromatic like garlic, chile, or ginger. After that's sautéed, you want to add a bit of strong liquid like a wine, vinegar or maybe hard liquor and deglaze the pan by releasing the brown bits and evaporate off the alcohol. Then add a second mild liquid like a broth or juice and reduce the sauce down. Finally you can add some accents like herbs or mustard or soy sauce or whatever and some butter if you want to richer things up.

This process will not only give you a great sauce, but it will clean your pan at the same time.

doodle wrote: This process will not only give you a great sauce, but it will clean your pan at the same time.

It's also very unhealthy.

I have two cast iron pans and I am intrigued about using EFA's to make an equivalent nonstick coating via "seasoning".  I think I will give it a shot as I've always found stainless steel and cast iron to be more trouble than its worth for cleaning the stick.

The EPA has mandated that all nonstick coatings be nontoxic starting at the beginning of next year.

The EPA has mandated that all nonstick coatings be nontoxic starting at the beginning of next year.

Damn govment' agencies always regulatin' ...trying to take control of my body! It's the devil's work I tells you!

doodle wrote:

The EPA has mandated that all nonstick coatings be nontoxic starting at the beginning of next year.

Damn govment' agencies always regulatin' ...trying to take control of my body! It's the devil's work I tells you!

On the other hand, simply mandating something doesn't automatically make it happen or even mean that it's possible. I'm curious to see what "nontoxic" coatings the manufacturers come up with that satisfy the EPA's guidelines.

I think the group is way overestimating the risk from current non-stick surfaces e.g. cephalon is what I use.  And the amount of energy y'all put into a cooking pan is far to much for me.

doodle wrote:After that's sautéed, you want to add a bit of strong liquid like a wine, vinegar or maybe hard liquor and deglaze the pan by releasing the brown bits and evaporate off the alcohol.

Never do that on cast iron. Using acidic foods/sauces on cast iron is a no no. It's not good for you. Better to do deglazing with stainless steel.