Cookware & How to Season Cast Iron

See: Appendix A – How to Season Cast Iron

Choose the Right Kinds of Pots & Pans

The right kinds of pots and pans are important, not only for efficient cooking, but also for your health. Choosing good quality cookware is just as important as buying good quality organic foods.

The ideal pots and pans would not peel, chip, crack, craze (become minutely cracked), vaporize, dissolve, or contribute unwanted substances into the foods cooked, i.e. toxins like Teflon, or metals like nickel, aluminum, copper, etc.

Though not necessarily decisive, knowing how well a material conducts heat is important in making a cookware choice. Heat conductivity is most important for pots, pans, and skillets used primarily on the stovetop, where heat-up speed and responsiveness to temperature changes can be critical and uniform heating is essential for preventing hot spots that burn food before it's entirely cooked.

In the oven, slow conductivity matters less and, combined with a material's capacity for retaining heat, might even be advantageous.

Do not microwave any food, water or drinks - The most important rule in cooking is not to microwave any food, not even to heat leftovers, water or drinks.

Recent research shows that microwaved food causes severe molecular damage in the body. When eaten it causes abnormal changes in human blood which can be viewed in a live blood cell analysis.

These changes cause deterioration and damage to the immune system. In simple terms, microwave ovens change the molecular structure of food with radiation. If manufacturers would have more accurately called them "radiation chambers" it's doubtful they would have ever sold one, but that's exactly what a microwave oven IS.

Do Not Use Aluminum, Copper or Teflon

Aluminum is a great heat conductor, lightweight, inexpensive and easy to clean. However, aluminum dissolves into food, especially when cooking with acidic foods like tomatoes or anything containing vinegar.

Since we are already exposed to high levels of aluminum from other sources it is advisable not to use any aluminum or aluminum foil for cooking. Also salt in the water or food can pit aluminum cookware, making older pots a possible source of trace amounts of arsenic and fluorides.

Recent research has linked aluminum with Alzheimer's disease and many investigators feel that aluminum from cookware contributes to other diseases was well.

Unfortunately, as some people have gotten the message about aluminum and have exchanged their inexpensive aluminum pans for the more expensive stainless steel variety, aluminum cookware has crept back in at the top end, so to speak, in the form of spun aluminum pots and pans for the gourmet market. Don't buy them. They look great, but aluminum is highly reactive, even in high-tech form.

Copper - Some health experts warn of high levels of copper leaching that can occur when acidic foods are prepared in copper utensils, which can cause chemical toxicity and illness. Copper is both a toxic heavy metal and a mineral that is essential to good health, however only trace amounts of copper mineral are required by the body.

Symptoms of copper toxicity include trouble concentrating, tender calf muscles, unexplained nausea, irritability, hyperactivity, constant fatigue, and chronic joint pain. Most diets contain enough copper to prevent a deficiency and not enough to cause toxicity.

Teflon releases a gas that is harmful when foods cooked in them are ingested, and it is also toxic when breathed in during cooking. Teflon is actually a shortened term for tetra fluoride.

Teflon is a fluoride product that produces a toxic gas when heated to over 500°F. Teflon is also contained in product boxes, which contain a warning about this, although most people overlook it.

A recent spot on ABC's 20/20 highlighted how inhaling the fumes, produced when a high-heat pan, such as one used to cook bacon, can cause an illness dubbed the "Teflon-flu." The manufacturer, Dupont, has known about the "Teflon-flu" for years and warns about it on its Website — but there is no warning on product container or on cookware labels.

Also as soon as a slight scratch develops on the Teflon surface, this cookware will start to leach aluminum, as that is the typical metal used beneath most Teflon coated cookware.

Best Cookware Choices

Cast Iron/Ironware — Cast Iron or Ironware may be a good choice for some cooks, although cast iron is heavy and requires some special care to prevent rusting.

Cast iron conducts heat very well, and even though it releases some iron into food it is one of the few instances where metal leaching into food from cooking utensils is considered desirable.

Although the iron is not easily absorbed by the body, it interacts with foods and provides some beneficial dietary iron. Cast iron also saves energy, since it retains heat after the element is turned off.

A cast-iron pan, well seasoned, will never stick; and food cooked in heavy cast-iron is much less likely to burn than food cooked in the thickest stainless steel. Proper seasoning of cast-iron is extremely important.

See Appendix A at the end of this article for instructions on How to Season Cast Iron, and also on how to care for cast iron. One brand available in the United States is Lodge's non-enamelled cast-iron ware — see Sources at the end of this article.

Earthenware, Glazed - Earthenware is made with clay that is fired at low temperatures, and therefore it is less strong, less tough, and more porous than stoneware. Because it is porous it must be glazed in order to be watertight.

Earthenware glazes are usually very bright colored, and if the glazes are properly fitted, earthenware can be quite strong and functional.

Like glass, glass-ceramic and stoneware cookware, earthenware cookware takes a long time to heat up but once it is heated it will retain the heat for a long time.

Glazed earthenware from Bulgaria is a good choice for cooking combination foods in the oven. The first is a large, hand-thrown lidded pot for the oven called a gyuvech. It is used to make a meal of the same name—a rich combination of sausage and vegetables slow cooked in the oven.

The second is an individual-serving-size version of the first called a gyuveche. It is used to make a small meal for one person using the same foods. See Sources at the end of this article.

Glass & Glass-Ceramic - In the 20th century, heat-resistant glass and glass-ceramic were developed. Like ceramic, they meet the need for attractive ware used for mixing, cooking, serving, and storing. Major features are attractiveness, one-dish convenience, and non-porous surfaces that won't absorb food odors or flavors.

Ceramics (including stoneware and glass) conduct poorly, however, so ceramic pots must cook over relatively low heats and over long periods of time (most modern ceramic pots will crack if used on the stovetop, and are only intended for the oven). Some cannot be used in the broiler either.

Glass-ceramics are used to make products such as Corningware, which have many of the best properties of both glass and ceramic cookware. While Pyrex can shatter if taken between extremes of temperature too rapidly, some glass-ceramics can be taken directly from deep freeze to the stovetop.

Glass-ceramic cookware may be white or transparent and tinted. Ceramic cookware is available in white or a variety of colors. While most are very rugged, they can break under impact.

However, some glass, ceramic and glass-ceramic cookware manufacturers warranty their products against thermal breakage, and offer free replacement should the ware break during normal use within the warranty conditions. Heat-resistant glass cookware may be made of clear or tinted transparent material or opaque white (commonly called "opal" glass).

Heat-resistant glass range-top cookware should always be used with a wire grid on an electric range but should never be taken from the refrigerator or freezer and placed directly on a hot range-top element. Similarly sudden cooling may be harmful to glass cookware. Hot glass cookware should not be allowed to come in contact with wet countertops, nor should they be placed in water while they are still hot.

Generally glass does not conduct heat very well, so it takes a long time to heat up but once it is heated it will retain the heat for a long time, which can be difficult to adjust to when using them on the stove-top.

Porcelain & Enamel - Other good cookware choices are porcelain and enamel coated cast-iron, aluminum or steel. As long as the coating remains in good condition the surface of these pots is durable, with no metal leaching into the food.

Good quality cookware will have an extremely hard finish that is fused to the metal and won't scratch, rust, fade or peel. However, some lower-priced cookware, which resembles porcelain-enamel, has an easily-damaged baked enamel finish.

Porcelain is also a good choice for bakeware and German-made Villeroy & Boch is top of the line. If you only buy one or two pieces, start with Villeroy & Boch's 10x14-inch lasagna pan, followed by versatile soufflé/casserole dishes that measure 7 3/4 inches wide and 3 1/2 inches deep. The "lasagna" pan is great for roasting chickens. See Sources at the end of this article.

Stainless Steel - Many health-conscious people swear by stainless steel cookware. But while stainless steel is relatively inert (having little or no ability to react) compared to other metals, the metals present in the alloy (mixture of metals) can be released into food. These metals can include nickel, molybdenum, titanium, aluminum and carbon steel.

Stainless steel is an iron alloy, and to be classified as stainless steel, the metal must contain at least 11 % chromium (no nickel required). The numbers 18/0, 18/8 and 8/10 refer to the percentage of content of chromium and nickel. Stainless steel used in cookware is normally 18% chromium and 8% to 10% nickel.

Stainless steel is very resistance to corrosion, it does not react with either alkaline or acidic foods, and it is not easily scratched or dented. Stainless steel's drawback for cooking use is that it is a relatively poor heat conductor.

As a result, stainless steel cookware is generally made with a metal insert of copper or aluminum in the base to conduct the heat across the base. Higher quality stainless steel cookware also has copper or aluminum inserted all around the sides of the pot or pan to increase heat conductivity.

Researchers differ on the health effects of metals leaching from stainless cookware. Most say that while these quantities are not hazardous to the average person, they may affect those with sensitivities. A 1995 study found that stainless steel pans contributed markedly to the levels of nickel in cooked food.

In contrast, another study, also released in 1995, found only minor increases in nickel concentrations in acid foodstuffs when new stainless steel pans were used.

According to Dr. Ray Peat, a biochemist, there are two kinds of stainless steel: one kind is attracted to magnets, the other kind is not.

You want to buy only the magnetically-attractive type of stainless steel, which apparently has very low nickel content and does not leach nickel into food. Nickel is likely more toxic than mercury and the main reason for concern with stainless steel cookware.

Here is some additional evidence of the fact that magnetized steel is safer. The best quality stainless steel cookware will be magnetic (low in nickel) and will have aluminum or copper inserts all around the bottom and sides.

Stoneware is a category of clay and a type of pottery distinguished primarily by its very high firing temperature. In essence, it is man-made stone. It is a very hard material that is less than 2% porous, therefore, glaze is not mandatory. When glaze is used, it must be of special quality to withstand the high kiln temperature. Stoneware cookware is available both glazed and unglazed.

Like glass and glass-ceramic cookware stoneware takes a long time to heat up but once it is heated it will retain the heat for a long time. A good source of stoneware is Le Creuset products — see Sources at the end of this article.

The Final Word on Cookware

Whatever your choice of cookware, keep it scrubbed clean and do not use harsh scouring pads or cleaners. It is wise to always follow the manufacturers' care instructions. New pots are definitely better than old ones, with the exception of cast iron.

Sources of Cookware (this list will be added to as information is available):

References

In the Kitchen with Mother Linda: My Pots and Pans by Linda Joyce Forristal, CCP, MTA
The Cooking Pot Dilemma by Wendy Priesnitz
Nourishing Traditions cookbook by Sally Fallon.
Stainless Steel Stents and Cookware May Cause Problems
Teflon Finds Itself in Sticky Situation
Cookware Materials
How to Choose Your Cookware

Appendix A – How to Season Cast Iron

Excerpts from: Seasoning Cast Iron

Seasoned Cast Iron can be considered the "grandfather" to today's "non-stick" cookware. Cast Iron Cookware must be seasoned properly and it will last a life-time. (I still use my Grandmother's cast iron skillets on a regular basis and they must be at least 60-70+ years old.)

Seasoning New Pans

When you purchase cast iron cookware, they are medium gray in color, but after usage, they start turning darker. (My pans are very black in color.) This is normal and should be expected.

Pre-Heat the oven to 250 to 300 degrees Fahrenheit.
Coat the pan with coconut oil, lard or bacon grease. Do not use liquid oil because it will leave a sticky surface and the pan will not season properly.
Put the pan in the oven for 15 minutes. Remove the pan and pour out any excess grease.
Place the pan back in the oven and bake for 2 hours.
Repeating this process several times is recommended as it will help create a stronger "seasoning" bond.

Also, when you first use the pan, it is recommended to use it initially for foods high in fat, such as bacon or foods cooked with fat, because the grease from these foods will help strengthen the seasoning.

Re-Seasoning Old Pans

If the pan was not seasoned properly, or a portion of the seasoning wore off and food sticks to the surface, or there is rust, then it should be properly cleaned and re-seasoned.

Remove any food residue by cleaning the pan thoroughly with hot water and a scouring pad.
Dry the pan immediately with dish towel or paper towel, OR put it on a hot burner for a few minutes to thoroughly dry it.
Season the pan as outlined above.

Caring for Cast Iron Cookware

Seasoning a cast iron pan is a natural way of creating non-stick cookware. And, like you cook and clean the modern non-stick cookware with special care to avoid scratching the surface, your cast iron cookware wants some special attention too.

Clean cast iron cookware while it is still hot by rinsing with hot water and scraping when necessary. Do not use a scouring pad or soap (detergent) as they will break down the pan's seasoning. Sometimes boiling a little water in the pan for a few minutes will loosen anything stuck to it.
Dry it thoroughly with a paper towel, OR put it on a hot burner for a few minutes to thoroughly dry it.
Do not store cast iron when it is wet since rust will quickly form.
Add a bit more lard, bacon grease or coconut oil, and spread it around the entire surface with a paper towel.
Never store food in a cast iron pan since the acid in the food will breakdown the seasoned coating and the food will take on a metallic flavor.
Store your cast iron cookware with the lids off, especially in humid weather. If covered, moisture can build up and cause rust.
If rust should appear, the pan should be re-seasoned.

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