Fat Free Cast Iron Cooking
For the Health Conscious Chef

Admit it. The phrases "fat free" and "cast iron cooking" aren't two you normally put together. When most people think of cast iron cooking they think of heavy meals drowning in artery-clogging fat. In other words, just like grandma used to make. But cast iron doesn't deserve its unhealthy reputation. Experienced cooks know that if you really want great tasting, healthy meals, you need cast iron.

That Amazing Non-Stick Surface

When most people think of non-stick cooking they think of Teflon. But Teflon breaks down eventually. And you can't brown food properly on it. Burn, yes. Brown, no. Many cooks put up with this limitation because they think this is the only way they can cook fat free. But there is a better solution. You can build a non-stick surface on cast iron. And unlike Teflon, that surface only gets better over time. How?

When you first buy that cast iron skillet or pan you need to season it. Basically, you bake oil into the microscopic pores of the cast iron. This is the start of your non-stick patina. And it's a win-win situation for every health conscious cook. The oil is baked into the pan so you don't have to add much to the food. And from the point that you first season it, your pan will absorb the oils from each meal that you cook.

This builds on that non-stick patina, making it better after every use. You don't have to use a lot of oil on a new pan. A seasoned pan uses much less-and sometimes none at all. I have used a little water or vegetable broth on my 9 year old griddle to very good effect.

The Keys to Fat Free Cooking Success

Cast iron, like everything, can be used or abused. When used correctly, you will find that your food slides right off the cookware. Here is how you achieve that result:

• Preheat your cookware. Don't put food on cold cast iron cookware. Spread a little oil (or a short spray) on that cast iron skillet or griddle. Then let it warm up on medium or low heat for a minute or two before putting any food on.
• Use Low Heat Once your cast iron is warm it will hold onto that heat. This means that if you used too much heat, your pan will stay too hot for a long time. For best results, don't turn your heat too high. This will prevent burning, which is the common reason food sticks to cast iron.
• Cook it Slowly A lower heat means a slower cooking time-and twice the flavor. You're giving the flavors in the food time to develop. If you're using a cast iron griddle and want those grill marks on your food, don't be in a hurry to turn it over. You need to let the food sit still long enough to develop them.

A Healthy Cook's Dream Come True

If you follow the above tips you will make healthy, tasty food that sides right off the pan. Try out some of these ideas:

1. Slice some Steak or Chicken into strips
   Chop up 1-2 bell peppers and 1 onion
   Stir-fry everything for five minutes and add
   1 15oz can diced tomatoes with mild green chilies
   Cook until heated through and meat is completely cooked.
   
   
2. Salmon steak rubbed with salt, pepper, and rosemary. Put on the grill and add
   Dry vermouth
   Heat until cooked half way through, flip and cook until no longer dark pink in the middle.
   
   
3. Cut up a mix of your favorite vegetables (about 2 cups)
   Add ½ pound baby red potatoes, sliced thin
   Cover and steam them in vegetable broth 10 minutes
   Mix 2/3 Reduced Fat Sour Cream with 1/3 Dijon mustard
   Add 2 Tbs. lime juice and 2 Tbs. cilantro, chopped.
   Add to vegetables and turn heat to low.

None of these recipes will take you more than 30 minutes to cook. And they are only a few of the delicious, good for you meals that are possible on a cast iron skillet or griddle.

Other Reasons to Buy Cast Iron

So far we've talked about the great tasting food that you can make with cast iron. You should also know about how convenient it is. I can make six low-fat blueberry pancakes on my cast iron griddle at the same time and still have room for 2 strips of turkey bacon on the side.

A griddle saves you time because it gives you lots of room. It's flat and fits over two burners. This gives you more cooking space than two separate pans. I've heated ham and cheese sandwiches for my younger guests on one side while grilling steaks for their parents on the other. And at the end I only had one thing to clean.

Cooking fat free meals on cast iron pans does something else for your family. Cast iron imparts a delicious smoky flavor to your food like no other cookware. As your children grow up eating food from your trusty cast iron, they will associate healthy food with food that tastes great. You are building in a preference for healthy food. And the life long benefits that will give them are truly priceless.

Many people today associate cast iron cooking with the calorie dense, heavy food that our ancestors used to make. But nothing could be further from the truth. While it is possible to make quite decadent dishes on your cast iron, you aren't limited by a lack of artery-clogging fat. A well seasoned cast iron skillet or griddle is an indispensable tool for anyone who wishes to make food that is great tasting and good for you.

So next time you are hankering for a beautifully seared Salmon steak or perfectly roasted vegetables, pull out your trusty cast iron skillet. You won't be disappointed.

Give it a try!

Teresa Douglas is an experienced, professional writer and a cooking enthusiast. She enjoys helping others learn to cook by sharing secrets and tips on dutch oven cooking and cast iron cookware.

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