Health Benefits of Cast Iron Cooking

Cooking in cast iron is known to greatly increase the dietary source of iron. This is especially true when cooking foods high in acid, such as tomato based sauces. There is less of an effect for foods that are quickly fried in the skillet. As you might expect frequent stirring of food will also increase the amount of iron. Cooking in cast iron can often provide all of this element that a body needs.

The body needs iron because it is used in the blood. It is what carries oxygen from the lungs via the bloodstream to the rest of the body. It has been estimated that only 65 - 70% of Americans get enough iron. Low iron means that the blood does not efficiently circulate oxygen, causing a feeling of tiredness and sometimes head-aches. Extreme iron deficiency can cause anemia. Women are more prone to iron deficiency because of the loss of blood through menstruation.

Because iron can be lost through perspiration, athletes can also be subject to low iron. The excessive consumption of tea or coffee can inhibit the absorption of iron by the body.

It is possible to consume too much iron. Toxicity levels begin at about 45 milligrams per day. On an average diet it is highly unlikely that cooking with cast iron will bring a person to this level. Most people who achieve toxicity over-dose on iron supplements. Symptoms of too much iron are nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure.

It should be noted that iron is stored in the body, so it can accumulate over time. The body has a very efficient system for recycling the old iron in discarded blood cells. If you have iron deficiency problems or possibly iron toxicity problems you should let your doctor know if you do use cast iron in your cooking and the extent in which it is used. It is well to reiterate that low iron is more likely to be a problem and cast iron cooking can be an inexpensive and satisfying way to solve this problem. If you do use cast iron consult your doctor before taking any other iron supplements.

Dried slices or cubes of zucchini

 can be stored in food-safe bags and added to soups, stews and spaghetti sauce all winter long.

You can use frozen tomatoes for cooking. Tomato sauces and salsa freeze well and are convenient to have on hand for later cooking.

Whole Tomatoes tend to crack and collapse when they thaw. To freeze fresh raw tomatoes, try the following methods:

• Slice tomatoes into at least one-half inch slices. Package in a rigid airtight container and fast freeze.
• Or put slices on a cookie sheet and freeze for two hours, or until they are crisp on the outside. Then remove and put them into freezer bags or containers.

To prevent freezer burn, don't leave slices very long in the freezer unwrapped. Frozen sliced tomatoes should be eaten in a near-frozen state for fresh taste. Cherry tomatoes are good on salads if eaten while partly frozen.

Tomato Juice

To maintain color and nutrition, heat tomatoes to inactivate an enzyme they release when cut or crushed. This enzyme destroys vitamin C, causes separation and affects flavor. Use only solid, fully ripe and highly colored tomatoes.

1. Wash tomatoes thoroughly and scald in boiling water for 30 seconds to loosen skins.
2. Cool in cold water until you can handle the hot tomatoes.
3. Remove skins, cores and any green parts.
4. Put into saucepan and heat rapidly to boiling.
5. Simmer five to ten minutes until they separate easily when poured through a strainer, sieve or food mill. If desired, add one-teaspoon salt per quart of juice.
6. Cool and pour into labeled, rigid, airtight containers, leaving one inch headspace for expansion during freezing.

Stewed Tomatoes

1. Peel and quarter tomatoes before stewing.
2. Heat rapidly until thoroughly hot.
3. Simmer five to ten minutes.
4. Cool tomatoes quickly.
5. Place container of tomatoes in ice cold water.
6. When steam is gone, cover tightly, label and freeze.

Pureed Tomato Sauce

Select three large or four medium raw tomatoes. Peel and core. Place them in a blender. Add one-half medium onion, one seeded, green pepper, one teaspoon salt or one tablespoon sugar and blend. You can add celery and carrots. The water and pulp will separate. For better blending and less separation, heat tomato mixture to simmering. Cool and package in freezer containers.

Use frozen tomato products within 12 to 18 months. Longer storage is safe but decreases overall quality.