Posts

How to season cast iron cookware skillet pan paleo diet primal

How to Season Cast Iron Cookware

If you were lucky enough to get your hands on a cast iron frying pan for Christmas this guide will tell you exactly how to season and look after it to make sure it does the job and lasts for a long time. If you haven’t got any cast iron cookware, it’s definitely worth looking out for second-hand. So long as it has no cracks or chips it will be as good as new once you clean and season it.

After having bought so many cheap pans, only for them to fall apart soon after, I’ve found cast iron so much more durable. They also distribute the heat really evenly, so they’re great to cook in. The other huge plus – is no Teflon. What happens to that stuff when it starts to flake off in your dinner…?

If you find everything sticks to your cast iron pan, you’ve probably not seasoned it properly.
How to season cast iron cookware skillet pan paleo diet primal

How to season your cast iron cookware

Seasoning (also known as curing) just means filling up all the tiny holes and craters in the surface of the iron with grease/ oil to leave a smooth continuous non-stick surface.

If your pan isn’t non-stick, is rusty or hasn’t been seasoned yet, you’ll need to start by thoroughly cleaning the cast iron pan with a hot soapy water (this is fine to do before you season it, but not after).

I used lard to season my cast iron pan, but coconut oil should work well too. Firstly rub the oil all over the pan, but just lightly. Then rub off the oil with a paper towel.

Next, put the pan upside down in the oven (make sure you have a large tray on the bottom shelf to catch any drips). The oven will need to be at about 250 C (450F) and this stage will take about half an hour. Then, take the pan out of the oven and allow it to cool. You’ll want to repeat this process 3 or 4 times.

When you cook in your pan, you’re repeating this process, since the fats in your cooking will be continuing to fill any tiny holes in the surface again.

How to Clean Cast Iron After Each Use

Once your cast iron pan is properly seasoned, cleaning it becomes incredibly easy. In fact, cleaning it correctly is essential to maintaining that beautiful non-stick surface you've created. The key is to avoid soap and never soak your pan. Instead, clean it while it is still warm using hot water and a soft cloth or non-abrasive scrubber.

If there are bits stuck to the surface, try using coarse salt as a gentle abrasive. Sprinkle salt into the pan and scrub it with a damp paper towel or clean cloth. This will lift away food without damaging the seasoning layer.

Dry your pan thoroughly after cleaning to prevent any rust from forming. You can do this by placing it back on the stove over a low flame for a minute or two until all the moisture has evaporated. Once dry, add a tiny amount of oil to the surface, wipe off the excess with a paper towel, and store it away ready for next time.

What to Avoid With Cast Iron

There are a few things that can ruin a well-seasoned pan. Acidic foods like tomatoes or vinegar can strip away the seasoning if left to simmer for too long. While short cooking times may not do much harm, it's better to use another pot for long tomato-based stews or similar dishes.

Also avoid metal scourers, harsh dishwashing detergents, and the dishwasher. These will all damage the seasoning and can lead to rust, which then requires a full re seasoning process to recover.

Storing Your Cast Iron Cookware

When your cookware is not in use, store it in a dry place. If you stack other pots or pans on top, place a paper towel between them to protect the surface. This also helps absorb any residual moisture, further protecting your pan from rust.

Some people store their cast iron with the lid slightly ajar or place a small wooden spoon inside to allow air circulation. This prevents any trapped moisture that can lead to rust or a metallic smell.

Rescuing a Rusty Pan

If your cast iron has been neglected and shows signs of rust, don't panic. It can usually be saved with a bit of elbow grease. Start by scrubbing off the rust using steel wool or a metal brush until you reach clean, bare metal. Then, follow the same seasoning steps listed earlier to restore it to a non-stick finish.

In extreme cases, you can even use a self-cleaning oven cycle to strip everything off the pan. Just be aware that this method can be harsh and may not be recommended for all types of cast iron cookware. Always research your specific item if you're unsure.

Cooking Tips for Cast Iron

Because cast iron retains heat so well, it's perfect for searing meat, sautéing vegetables, and baking cornbread or frittatas. Heat it slowly to avoid cracking and always preheat before adding food to prevent sticking.

Try to use a bit more fat or oil the first few times you cook, especially if you've just seasoned the pan. As it builds up more layers, it will become increasingly non-stick, even for eggs or fish.

One often-overlooked benefit of cooking with cast iron is the small amount of iron that leaches into your food, which can be helpful if you're prone to low iron levels. It’s a simple, natural way to support your health without pills or supplements.

Why Cast Iron is Perfect for Paleo Cooking

For those following a Paleo lifestyle, cast iron is one of the best choices for cookware. Unlike modern non-stick pans, it contains no harmful chemicals or coatings that can leach into your food. It allows you to cook over high heat and develop incredible flavours and textures that align with ancestral cooking methods.

Whether you’re browning grass-fed steak, roasting sweet potato wedges, or preparing a hearty one-pan breakfast, cast iron is up to the task. It’s versatile, rugged, and once you’ve broken it in, incredibly easy to cook with.

Second-hand Cast Iron: A Hidden Treasure

If you're hunting for cast iron, don't overlook garage sales, op shops, or online marketplaces. Many older pans, especially those made decades ago, are of superior quality to newer models. Brands like Griswold and Wagner are especially sought after for their craftsmanship and smooth cooking surfaces.

Even if a second-hand pan looks terrible, as long as it isn’t cracked, it can often be restored to near-new condition. Cleaning, seasoning, and a little patience can turn a rusty old find into your new kitchen favourite.

The Long-Term Payoff

With proper care, your cast iron pan can last a lifetime — or longer. Many families pass down cast iron cookware through generations. Each time you use it, you build on its history and improve its cooking surface. Unlike disposable non-stick pans, it gets better with age.

So whether you're a seasoned Paleo chef or just getting started, investing time into maintaining your cast iron is well worth it. It’s more than just a pan — it’s a link to traditional cooking methods, a healthier choice for your family, and a reminder that the best things in the kitchen don’t come with a non-stick coating.

Do you cook with cast iron? How do you find it? Is this the method you use to season your cookware?

Why You Should Throw Away Your Non-Stick Cookware teflon frying pan dangerous paleo diet-min

Why You Should Throw Away Your Non-Stick Cookware!

So, you’ve got your Paleo diet tuned in, you exercise Primally and sleep soundly; but what do you cook with?

Non stick Teflon frying pans are everywhere.  If you don’t cook with them, you’re definitely in the enlightened minority.  It’s easy to see why this cookware is so popular.  It’s so cheap to buy, depending on where you buy your cookware, it may even be the only option.  Non stick cookware is also very easy to cook on – with no thought about temperatures; you’re likely to get it right.  It’s also very easy to clean.

So, what’s wrong with non-stick cookware?

The coating of many brands of non-stick cookware contains Perfluorooctanoic acid (PFOA) which has been shown to have carcinogenic properties.  Over time & usage the coating from these non-stick pans is often damaged, at which stage it should not be used, to avoid consumption of toxins.  Once in the bloodstream there is no biological mechanism for removal of PFOA’s.

What should I cook with instead?!

There are several good alternatives to non-stick.   Cast iron, copper, stainless steel or enamelled cookware are the most popular Paleo options.  They are more expensive, but a good cast iron pan will last a lifetime.  You can also look for second hand pots and pans, which are likely to be very cost effective; even a rusty old iron pan can be cleaned, seasoned and given a new lease of life!

Cooking on iron

When you first get your iron pan you’ll need to season it.  This can be done by coating the pan in a fat, such as lard before putting it in a low temperature oven for a few minutes, allowing the iron to take up the oil.  It should then be cooled and excess oil rinsed out.  Soap should never be used on cast iron cookware.

Cooking on cast-iron is different to non-stick cooking, but once you’ve got the hang of it, you should be able to cook without food sticking to the pan.   It’s important to heat the pan before adding food (even the fat you’re cooking with) to avoid it sticking.  Food should generally be room temperature, not cold when adding to the pan, by leaving it out of the refrigerator for a few minutes before cooking.  The temperature shouldn’t be too high, or to low.  The final tip is to make sure you don’t shy away from using lots of fat, making this method of cooking very Paleo!

Other Kitchen Tools and Materials to Watch Out For

While non-stick pans are a major concern for those following a natural, health-conscious lifestyle like Paleo, they aren’t the only kitchen culprit. Many other common tools and surfaces in your kitchen could be exposing you to chemicals, toxins or contaminants without you even realising.

Plastic Utensils and Containers

Just as Teflon poses health risks, so do many types of plastic used in the kitchen. Cheap spatulas, mixing bowls, and storage containers often contain BPA (Bisphenol A), phthalates, or other endocrine-disrupting compounds. These substances can leach into your food, particularly when heated. Even so-called “microwave-safe” plastics are not necessarily safe under high temperatures.

Opt instead for wooden utensils, stainless steel mixing bowls, and glass containers for storage and reheating. These materials are inert, do not leach harmful substances, and are better for the environment too.

Aluminium Cookware

Uncoated aluminium pots and pans are lightweight and inexpensive, but aluminium is a reactive metal. Cooking acidic foods (like tomato-based sauces) in aluminium can cause the metal to leach into your meals. While the link between aluminium exposure and health conditions like Alzheimer’s remains under debate, most Paleo followers prefer to avoid unnecessary exposure altogether.

If you like the feel of aluminium cookware, make sure it’s anodised, which provides a non-reactive coating, or opt for safer alternatives like enamelled cast iron or stainless steel.

How to Build a Safe Paleo Kitchen

When living a Paleo lifestyle, the food you prepare is only part of the equation. The way you prepare it matters too. Here are a few simple swaps you can make to align your kitchen with your health goals:

1. Replace Non-Stick with Cast Iron or Stainless Steel

As covered earlier, cast iron and stainless steel are far superior to non-stick options. They’re free from harmful coatings, extremely durable, and can be used on a variety of heat sources. Once properly seasoned, cast iron becomes naturally non-stick.

2. Ditch the Microwave

Microwaves are incredibly convenient, but many Paleo followers prefer to reheat meals using the stovetop or oven instead. This not only avoids uneven heating and plastic leaching but also keeps you closer to traditional cooking methods. A little planning ahead makes this transition surprisingly easy.

3. Opt for Glass and Ceramic Bakeware

Instead of using aluminium trays or non-stick muffin tins, choose glass or ceramic bakeware for oven use. These materials don’t emit fumes, don't scratch or peel, and are often easier to clean than you’d expect.

4. Use Wooden or Bamboo Cutting Boards

Plastic cutting boards, though common, can harbour bacteria in scratches and knife grooves. Wooden and bamboo cutting boards are naturally antimicrobial, long-lasting and align better with the natural, whole-foods approach of Paleo cooking. Just be sure to wash and dry them thoroughly between uses.

Natural Cleaning Tips for Cookware

If you're investing in quality cookware, it's important to care for it properly using safe, chemical-free cleaning methods. Here’s how to keep your pans and pots in great condition:

  • Cast iron: Scrub gently with hot water and coarse salt. Dry thoroughly and re-oil after use to maintain the seasoning layer.
  • Stainless steel: Use baking soda and vinegar to remove tough stains and maintain shine without toxic cleaners.
  • Glass and ceramic: Avoid harsh scouring pads. Soak in warm water with bicarb soda to loosen baked-on food.

Safer Cooking = Better Flavour

Many people transitioning from non-stick to more traditional cookware are surprised at how much better their food tastes. Iron and steel pans can sear meat beautifully, creating depth and richness that’s difficult to achieve with a synthetic-coated pan. These cooking surfaces distribute heat more evenly and help food brown properly — which, let’s face it, is one of the best parts of Paleo cooking.

Invest in Quality and Save Long Term

One of the myths about traditional cookware is that it’s unaffordable. But consider this: a cheap non-stick pan may last only a year or two before it warps, scratches or flakes. A well-maintained cast iron skillet, on the other hand, can be passed down through generations. Stainless steel pans are also virtually indestructible and often come with lifetime warranties.

Buying second-hand or at op-shops can be a brilliant way to get quality cookware at a fraction of the cost. Just be sure to inspect for cracks or warping, particularly with enamelled items, and always clean thoroughly before first use.

Keep It Paleo From Source to Stove

Your commitment to Paleo doesn’t stop with shopping at farmers markets and choosing grass-fed meat. The tools you use to prepare your meals should be part of the same philosophy — avoiding industrial chemicals, prioritising durability, and embracing traditional practices.

If you’re cooking Paleo meals every day, you’ll notice a big difference when you switch to quality cookware and safer kitchen materials. Your food will taste better, you’ll cook with greater confidence, and you’ll feel better knowing your meals are as clean as your ingredients.

What About Slow Cookers, Air Fryers and Pressure Cookers?

While these gadgets aren’t exactly “ancestral,” they can still have a place in a modern Paleo kitchen. Look for slow cookers and pressure cookers with stainless steel or ceramic inner pots rather than non-stick or Teflon-coated ones. Many Instant Pot models now offer stainless steel options that are both durable and safe for Paleo cooking.

Air fryers are growing in popularity, especially for creating crispy textures without the need for deep frying. Some brands now offer ceramic-coated baskets as a safer alternative to traditional non-stick coatings — just check the specs before purchasing.

Final Thoughts

Building a safe, natural kitchen isn’t about perfection — it’s about awareness. By switching out a few common tools and embracing traditional cookware, you can significantly reduce your exposure to harmful substances and align your kitchen practices with your Paleo lifestyle. Whether you're frying eggs, searing a steak or simmering bone broth, doing it with clean, toxin-free tools is one more step towards a healthier, more intentional way of living.

What do you cook with?  I’d love to hear your cookware tips and hints in the comments below.

Why You Should Throw Away Your Non-Stick Cookware teflon frying pan dangerous paleo diet-min