Cast Iron Cooking

Rev. Abby JoStarred Page By Rev. Abby Jo, 16th Mar 2016 | Follow this author | RSS Feed | Short URL
Posted in Wikinut>Health>Diet & Nutrition

Supplying dietary iron from cooking with cast iron cookware. Dinner for one need not be boring. A warm salad on a rainy day can prove to be comforting and nutritious.

Warm Asparagus with Strawberries, Tofu, Spinach and Kalamata


spinach leaves organic and rinsed
pitted Kalamata (black, Greek)
tofu (I used extra firm Wildwood brand organic/non-GMO)
strawberries (remove leaves), sliced
whole almonds
pinch pink Himalayan salt
fresh ground black pepper
cayenne pepper powder (or if you want spice, add hot peppers)
asparagus, cut, roasted, warm
small carrots, cut, roasted, warm



Rinse organic carrots and asparagus in clean water and set on cutting board. Cut into bite sized pieces, roughly 1". Place cut veggies into cast iron skillet (see Photo). Squirt with some lime juice and fish sauce, no added fat. The goal is to cook or roast the vegetables in their own juices. Cover with ceramic cover. I waited about 9 min after turning it over a few times to make sure it was tender, not burnt.

Serving Suggestion

When the warm veggies are tender, turn off the heat, allow to cool about one minute and in the salad bowl mix the other ingredients. Add the warm roasted veggies on top, then your dressing. If you want a fat free dish, I recommend pomegranate syrup. If you don't care about fat, add your favorite salad dressing.

Bon Appetit!


Cast Iron, Cast Iron Cookware, Vegetarian Dish

Meet the author

author avatar Rev. Abby Jo
I am an ordained minister in my 50s. My ministry is online. I practice meaningful written dialogue, truth in all things. Ascending beyond past. I will be here regardless of pay.

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author avatar writestuff
16th Mar 2016 (#)

Thanks for sharing your informed culinary knowledge. This interesting article has peaked my appetite.

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author avatar Rev. Abby Jo
19th Mar 2016 (#)

Bon Appetite

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author avatar Mariah
26th Mar 2016 (#)

Definately one to add in to the meals menu.. new dishes to try out are always welcome and this looks delicious, thanks for the share

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