Foods for bone health
What APEX holds on the table for bone health: the foods it leads with, each with where it comes from and why it is ours. Not a treatment plan — the food, and the reason it is on the list.
Compiled by APEX Legacy from published research and documented food
history, under the editorial direction of
Jonathan Jackson, Founder .
How we write and review these pages →
Desserts & Sweets
Gullah Benne Candy Toasted benne seeds bound in hard caramel into a thin brittle — the Gullah good-luck… Molasses Pull Candy Boiled molasses or sorghum pulled by hand until it lightens, ribbons, and turns chewy…
Drinks
Pot Likker The mineral-concentrated cooking liquid from slow-cooked collard greens — pot likker is… Collard Greens (Southern Slow-Cooked) The definitive soul food green — collards slow-cooked for hours with smoked pork until… Benne Milk A dairy-free milk pressed from benne — the sesame seed the enslaved brought from West…
Dishes & One-Pots
Mac and Cheese Black Southern baked mac and cheese — the custard-based, sharp-cheddar, deeply seasoned… Neckbone Soup Neck bones slow-simmered until the meat falls off into a rich, gelatinous broth with… Gullah Benne Soup A creamy soup thickened with ground toasted benne (sesame) seeds, often with okra… Soft-Shell Crab Sandwich A whole soft-shell blue crab, fried and served between bread so you eat it shell and all… Spot and Croaker Fish Fry Small panfish — spot and Atlantic croaker — scaled, dredged in cornmeal, and fried whole…
Beans & Peas
Sesame Paste Sesame paste (benne paste) — the West African form of tahini, one of the oldest African…
Rice, Grains & Starch
Benne Bread Benne bread — a Lowcountry loaf or roll enriched with toasted benne (sesame) seeds, the… Spoonbread Cornmeal cooked into a porridge, enriched with egg and milk and baked until it rises soft… Awendaw A soft, custard-like spoonbread enriched with cooked grits or hominy, egg, and milk…
Vegetables
Mustard Greens with Hot Water Cornbread Peppery mustard greens slow-cooked in seasoned pot likker, served with crisp pan-fried… Northern Greens with Smoked Turkey A mixed pot of greens slow-cooked with smoked turkey until tender, the pot likker saved… Gomen Ethiopian-style collard greens — the same collard the South knows, but sauteed quickly… Sesame Herb Leaves The sesame plant — called benne by the Gullah Geechee people of the South Carolina and… Georgia Southern Collard Georgia Southern — the big, cabbage-blue, crumpled heirloom collard of the Deep South. Yellow Cabbage Collard Yellow Cabbage Collard — the pale, buttery-tender NC heirloom that cooks fast and sweet. Cornmeal-Fried Green Tomatoes Firm, unripe green tomatoes sliced thick, dredged in seasoned cornmeal, and fried crisp… Florida Broadleaf Mustard Green Florida Broadleaf — the wide, smooth, fast-growing mustard green of Southern gardens.
Pantry & Condiments
Blackstrap Molasses The rehabilitation-grade sweetener. Highest mineral content of any sweetener in the food…
Also on the table
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APEX Legacy is an AI intelligence layer for Black Americans — the food,
the history, and what the research says, in one place.
Wellness and educational information only. It is not medical advice, and
it does not diagnose or treat any condition. Talk to your own clinician
about your care.