Foods for eye health
What APEX holds on the table for eye 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 →
Rice, Grains & Starch
Gullah Sweet Potato Bread A dense, moist, lightly sweet bread built on mashed sweet potato, spiced with ginger and… Yellow Guinea Yam The yellow-fleshed true African yam with higher beta-carotene content than white yam. Awendaw A soft, custard-like spoonbread enriched with cooked grits or hominy, egg, and milk…
Vegetables
Delicata Squash A small, oblong cream-and-green striped winter squash with sweet flesh and a thin edible… Sweet Potato Breakfast Bowl Roasted or mashed sweet potato as the breakfast base, topped with nut butter, seeds, and… Maque Choux Fresh sweet corn cut off the cob and smothered with onion, bell pepper, and tomato until… Northern Candied Yams Sweet potatoes baked in butter, brown sugar, and warm spices until syrupy — the Migration… 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. Mizuna Mizuna — the feathery, deeply serrated Japanese mustard green with a gentle peppery bite. Mustard Greens with Hot Water Cornbread Peppery mustard greens slow-cooked in seasoned pot likker, served with crisp pan-fried… Florida Broadleaf Mustard Green Florida Broadleaf — the wide, smooth, fast-growing mustard green of Southern gardens. Sukuma Wiki Sukuma wiki — Swahili for 'stretch the week,' the everyday East African collard chopped… Cushaw Pie A spiced custard pie made from the pale, green-striped cushaw — a large heirloom…
Dishes & One-Pots
Sweet Potato Breakfast Hash Diced sweet potato pan-crisped with onion, pepper, and greens, topped with an egg — the… Ona Yam Pottage A pottage made from ona (ji ona), a yellow, slightly bitter minor Igbo yam, boiled and… Ji Avu Ji avu is white yam boiled and partly mashed in its own peppery, palm-oil-rich liquid… Calulu de São Tomé The national dish of São Tomé and Príncipe: smoked or fresh fish layered with okra, many… Ji na Akwukwo Ugu Boiled white yam served with a quick sauteed sauce of ugu (fluted pumpkin leaf), red palm… Ji na Mmanu Boiled white yam eaten with a simple dip of red palm oil seasoned with salt, pepper… Grits and Eggs Breakfast Plate A bowl of grits with two eggs — scrambled, fried, or folded in. Calulu Calulu is the Angolan ancestor of Lowcountry okra stew and Louisiana gumbo: dried and… Gizdodo Chicken gizzards and fried ripe plantain (dodo) tossed together in a peppery tomato-bell…
More
Mashed Sweet Potato Soft-cooked, smoothly mashed sweet potato — naturally sweet, easy to digest, and rich in…
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.