I used to feed my Jack Dampsey with roaches when I lived in a rental apartment. There was unlimited supply of the small German roaches that I caught daily to treat my Jack. Catching the quick roaches wasn't easy and it took me a while to master the skill. I used a faucept to stock and catch the roach like a bird and with practice, I was succesful 80% of the time.
My Jack loved roaches over all other food, live or dry. In the wild, many cichlids fed on insects and insect larvae that thrive in fresh water. The Jack had good eye sight and would start getting excited when I came in the room with the roach in my faucept. He would jump up from the water like a dolphin to catch his treat.