Turkey Wing Stew

Overview

This deeply nourishing stew is made from slow-cooked turkey wings, releasing gelatin and glycine-rich collagen into the broth. It's a budget-friendly meal. Turkey wings provide tryptophan (an amino acid precursor to serotonin), selenium, and B vitamins — nutrients involved in various body processes including mood regulation.

Ingredients

• 2 large turkey wings (around 1 kg)
• 1 onion, chopped
• 2 carrots, diced
• 2 celery sticks, chopped
• 3 cloves garlic, minced
• 1 tbsp apple cider vinegar (helps extract minerals from bones)
• 2 tbsp (30 ml) olive oil
• 1 tsp turmeric (optional)
• 1 tsp (5 ml) thyme or rosemary
• Salt and pepper to taste
• Water to cover (~1.5 L)

Method

1. In a large pot or Dutch oven, sauté onions, garlic, carrots, and celery in olive oil until soft (5–7 min).

2. Add the turkey wings and brown lightly on all sides.

3. Add turmeric and herbs; stir to coat.

4. Pour in enough water to fully submerge wings; add apple cider vinegar.

5. Bring to boil, then reduce to low simmer and cook for 3–4 hours, skimming any foam.

6. Remove turkey wings, separate meat from bones and cartilage.

7. Return shredded meat to broth; discard bones or reserve for stock.

8. Taste and season. Serve hot with optional leafy greens or fermented vegetables.

Nutrition

~450 kcal · 35 g protein (~50% RDA) · 3–5 g glycine (est.) · 350 mg tryptophan (~125% RDA) · 40 mcg selenium (~73% RDA) · 0.7 mg B6 (~50% RDA) · 1.5 mcg B12 (~60% RDA)

Note: Glycine and gelatin amounts depend on simmer time and whether skin/cartilage is included.

Foods/Substances

8 foods in this recipe

Carrots

Beta-carotene source with food matrix effects on absorption

Substances: Potassium, β-Carotene

Garlic

Allicin, sulfur compounds, and prebiotic fiber for gut and antioxidant support

Substances: Allicin, Manganese

Olive Oil

See extra virgin olive oil for detailed information

Onions

Inulin prebiotic, quercetin, and glutathione precursors

Substances: Quercetin (and Isoquercetin), Vitamin C (Ascorbate)

Rosemary

Focus, antioxidant, and neuroprotective effects

Substances: Carnosic acid, Carnosol

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Substances: Selenium, Tryptophan, Vitamin B12 (Cobalamin), Vitamin B3 (Niacin; Niacinamide), Vitamin B6 (Pyridoxine → PLP)

Turmeric

Curcumin source; pair with black pepper and fat for absorption

Substances: Curcumin (Turmeric)

Vinegar

Apple cider vinegar for glucose regulation and bean soaking pH optimization

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / class	Foods in recipe	Total (100 g per linked food)	% RDA aggregate
Core nutrition
Energy	Carrots, Garlic, Olive Oil, Onions, Rosemary, Turkey, Turmeric, Vinegar	1703 kcal	—
Protein*	Carrots, Garlic, Onions, Rosemary, Turkey, Turmeric, Vinegar	52.5 g	43.7-87.4%*
Total fat	Garlic, Olive Oil, Onions, Rosemary, Turkey, Turmeric	105.0 g	—
Saturated fat	Olive Oil, Rosemary, Turkey, Turmeric	18.6 g	—
Carbohydrates	Carrots, Garlic, Onions, Rosemary, Turmeric, Vinegar	152.0 g	—
Sugars	Onions	5.8 g	—
Fibre	Carrots, Garlic, Onions, Rosemary, Turmeric	44.3 g	—
Key micronutrients
Iron	Carrots, Onions, Rosemary, Turkey, Turmeric, Vinegar	63.8 mg	354.3%
Zinc	Onions, Rosemary, Turkey, Turmeric, Vinegar	7.4 mg	67.3%
Magnesium	Onions, Rosemary, Turkey, Turmeric, Vinegar	354.4 mg	84.4%
Selenium	Garlic, Onions, Turkey, Turmeric	46.7 µg	84.9%
Calcium	Carrots, Onions, Rosemary, Turkey, Turmeric, Vinegar	564.0 mg	56.4%
Potassium	Carrots, Onions, Rosemary, Turkey, Turmeric, Vinegar	3627.0 mg	106.7%
Choline	Turkey, Turmeric	133.6 mg	24.3%
Folate	Rosemary, Turkey, Turmeric	138.0 µg	34.5%
Vitamin B6	Rosemary, Turkey, Turmeric	1.3 mg	73.5%
Bioactive compounds
ALA	Rosemary, Turkey, Turmeric	1960.0 mg	—
EPA	Turkey	4.0 mg	—
DHA	Turkey	4.0 mg	—
Total omega-3	Rosemary, Turkey, Turmeric	1968.0 mg	—
Polyphenols (proxy)	Turmeric	3500.0 mg	—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix