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 that supports gut barrier repair, sleep regulation (via glycine), connective tissue strength, and neurotransmitter balance. Turkey wings also provide tryptophan, selenium, and B vitamins important for methylation and mood.

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 olive oil
• 1 tsp turmeric (optional, anti-inflammatory)
• 1 tsp 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

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: 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

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Substances: Glycine, Selenium, Tryptophan, Tyrosine, 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

Biological Target Matrix

Gut Microbiome

Substance	Foods	Mechanism of Action
Glycine	Turkey	Supports gut barrier integrity through collagen and gelatin synthesis; helps seal gut lining and reduce permeability; affects inflammation and gut-brain communication

Methylation

Substance	Foods	Mechanism of Action
Vitamin B12 (Cobalamin)	Turkey	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids
Vitamin B6 (Pyridoxine → PLP)	Turkey	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12

Neurochemical Balance

Substance	Foods	Mechanism of Action
Glycine	Turkey	Acts as an inhibitory neurotransmitter; improves sleep latency and quality; supports GABA pathways and neurotransmitter balance
Potassium	Carrots	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Turkey	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosine	Turkey	Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis
Vitamin B12 (Cobalamin)	Turkey	Supports neurotransmitter production through methylation; essential for myelin synthesis
Vitamin B6 (Pyridoxine → PLP)	Turkey	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin C (Ascorbate)	Onions	Supports norepinephrine synthesis; transported in brain via SVCT2

Stress Response

Substance	Foods	Mechanism of Action
Glycine	Turkey	Improves sleep latency and quality; supports stress resilience through improved sleep regulation
Quercetin (and Isoquercetin)	Onions	Contributes to LPS and immune defense; supports stress response modulation
Vitamin C (Ascorbate)	Onions	Supports stress response through antioxidant and neurochemical effects