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Turkey Wing Stew

Turkey wing stew in a bowl

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 olive oil
  • 1 tsp turmeric (optional)
  • 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/Substances​

8 foods in this recipe

Olive Oil

See extra virgin olive oil for detailed information

Rosemary

Focus, antioxidant, and neuroprotective effects

Vinegar

Apple cider vinegar for glucose regulation and bean soaking pH optimization

Biological Target Matrix​

Gut–Brain Axis & Enteric Nervous System (ENS)

SubstanceFoodsMechanism of Action
AcetateByproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses; promotes synthesis of key neurotransmitters such as dopamine and serotonin
ButyrateByproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses; promotes synthesis of key neurotransmitters such as dopamine and serotonin
GlycineSupports gut barrier integrity through collagen and gelatin synthesis; helps seal gut lining and reduce permeability; affects inflammation and gut-brain communication
PropionateByproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses
Short-Chain Fatty Acids (SCFAs)Byproducts of fibre fermentation; support intestinal barrier integrity; regulate immune responses; promote synthesis of key neurotransmitters such as dopamine and serotonin

Metabolic & Neuroendocrine Stress (HPA Axis & ANS)

SubstanceFoodsMechanism of Action
GlycineImproves sleep latency and quality; supports stress resilience through improved sleep regulation
Quercetin (and Isoquercetin)Contributes to LPS and immune defense; supports stress response modulation
Vitamin C (Ascorbate)Supports stress response through antioxidant and neurochemical effects

Methylation & One-Carbon Metabolism

SubstanceFoodsMechanism of Action
Vitamin B12 (Cobalamin)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)Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12

Neurotransmitter Regulation

SubstanceFoodsMechanism of Action
GlycineActs as an inhibitory neurotransmitter; improves sleep latency and quality; supports GABA pathways and neurotransmitter balance
PotassiumCritical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
PropionateStimulates secretion of norepinephrine and may influence dopamine regulation; promotes synthesis of key neurotransmitters
Short-Chain Fatty Acids (SCFAs)Propionate stimulates secretion of norepinephrine and may influence dopamine regulation; SCFAs promote synthesis of dopamine and serotonin
TryptophanPrecursor 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
TyrosineCatecholamine 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)Supports neurotransmitter production through methylation; essential for myelin synthesis
Vitamin B6 (Pyridoxine → PLP)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)Supports norepinephrine synthesis; transported in brain via SVCT2