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
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In a large pot or Dutch oven, sauté onions, garlic, carrots, and celery in olive oil until soft (5–7 min).
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Add the turkey wings and brown lightly on all sides.
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Add turmeric and herbs; stir to coat.
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Pour in enough water to fully submerge wings; add apple cider vinegar.
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Bring to boil, then reduce to low simmer and cook for 3–4 hours, skimming any foam.
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Remove turkey wings, separate meat from bones and cartilage.
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Return shredded meat to broth; discard bones or reserve for stock.
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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
Onions
Inulin prebiotic, quercetin, and glutathione precursors
Substances: Quercetin (and Isoquercetin), Vitamin C (Ascorbate)
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.
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
Metabolic & Neuroendocrine Stress (HPA Axis & ANS)
| Substance | Contribution Level | Foods | Mechanism of Action |
|---|---|---|---|
| Quercetin (and Isoquercetin) | Contextual / minor contributor | Contributes to LPS and immune defense; supports stress response modulation | |
| Vitamin C (Ascorbate) | Contextual / minor contributor | Supports stress response through antioxidant and neurochemical effects |
Methylation & One-Carbon Metabolism
| Substance | Contribution Level | Foods | Mechanism of Action |
|---|---|---|---|
| Vitamin B12 (Cobalamin) | Contextual / minor contributor | 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) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 |
Neurotransmitter Regulation
| Substance | Contribution Level | Foods | Mechanism of Action |
|---|---|---|---|
| Potassium | Contextual / minor contributor | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Tryptophan | Contextual / minor contributor | 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 | |
| Vitamin B12 (Cobalamin) | Contextual / minor contributor | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | 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) | Contextual / minor contributor | Supports norepinephrine synthesis; transported in brain via SVCT2 |