World problems can certainly seem overwhelming, including the health of our planet. The United Nations Act Now webpage states: “Today, our food systems generate one-third of global greenhouse gas emissions, higher than the global aviation sector. … Animal-based diets have a high impact on our planet. Population growth and an increasing demand for meat and dairy results in the need to clear land and deforestation in order to make room for animal farms and growing animal feed. This results in loss of biodiversity, greater strain on resources like water and energy, among other adverse impacts.”

The good news is that we each have the power to contribute to positive change with the food choices we make every day. A pasta meal is certainly among the easiest and most-familiar types of vegan dishes to prepare, so it’s a good place to start if you want to move toward a plant-based diet.

While I am using whole-wheat spaghetti in this recipe, there are many other types of pasta, so choose whichever shape and composition suit you best. While whole-wheat pasta provides more vitamins, minerals and fiber than semolina pasta, there are also a variety of interesting and gluten-free pastas made from lentils, chickpeas, quinoa, rice and more.

The amount of sauce you will make with this recipe is enough for about one pound of pasta. I generally cook about a quarter -pound of pasta per person. Mushrooms provide rich flavor to the sauce and are a good source of nutrients, boost the immune system and contain anti-cancer properties.

If you are cooking for only one or two people, you can easily freeze half of the sauce for another time. The alt-cheese topping, which is high in protein, is inspired by Dr. Michael Greger nutty parm recipe found in his “The How Not to Die Cookbook.”

Spaghetti marinara with mushrooms and alt-cheese topping

Sauce ingredients

-- 8 ounces white mushrooms.

-- Scant 1/4 cup olive oil.

-- 3 cloves garlic, minced.

-- 28-ounce can tomato puree.

-- Generous tablespoon oregano.

-- 1/2 teaspoon salt, or more to taste.

Wash mushrooms, trim stems and slice. Heat olive oil on medium-low heat in three-quart pot. Brown minced garlic for a few minutes, stirring frequently so it does not to burn.

Add tomato puree, and put the pot’s lid on quickly, as sauce will initially splatter. Stir puree, and add sliced mushrooms, oregano and salt. Stir, bring to a simmer, and cover the pot. Let simmer for 30 minutes on low heat, stirring occasionally.

While that’s simmering, prepare the topping, and begin boiling water for the pasta.

Alt-cheese topping ingredients

-- 1/2 cup walnuts.

-- 1/2 cup almonds.

-- 1/2 cup nutritional yeast.

-- 1/2 teaspoon basil.

-- 1/2 teaspoon onion powder.

-- 1/2 teaspoon parsley.

-- 1/4 teaspoon thyme.

-- 1/4 teaspoon garlic powder.

-- 1/4 teaspoon mustard powder.

-- 1/4 teaspoon paprika.

Blend all ingredients in a blender or food processor until roughly the texture of Parmesan cheese. Cook one pound spaghetti according to package directions, then drain. Toss the spaghetti with the sauce in a large bowl, and pass the topping to sprinkle over each serving. Serve with a leafy green side salad.

You can store leftover topping in an airtight container in the refrigerator for future meals.

The United Nations webpage offers this encouragement: “Having greater awareness and making small changes will not only help us reduce greenhouse gas emissions and individual carbon footprint but will improve air quality, health and save money.”

So why not make one meal a week “spaghetti marinara” night, or whatever your favorite vegan dish is? Small changes, one step, one meal at a time.

For more recipes and information on how your food choices affect the planet and your health, go to harriscenter.org/rhp.

Lisa Murray has a passion for exploring the impact our food choices have on human and planetary health.