In South Louisiana, though, white rice is a staple as an accompaniment to gumbo and étouffée. However, brown rice is a nice alternative – it just takes more water and a longer cooking time. Using two and a half cups of water to each cup of brown rice is acceptable, but try more water if you want a very tender grain. Cook at least 45 minutes on low in a covered pot until the water cooks out.
You can make a mixture of cooked whole-wheat pasta with the cooked, refined pasta as an experiment in textures. They need to be cooked separately, since the whole-wheat pasta takes a little longer to cook. Once pasta is served with a sauce, it is hard to tell the difference.
Barley tastes great in beef and vegetable soups and may also be substituted for rice. Cooked whole-wheat couscous is good with fresh tomatoes, cucumbers, garlic and a little olive oil. And remember, popcorn is a whole grain, too. Try mixing whole-grain cereals with plain cereal, or sprinkle whole-grain cereal on top of yogurt and fruit to make a parfait. Try toasting whole-wheat bread, or make your own and include nuts and seeds to add to the fiber content.
Source: LSU AgCenter