1 large sweet potato
2 tbsp raw, shelled sunflower seeds
1 cup whole wheat pastry flour
3/4 cup all-purpose flour
1 tbsp brown sugar
2 1/2 tsp baking powder
1/2 tsp salt
6 tbsp cold unsalted butter, cut into small pieces
1/4 cup buttermilk, or plain yogurt
1 egg, beaten
Preheat oven to 400°F (200°C). Prick sweet potato once with a fork and bake directly on the middle rack of your oven for 1 hour and 15 minutes or until collapsed and very soft inside. (Slip a sheet of aluminum foil on the rack below to catch gooey drips.)
While the oven is on, toast seeds on a small baking sheet for 5 minutes. Or microwave sweet potato on high for about 7 minutes, then toast seeds by microwaving on a plate, in a single layer, for 1 minute, stirring a few times.
Increase oven temperature to 425°F (220°C). In a large bowl, whisk together both types of flour, sugar, baking powder and salt. Cut in butter using a pastry blender, or two knives, until the mixture resembles coarse crumbs. In a small bowl, mash slightly cooled sweet potato until smooth; measure out 3⁄4 cup (175 mL) and stir into flour mixture with the buttermilk, mixing until dough just comes together.
Turn the dough out onto a lightly floured work surface and knead gently 6 times or until the dough is smooth and uniform. Roll dough out into a 10 in (25 cm) diameter circle about 1⁄2 in (1 cm) thick. Using a 3 in (7.5 cm) cookie cutter, press out 10 to 12 biscuits and arrange on baking sheet lined with parchment paper. Brush with beaten egg and sprinkle with toasted seeds. Bake on the middle rack for 13 to 15 minutes or until golden brown on the bottom. Serve hot.
In 1 biscuit: 156 calories, 3.4 g protein, 7.2 g fat, 19.1 g carbohydrates