Recipe: Medjool Dates and Caramelized Onion Flat Bread

Cultivated in the Middle East over 6,000 years ago,  Medjool dates are called the ‘king of dates’ because they are the largest of the hundreds of date varieties — and they were once reserved only for Moroccan royalty. Medjool dates are fat and cholesterol free and a source of fibre, energy and magnesium.

(Serves 4)


1 tbsp (15 mL) olive oil

1 large red or yellow onion, thinly sliced into rings

1/8 tsp (0.5 mL) salt

2 cups (500 mL) shredded mozzarella cheese,

Medium or large store-bought pizza crust, cut into 4 flat breads

¾ cup (175 mL) Natural Delights Medjool Dates, pitted and chopped

1 tsp (5 mL) dried rosemary


— Brush the bottom of a non-stick frying pan with olive oil, and heat over medium-high heat until the oil is shimmering. Add the onion slices and stir to coat the onions with the oil.

— Spread the onions out evenly in the pan and cook for 10 minutes, stirring occasionally. Sprinkle salt over the onions with salt and let cook for 30 minutes to an hour more, stirring every few minutes and scraping pan frequently, until the onions are a rich, browned color.

— Preheat broiler. Sprinkle cheese over flat breads and place under the broiler just until cheese starts to melt (2 to 4 minutes.) Remove from oven and top with onions, Medjool Dates and rosemary, dividing evenly among the flat breads.

— Place back under the broiler for about two more minutes until toppings are hot and bread is toasted. Serve immediately.