Active Monday 47 - 30 Minute HIIT Workout & Veggie Pancake Roulades

Active Monday 47 - 30 Minute HIIT Workout & Veggie Pancake Roulades

Hello from the 47th Active Monday week. Almost 2020 is about to end but it was such an overwhelming year that I can't say I'm sorry. While isolation and restrictions still continue, intense time spent at home also causes inactivity. However, with the exercise examples, I add here every week, I try to explain that you can stay fit by taking up just as much space as an exercise mat. So you don't need big rooms to do your daily routine. All it takes is enough motivation.
The good news is that when you do your daily movement, especially exercises like the HIIT workout I added today, you also have the chance to eat whatever you want. Of course, always keeping the balance.
Today I am adding a 30-minute video of HIIT workout exercises for you. There is a different flavor as the recipe of the day. Both vegetarians and non-vegetarians love to eat.

Pancake roulades with bulgur, feta and paprika

Active Monday 47 - 30 Minute HIIT Workout & Veggie Pancake Roulades


Pancake batter

100 g whole wheat flour

125 ml of milk

4 tbsp mineral water

20 g butter (liquid)

2 eggs



20 g basil (approx. 8 stalks)


1 small can of peeled tomatoes (approx. 240 g)

1 red chili pepper

40 g shallots

4 tbsp olive oil




200 g bulgur (ground wheat)

1 bay leaf

1 yellow bell pepper (approx. 180 g)

1 red bell pepper (approx. 180 g)

4 stalks of flat-leaf parsley

200 g feta

100 ml of mineral water


250 g white onions

30 g butter

1 tsp black cumin (onion seed)



4 stalks of flat-leaf parsley

150 g of Greek cream yogurt

6 tbsp milk


Oil for greasing the pan

freeze bag

Cling film


 For the dough, mix the flour, milk, mineral water, melted butter, and the eggs in a bowl, season with salt and nutmeg, and leave to soak for 30 minutes. Pluck the basil leaves, briefly blanch in boiling salted water, drain in a colander, rinse and squeeze out strongly. Add the basil to the dough and purée finely with a cutting stick (the dough should be light green). Pour the batter through a fine sieve into a bowl.
 Heat a coated pan (approx. 20 cm Ø), brush with a little oil, and bake 4 thin pancakes one after the other from the dough over medium heat, grease the pan lightly with oil again before baking. Let the pancakes cool down.
 For the filling, finely puree the tomatoes with a cutting stick. Clean the chili pepper and cut it into fine rings. Finely dice shallots. Heat the oil in a saucepan, sauté the chili and shallots in it over medium heat for 2 minutes. Top up with tomatoes, season with salt, pepper, and a pinch of sugar, bring to the boil once. Add the bulgur and bay leaves, stir, cover and let stand on the switched-off hotplate for 20-25 minutes, season with salt and pepper.
 Clean, quarter, and core the peppers. Place the peppers skin side up on a baking sheet and grill under the preheated oven grill on the top shelf at 250 degrees for 6–8 minutes until the skin starts to blister. Remove the peppers, place them in a freezer bag, and let rest for 5 minutes. Peel the peppers and cut them into small cubes. Pluck the parsley leaves and cut finely. Mix the paprika and parsley with the bulgur. Remove the bay leaf. Crumble the Feta cheese into the mass and stir vigorously, stir in the mineral water.
 Place the pancakes on a work surface, spread the bulgur mixture on top. Roll up the pancakes tightly, then wrap them tightly in cling film, screwing in the ends tightly like candy. Chill until use.
 For the dip, cut the onions into fine strips. Melt the butter in a sauté pan, fry the onions and black cumin over medium heat for 10–12 minutes until golden, season with salt and pepper. Set aside onions and let cool. Pluck the parsley leaves and cut finely. Stir in parsley, yogurt, and milk.
 Remove the roulades from the foil, cut into slices, and serve on a platter. Serve onion dip separately.

30-minute full-body HIIT workout


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